Bulgarian Split Squat vs Leg Press Strength Standards
Compare your Bulgarian split squat and leg press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Bulgarian Split Squat, enter total external weight. For Leg Press, enter displayed sled weight. Use a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout and a controlled bilateral leg press on a 45-degree plate-loaded sled through consistent depth. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and leg press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Bulgarian split squat and leg press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Bulgarian Split Squat / Leg Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Bulgarian Split Squat vs Leg Press Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Leg Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 56 / 168 lb 25.4 / 76.2 kg | 84 / 252 lb 38.1 / 114.3 kg | 119 / 350 lb 54 / 158.8 kg | 160 / 448 lb 72.6 / 203.2 kg |
| 130 lb 59 kg | 59 / 177 lb 26.8 / 80.3 kg | 89 / 266 lb 40.4 / 120.7 kg | 126 / 369 lb 57.2 / 167.4 kg | 169 / 472 lb 76.7 / 214.1 kg |
| 140 lb 63.5 kg | 62 / 186 lb 28.1 / 84.4 kg | 93 / 279 lb 42.2 / 126.6 kg | 132 / 388 lb 59.9 / 176 kg | 178 / 496 lb 80.7 / 225 kg |
| 150 lb 68 kg | 65 / 195 lb 29.5 / 88.5 kg | 97 / 292 lb 44 / 132.4 kg | 138 / 406 lb 62.6 / 184.2 kg | 186 / 519 lb 84.4 / 235.4 kg |
| 160 lb 72.6 kg | 68 / 203 lb 30.8 / 92.1 kg | 102 / 305 lb 46.3 / 138.3 kg | 144 / 424 lb 65.3 / 192.3 kg | 194 / 542 lb 88 / 245.8 kg |
| 170 lb 77.1 kg | 71 / 212 lb 32.2 / 96.2 kg | 106 / 318 lb 48.1 / 144.2 kg | 150 / 441 lb 68 / 200 kg | 202 / 565 lb 91.6 / 256.3 kg |
| 180 lb 81.6 kg | 73 / 220 lb 33.1 / 99.8 kg | 110 / 330 lb 49.9 / 149.7 kg | 156 / 458 lb 70.8 / 207.7 kg | 210 / 586 lb 95.3 / 265.8 kg |
| 190 lb 86.2 kg | 76 / 228 lb 34.5 / 103.4 kg | 114 / 342 lb 51.7 / 155.1 kg | 162 / 475 lb 73.5 / 215.5 kg | 218 / 608 lb 98.9 / 275.8 kg |
| 200 lb 90.7 kg | 79 / 236 lb 35.8 / 107 kg | 118 / 354 lb 53.5 / 160.6 kg | 168 / 492 lb 76.2 / 223.2 kg | 226 / 629 lb 102.5 / 285.3 kg |
| 210 lb 95.3 kg | 81 / 244 lb 36.7 / 110.7 kg | 122 / 366 lb 55.3 / 166 kg | 173 / 508 lb 78.5 / 230.4 kg | 233 / 650 lb 105.7 / 294.8 kg |
| 220 lb 99.8 kg | 84 / 251 lb 38.1 / 113.9 kg | 126 / 377 lb 57.2 / 171 kg | 179 / 524 lb 81.2 / 237.7 kg | 240 / 670 lb 108.9 / 303.9 kg |
| 230 lb 104.3 kg | 86 / 259 lb 39 / 117.5 kg | 129 / 388 lb 58.5 / 176 kg | 184 / 540 lb 83.5 / 244.9 kg | 248 / 691 lb 112.5 / 313.4 kg |
| 240 lb 108.9 kg | 89 / 266 lb 40.4 / 120.7 kg | 133 / 400 lb 60.3 / 181.4 kg | 189 / 555 lb 85.7 / 251.7 kg | 255 / 710 lb 115.7 / 322.1 kg |
| 250 lb 113.4 kg | 91 / 274 lb 41.3 / 124.3 kg | 137 / 411 lb 62.1 / 186.4 kg | 195 / 570 lb 88.5 / 258.5 kg | 262 / 730 lb 118.8 / 331.1 kg |
| 260 lb 117.9 kg | 94 / 281 lb 42.6 / 127.5 kg | 141 / 422 lb 64 / 191.4 kg | 200 / 585 lb 90.7 / 265.4 kg | 269 / 749 lb 122 / 339.7 kg |
| 270 lb 122.5 kg | 96 / 288 lb 43.5 / 130.6 kg | 144 / 432 lb 65.3 / 196 kg | 205 / 600 lb 93 / 272.2 kg | 276 / 768 lb 125.2 / 348.4 kg |
| 280 lb 127 kg | 98 / 295 lb 44.5 / 133.8 kg | 148 / 443 lb 67.1 / 200.9 kg | 210 / 615 lb 95.3 / 279 kg | 282 / 787 lb 127.9 / 357 kg |
| 290 lb 131.5 kg | 101 / 302 lb 45.8 / 137 kg | 151 / 453 lb 68.5 / 205.5 kg | 215 / 630 lb 97.5 / 285.8 kg | 289 / 806 lb 131.1 / 365.6 kg |
| 300 lb 136.1 kg | 103 / 309 lb 46.7 / 140.2 kg | 155 / 464 lb 70.3 / 210.5 kg | 220 / 644 lb 99.8 / 292.1 kg | 296 / 824 lb 134.3 / 373.8 kg |
Women’s Bulgarian Split Squat vs Leg Press Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Leg Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 34 / 114 lb 15.4 / 51.7 kg | 52 / 172 lb 23.6 / 78 kg | 75 / 240 lb 34 / 108.9 kg | 103 / 309 lb 46.7 / 140.2 kg |
| 110 lb 49.9 kg | 37 / 122 lb 16.8 / 55.3 kg | 55 / 183 lb 24.9 / 83 kg | 80 / 256 lb 36.3 / 116.1 kg | 110 / 329 lb 49.9 / 149.2 kg |
| 120 lb 54.4 kg | 39 / 129 lb 17.7 / 58.5 kg | 59 / 194 lb 26.8 / 88 kg | 84 / 271 lb 38.1 / 122.9 kg | 116 / 349 lb 52.6 / 158.3 kg |
| 130 lb 59 kg | 41 / 136 lb 18.6 / 61.7 kg | 62 / 205 lb 28.1 / 93 kg | 89 / 286 lb 40.4 / 129.7 kg | 123 / 368 lb 55.8 / 166.9 kg |
| 140 lb 63.5 kg | 43 / 143 lb 19.5 / 64.9 kg | 65 / 215 lb 29.5 / 97.5 kg | 94 / 301 lb 42.6 / 136.5 kg | 129 / 387 lb 58.5 / 175.5 kg |
| 150 lb 68 kg | 45 / 150 lb 20.4 / 68 kg | 68 / 225 lb 30.8 / 102.1 kg | 98 / 315 lb 44.5 / 142.9 kg | 135 / 405 lb 61.2 / 183.7 kg |
| 160 lb 72.6 kg | 47 / 157 lb 21.3 / 71.2 kg | 71 / 235 lb 32.2 / 106.6 kg | 102 / 329 lb 46.3 / 149.2 kg | 141 / 423 lb 64 / 191.9 kg |
| 170 lb 77.1 kg | 49 / 163 lb 22.2 / 73.9 kg | 74 / 245 lb 33.6 / 111.1 kg | 107 / 342 lb 48.5 / 155.1 kg | 147 / 440 lb 66.7 / 199.6 kg |
| 180 lb 81.6 kg | 51 / 169 lb 23.1 / 76.7 kg | 77 / 254 lb 34.9 / 115.2 kg | 111 / 356 lb 50.3 / 161.5 kg | 152 / 457 lb 68.9 / 207.3 kg |
| 190 lb 86.2 kg | 53 / 176 lb 24 / 79.8 kg | 80 / 263 lb 36.3 / 119.3 kg | 115 / 369 lb 52.2 / 167.4 kg | 158 / 474 lb 71.7 / 215 kg |
| 200 lb 90.7 kg | 55 / 182 lb 24.9 / 82.6 kg | 82 / 273 lb 37.2 / 123.8 kg | 119 / 382 lb 54 / 173.3 kg | 164 / 491 lb 74.4 / 222.7 kg |
| 210 lb 95.3 kg | 56 / 188 lb 25.4 / 85.3 kg | 85 / 282 lb 38.6 / 127.9 kg | 123 / 394 lb 55.8 / 178.7 kg | 169 / 507 lb 76.7 / 230 kg |
| 220 lb 99.8 kg | 58 / 194 lb 26.3 / 88 kg | 88 / 290 lb 39.9 / 131.5 kg | 127 / 407 lb 57.6 / 184.6 kg | 174 / 523 lb 78.9 / 237.2 kg |
| 230 lb 104.3 kg | 60 / 199 lb 27.2 / 90.3 kg | 90 / 299 lb 40.8 / 135.6 kg | 130 / 419 lb 59 / 190.1 kg | 180 / 539 lb 81.6 / 244.5 kg |
| 240 lb 108.9 kg | 62 / 205 lb 28.1 / 93 kg | 93 / 308 lb 42.2 / 139.7 kg | 134 / 431 lb 60.8 / 195.5 kg | 185 / 554 lb 83.9 / 251.3 kg |
How Your Bulgarian Split Squat vs Leg Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Bulgarian split squat strength level
The Bulgarian split squat standards use the sex-specific standards from the individual Bulgarian Split Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
3. Find the leg press strength level
The leg press standards use the exercise-specific targets from the individual 45-degree sled leg press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more total displayed sled weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds rule. |
| Rate the leg press | Adjust leg press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Bulgarian Split Squat and Leg Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the leg press standard is higher; below zero means the Bulgarian split squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
130.6 → 239.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg press standard minus the Bulgarian split squat standard. A plus sign means the leg press standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +112 lb +50.8 kg | +168 lb +76.2 kg | +231 lb +104.8 kg | +288 lb +130.6 kg |
| 130 lb 59 kg | +118 lb +53.5 kg | +177 lb +80.3 kg | +243 lb +110.2 kg | +303 lb +137.4 kg |
| 140 lb 63.5 kg | +124 lb +56.3 kg | +186 lb +84.4 kg | +256 lb +116.1 kg | +318 lb +144.3 kg |
| 150 lb 68 kg | +130 lb +59 kg | +195 lb +88.4 kg | +268 lb +121.6 kg | +333 lb +151 kg |
| 160 lb 72.6 kg | +135 lb +61.3 kg | +203 lb +92 kg | +280 lb +127 kg | +348 lb +157.8 kg |
| 170 lb 77.1 kg | +141 lb +64 kg | +212 lb +96.1 kg | +291 lb +132 kg | +363 lb +164.7 kg |
| 180 lb 81.6 kg | +147 lb +66.7 kg | +220 lb +99.8 kg | +302 lb +136.9 kg | +376 lb +170.5 kg |
| 190 lb 86.2 kg | +152 lb +68.9 kg | +228 lb +103.4 kg | +313 lb +142 kg | +390 lb +176.9 kg |
| 200 lb 90.7 kg | +157 lb +71.2 kg | +236 lb +107.1 kg | +324 lb +147 kg | +403 lb +182.8 kg |
| 210 lb 95.3 kg | +163 lb +74 kg | +244 lb +110.7 kg | +335 lb +151.9 kg | +417 lb +189.1 kg |
| 220 lb 99.8 kg | +167 lb +75.8 kg | +251 lb +113.8 kg | +345 lb +156.5 kg | +430 lb +195 kg |
| 230 lb 104.3 kg | +173 lb +78.5 kg | +259 lb +117.5 kg | +356 lb +161.4 kg | +443 lb +200.9 kg |
| 240 lb 108.9 kg | +177 lb +80.3 kg | +267 lb +121.1 kg | +366 lb +166 kg | +455 lb +206.4 kg |
| 250 lb 113.4 kg | +183 lb +83 kg | +274 lb +124.3 kg | +375 lb +170 kg | +468 lb +212.3 kg |
| 260 lb 117.9 kg | +187 lb +84.9 kg | +281 lb +127.4 kg | +385 lb +174.7 kg | +480 lb +217.7 kg |
| 270 lb 122.5 kg | +192 lb +87.1 kg | +288 lb +130.7 kg | +395 lb +179.2 kg | +492 lb +223.2 kg |
| 280 lb 127 kg | +197 lb +89.3 kg | +295 lb +133.8 kg | +405 lb +183.7 kg | +505 lb +229.1 kg |
| 290 lb 131.5 kg | +201 lb +91.2 kg | +302 lb +137 kg | +415 lb +188.3 kg | +517 lb +234.5 kg |
| 300 lb 136.1 kg | +206 lb +93.5 kg | +309 lb +140.2 kg | +424 lb +192.3 kg | +528 lb +239.5 kg |
How Women’s Bulgarian Split Squat and Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
93.5 → 167.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg press standard minus the Bulgarian split squat standard. A plus sign means the leg press standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +80 lb +36.3 kg | +120 lb +54.4 kg | +165 lb +74.9 kg | +206 lb +93.5 kg |
| 110 lb 49.9 kg | +85 lb +38.5 kg | +128 lb +58.1 kg | +176 lb +79.8 kg | +219 lb +99.3 kg |
| 120 lb 54.4 kg | +90 lb +40.8 kg | +135 lb +61.2 kg | +187 lb +84.8 kg | +233 lb +105.7 kg |
| 130 lb 59 kg | +95 lb +43.1 kg | +143 lb +64.9 kg | +197 lb +89.3 kg | +245 lb +111.1 kg |
| 140 lb 63.5 kg | +100 lb +45.4 kg | +150 lb +68 kg | +207 lb +93.9 kg | +258 lb +117 kg |
| 150 lb 68 kg | +105 lb +47.6 kg | +157 lb +71.3 kg | +217 lb +98.4 kg | +270 lb +122.5 kg |
| 160 lb 72.6 kg | +110 lb +49.9 kg | +164 lb +74.4 kg | +227 lb +102.9 kg | +282 lb +127.9 kg |
| 170 lb 77.1 kg | +114 lb +51.7 kg | +171 lb +77.5 kg | +235 lb +106.6 kg | +293 lb +132.9 kg |
| 180 lb 81.6 kg | +118 lb +53.6 kg | +177 lb +80.3 kg | +245 lb +111.2 kg | +305 lb +138.4 kg |
| 190 lb 86.2 kg | +123 lb +55.8 kg | +183 lb +83 kg | +254 lb +115.2 kg | +316 lb +143.3 kg |
| 200 lb 90.7 kg | +127 lb +57.7 kg | +191 lb +86.6 kg | +263 lb +119.3 kg | +327 lb +148.3 kg |
| 210 lb 95.3 kg | +132 lb +59.9 kg | +197 lb +89.3 kg | +271 lb +122.9 kg | +338 lb +153.3 kg |
| 220 lb 99.8 kg | +136 lb +61.7 kg | +202 lb +91.6 kg | +280 lb +127 kg | +349 lb +158.3 kg |
| 230 lb 104.3 kg | +139 lb +63.1 kg | +209 lb +94.8 kg | +289 lb +131.1 kg | +359 lb +162.9 kg |
| 240 lb 108.9 kg | +143 lb +64.9 kg | +215 lb +97.5 kg | +297 lb +134.7 kg | +369 lb +167.4 kg |
Bulgarian Split Squat and Leg Press Exercises Used by This Calculator
This calculator uses a loaded Bulgarian split squat assessed per leg and a 45-degree sled leg press. Use strict Bulgarian Split Squat and Leg Press sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a rear-foot-elevated split squat and enter total external load
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, then stand to full lockout with balance and control. Enter only total external load, combining both handheld implements. Do not include bodyweight or use a standard split squat, Smith-machine variation, machine variation, partial rep, or assisted balance.
Use a 45-degree plate-loaded sled leg press
Keep both feet in a consistent shoulder-width position, keep the hips and lower back supported, lower the sled under control until the thighs reach at least parallel to the platform, and finish with full knee extension. Do not enter a vertical or selectorized machine, a single-leg variation, a partial rep, a high-foot variation, an assisted rep, or another machine’s displayed weight.
Enter one recent Bulgarian Split Squat set and one recent Leg Press set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.