Split Squat

Split Squat Standards

Measured in lb

Split Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Split Squat standards are based on 74,349 lifts by Strength Level users
Split Squat

Male Split Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner53 lb
Novice108 lb
Intermediate187 lb
Advanced288 lb
Elite404 lb

How much should I be able to Split Squat? (lb)

What is the average Split Squat? The average Split Squat weight for a male lifter is 187 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Split Squat? Male beginners should aim to lift 53 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110164798167250
1202258113187274
1302969128206297
1403780143225319
1504491157243341
16052101172260362
17059112185277381
18067123199293401
19075133212309419
20083143225325438
21090154238340455
22098164250355472
230106173262369489
240113183274384505
250121193286397521
260128202297411536
270136211308424551
280143220319437566
290150229330449580
300157238341462594
310165247351474608

How many sets and reps of Split Squat should I do?

These are the most popular Split Squat workouts done by male lifters:

3x6 17%
3x10 13%
3x8 9%
2x10 8%
3x12 7%

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.