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Split Squat Standards (lb)

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

Our split squat standards are based on 3,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 13 x0.12 46 x0.42 103 x0.93 181 x1.64 276 x2.51
120 19 x0.16 57 x0.47 118 x0.98 201 x1.68 301 x2.51
130 26 x0.2 68 x0.52 133 x1.03 221 x1.7 326 x2.5
140 32 x0.23 78 x0.56 148 x1.06 240 x1.72 349 x2.49
150 39 x0.26 89 x0.6 163 x1.09 259 x1.73 371 x2.47
160 47 x0.29 100 x0.62 177 x1.11 277 x1.73 393 x2.45
170 54 x0.32 111 x0.65 191 x1.13 294 x1.73 413 x2.43
180 61 x0.34 121 x0.67 205 x1.14 311 x1.73 433 x2.41
190 69 x0.36 131 x0.69 219 x1.15 328 x1.73 453 x2.38
200 76 x0.38 142 x0.71 232 x1.16 344 x1.72 472 x2.36
210 84 x0.4 152 x0.72 245 x1.16 360 x1.71 490 x2.33
220 91 x0.41 162 x0.73 257 x1.17 375 x1.7 507 x2.31
230 98 x0.43 171 x0.75 269 x1.17 390 x1.69 525 x2.28
240 106 x0.44 181 x0.75 281 x1.17 404 x1.68 541 x2.26
250 113 x0.45 191 x0.76 293 x1.17 418 x1.67 558 x2.23
260 120 x0.46 200 x0.77 305 x1.17 432 x1.66 574 x2.21
270 127 x0.47 209 x0.77 316 x1.17 445 x1.65 589 x2.18
280 135 x0.48 218 x0.78 327 x1.17 459 x1.64 604 x2.16
290 142 x0.49 227 x0.78 338 x1.17 471 x1.63 619 x2.14
300 149 x0.5 236 x0.79 349 x1.16 484 x1.61 634 x2.11
310 155 x0.5 245 x0.79 359 x1.16 496 x1.6 648 x2.09
All 49 109 196 309 440

These male standards were last updated 2 days ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 13 x0.15 38 x0.43 78 x0.87 133 x1.47 197 x2.19
100 16 x0.16 43 x0.43 85 x0.85 141 x1.41 208 x2.08
110 19 x0.17 47 x0.43 91 x0.83 149 x1.36 218 x1.98
120 22 x0.18 52 x0.43 97 x0.81 157 x1.31 227 x1.89
130 24 x0.19 56 x0.43 103 x0.79 164 x1.26 235 x1.81
140 27 x0.19 60 x0.43 108 x0.77 170 x1.22 243 x1.74
150 29 x0.2 64 x0.42 113 x0.75 177 x1.18 251 x1.67
160 32 x0.2 67 x0.42 118 x0.74 183 x1.14 258 x1.61
170 34 x0.2 71 x0.42 123 x0.72 189 x1.11 265 x1.56
180 37 x0.2 74 x0.41 127 x0.71 194 x1.08 271 x1.51
190 39 x0.21 77 x0.41 131 x0.69 199 x1.05 278 x1.46
200 41 x0.21 81 x0.4 136 x0.68 205 x1.02 284 x1.42
210 44 x0.21 84 x0.4 140 x0.66 209 x1 290 x1.38
220 46 x0.21 87 x0.39 143 x0.65 214 x0.97 295 x1.34
230 48 x0.21 90 x0.39 147 x0.64 219 x0.95 300 x1.31
240 50 x0.21 92 x0.39 151 x0.63 223 x0.93 306 x1.27
250 52 x0.21 95 x0.38 154 x0.62 228 x0.91 311 x1.24
260 54 x0.21 98 x0.38 158 x0.61 232 x0.89 315 x1.21
All 25 57 106 169 243

These female standards were last updated 2 days ago and are based on 557 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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.

More Exercises

Barbell

Bench Press 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare split squat versus one of the following exercises:

Bench Press Deadlift Squat Shoulder Press Military Press Barbell Curl Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Hip Thrust Sumo Deadlift Romanian Deadlift Close Grip Bench Press Rack Pull Preacher Curl T-Bar Row Barbell Shrug Decline Bench Press Pendlay Row Box Squat Barbell Lunge Tricep Extension Upright Row Bulgarian Split Squat Wrist Curl Floor Press Stiff Legged Deadlift Good Morning Lying Tricep Extension Zercher Squat Landmine Squat Reverse Wrist Curl

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