Barbell Squat vs Bulgarian Split Squat Strength Standards
Compare your barbell squat and Bulgarian split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter total barbell weight including the bar for the squat and combined total external load for the Bulgarian split squat. Testing: a raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish; a rear-foot-elevated split squat with the front thigh reaching at least parallel, balance maintained, and the front knee and hip fully extended at the finish. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Squat vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell back squat and Bulgarian split squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell back squat and Bulgarian split squat.
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 Barbell Squat / Bulgarian Split Squat, 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 Barbell Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Barbell Squat; the second is Bulgarian Split Squat. 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 | 244 / 56 lb 110.7 / 25.4 kg | 278 / 84 lb 126.1 / 38.1 kg | 314 / 119 lb 142.4 / 54 kg | 347 / 160 lb 157.4 / 72.6 kg |
| 130 lb 59 kg | 258 / 59 lb 117 / 26.8 kg | 293 / 89 lb 132.9 / 40.4 kg | 332 / 126 lb 150.6 / 57.2 kg | 366 / 169 lb 166 / 76.7 kg |
| 140 lb 63.5 kg | 271 / 62 lb 122.9 / 28.1 kg | 308 / 93 lb 139.7 / 42.2 kg | 348 / 132 lb 157.9 / 59.9 kg | 384 / 178 lb 174.2 / 80.7 kg |
| 150 lb 68 kg | 284 / 65 lb 128.8 / 29.5 kg | 322 / 97 lb 146.1 / 44 kg | 365 / 138 lb 165.6 / 62.6 kg | 402 / 186 lb 182.3 / 84.4 kg |
| 160 lb 72.6 kg | 296 / 68 lb 134.3 / 30.8 kg | 336 / 102 lb 152.4 / 46.3 kg | 381 / 144 lb 172.8 / 65.3 kg | 420 / 194 lb 190.5 / 88 kg |
| 170 lb 77.1 kg | 308 / 71 lb 139.7 / 32.2 kg | 350 / 106 lb 158.8 / 48.1 kg | 396 / 150 lb 179.6 / 68 kg | 437 / 202 lb 198.2 / 91.6 kg |
| 180 lb 81.6 kg | 320 / 73 lb 145.1 / 33.1 kg | 364 / 110 lb 165.1 / 49.9 kg | 412 / 156 lb 186.9 / 70.8 kg | 454 / 210 lb 205.9 / 95.3 kg |
| 190 lb 86.2 kg | 332 / 76 lb 150.6 / 34.5 kg | 377 / 114 lb 171 / 51.7 kg | 427 / 162 lb 193.7 / 73.5 kg | 471 / 218 lb 213.6 / 98.9 kg |
| 200 lb 90.7 kg | 344 / 79 lb 156 / 35.8 kg | 390 / 118 lb 176.9 / 53.5 kg | 442 / 168 lb 200.5 / 76.2 kg | 487 / 226 lb 220.9 / 102.5 kg |
| 210 lb 95.3 kg | 355 / 81 lb 161 / 36.7 kg | 403 / 122 lb 182.8 / 55.3 kg | 456 / 173 lb 206.8 / 78.5 kg | 503 / 233 lb 228.2 / 105.7 kg |
| 220 lb 99.8 kg | 366 / 84 lb 166 / 38.1 kg | 416 / 126 lb 188.7 / 57.2 kg | 471 / 179 lb 213.6 / 81.2 kg | 519 / 240 lb 235.4 / 108.9 kg |
| 230 lb 104.3 kg | 377 / 86 lb 171 / 39 kg | 428 / 129 lb 194.1 / 58.5 kg | 485 / 184 lb 220 / 83.5 kg | 535 / 248 lb 242.7 / 112.5 kg |
| 240 lb 108.9 kg | 388 / 89 lb 176 / 40.4 kg | 441 / 133 lb 200 / 60.3 kg | 499 / 189 lb 226.3 / 85.7 kg | 550 / 255 lb 249.5 / 115.7 kg |
| 250 lb 113.4 kg | 399 / 91 lb 181 / 41.3 kg | 453 / 137 lb 205.5 / 62.1 kg | 513 / 195 lb 232.7 / 88.5 kg | 566 / 262 lb 256.7 / 118.8 kg |
| 260 lb 117.9 kg | 409 / 94 lb 185.5 / 42.6 kg | 465 / 141 lb 210.9 / 64 kg | 526 / 200 lb 238.6 / 90.7 kg | 581 / 269 lb 263.5 / 122 kg |
| 270 lb 122.5 kg | 420 / 96 lb 190.5 / 43.5 kg | 477 / 144 lb 216.4 / 65.3 kg | 540 / 205 lb 244.9 / 93 kg | 595 / 276 lb 269.9 / 125.2 kg |
| 280 lb 127 kg | 430 / 98 lb 195 / 44.5 kg | 488 / 148 lb 221.4 / 67.1 kg | 553 / 210 lb 250.8 / 95.3 kg | 610 / 282 lb 276.7 / 127.9 kg |
| 290 lb 131.5 kg | 440 / 101 lb 199.6 / 45.8 kg | 500 / 151 lb 226.8 / 68.5 kg | 566 / 215 lb 256.7 / 97.5 kg | 624 / 289 lb 283 / 131.1 kg |
| 300 lb 136.1 kg | 450 / 103 lb 204.1 / 46.7 kg | 511 / 155 lb 231.8 / 70.3 kg | 579 / 220 lb 262.6 / 99.8 kg | 639 / 296 lb 289.8 / 134.3 kg |
Women’s Barbell Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Barbell Squat; the second is Bulgarian Split Squat. 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 | 143 / 34 lb 64.9 / 15.4 kg | 166 / 52 lb 75.3 / 23.6 kg | 197 / 75 lb 89.4 / 34 kg | 220 / 103 lb 99.8 / 46.7 kg |
| 110 lb 49.9 kg | 153 / 37 lb 69.4 / 16.8 kg | 177 / 55 lb 80.3 / 24.9 kg | 210 / 80 lb 95.3 / 36.3 kg | 234 / 110 lb 106.1 / 49.9 kg |
| 120 lb 54.4 kg | 162 / 39 lb 73.5 / 17.7 kg | 188 / 59 lb 85.3 / 26.8 kg | 222 / 84 lb 100.7 / 38.1 kg | 248 / 116 lb 112.5 / 52.6 kg |
| 130 lb 59 kg | 171 / 41 lb 77.6 / 18.6 kg | 198 / 62 lb 89.8 / 28.1 kg | 235 / 89 lb 106.6 / 40.4 kg | 262 / 123 lb 118.8 / 55.8 kg |
| 140 lb 63.5 kg | 180 / 43 lb 81.6 / 19.5 kg | 208 / 65 lb 94.3 / 29.5 kg | 246 / 94 lb 111.6 / 42.6 kg | 275 / 129 lb 124.7 / 58.5 kg |
| 150 lb 68 kg | 188 / 45 lb 85.3 / 20.4 kg | 218 / 68 lb 98.9 / 30.8 kg | 258 / 98 lb 117 / 44.5 kg | 288 / 135 lb 130.6 / 61.2 kg |
| 160 lb 72.6 kg | 196 / 47 lb 88.9 / 21.3 kg | 228 / 71 lb 103.4 / 32.2 kg | 269 / 102 lb 122 / 46.3 kg | 301 / 141 lb 136.5 / 64 kg |
| 170 lb 77.1 kg | 204 / 49 lb 92.5 / 22.2 kg | 237 / 74 lb 107.5 / 33.6 kg | 280 / 107 lb 127 / 48.5 kg | 313 / 147 lb 142 / 66.7 kg |
| 180 lb 81.6 kg | 212 / 51 lb 96.2 / 23.1 kg | 246 / 77 lb 111.6 / 34.9 kg | 291 / 111 lb 132 / 50.3 kg | 325 / 152 lb 147.4 / 68.9 kg |
| 190 lb 86.2 kg | 220 / 53 lb 99.8 / 24 kg | 255 / 80 lb 115.7 / 36.3 kg | 302 / 115 lb 137 / 52.2 kg | 337 / 158 lb 152.9 / 71.7 kg |
| 200 lb 90.7 kg | 228 / 55 lb 103.4 / 24.9 kg | 264 / 82 lb 119.7 / 37.2 kg | 313 / 119 lb 142 / 54 kg | 349 / 164 lb 158.3 / 74.4 kg |
| 210 lb 95.3 kg | 235 / 56 lb 106.6 / 25.4 kg | 273 / 85 lb 123.8 / 38.6 kg | 323 / 123 lb 146.5 / 55.8 kg | 360 / 169 lb 163.3 / 76.7 kg |
| 220 lb 99.8 kg | 243 / 58 lb 110.2 / 26.3 kg | 281 / 88 lb 127.5 / 39.9 kg | 333 / 127 lb 151 / 57.6 kg | 372 / 174 lb 168.7 / 78.9 kg |
| 230 lb 104.3 kg | 250 / 60 lb 113.4 / 27.2 kg | 290 / 90 lb 131.5 / 40.8 kg | 343 / 130 lb 155.6 / 59 kg | 383 / 180 lb 173.7 / 81.6 kg |
| 240 lb 108.9 kg | 257 / 62 lb 116.6 / 28.1 kg | 298 / 93 lb 135.2 / 42.2 kg | 353 / 134 lb 160.1 / 60.8 kg | 394 / 185 lb 178.7 / 83.9 kg |
How Your Barbell Squat vs Bulgarian Split Squat 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 barbell back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 larger lifters are expected to squat more without requiring strength to increase pound for pound.
3. Find the Bulgarian split squat strength level
The Bulgarian split squat standards use the sex-specific per-leg 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 use more external load 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 barbell squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat 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 Barbell Squat and Bulgarian Split Squat 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 Bulgarian split squat standard is higher; below zero means the barbell back 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.
84.8 → 155.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the barbell back squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −188 lb −85.3 kg | −194 lb −88 kg | −195 lb −88.4 kg | −187 lb −84.8 kg |
| 130 lb 59 kg | −199 lb −90.2 kg | −204 lb −92.5 kg | −206 lb −93.4 kg | −197 lb −89.3 kg |
| 140 lb 63.5 kg | −209 lb −94.8 kg | −215 lb −97.5 kg | −216 lb −98 kg | −206 lb −93.5 kg |
| 150 lb 68 kg | −219 lb −99.3 kg | −225 lb −102.1 kg | −227 lb −103 kg | −216 lb −97.9 kg |
| 160 lb 72.6 kg | −228 lb −103.5 kg | −234 lb −106.1 kg | −237 lb −107.5 kg | −226 lb −102.5 kg |
| 170 lb 77.1 kg | −237 lb −107.5 kg | −244 lb −110.7 kg | −246 lb −111.6 kg | −235 lb −106.6 kg |
| 180 lb 81.6 kg | −247 lb −112 kg | −254 lb −115.2 kg | −256 lb −116.1 kg | −244 lb −110.6 kg |
| 190 lb 86.2 kg | −256 lb −116.1 kg | −263 lb −119.3 kg | −265 lb −120.2 kg | −253 lb −114.7 kg |
| 200 lb 90.7 kg | −265 lb −120.2 kg | −272 lb −123.4 kg | −274 lb −124.3 kg | −261 lb −118.4 kg |
| 210 lb 95.3 kg | −274 lb −124.3 kg | −281 lb −127.5 kg | −283 lb −128.3 kg | −270 lb −122.5 kg |
| 220 lb 99.8 kg | −282 lb −127.9 kg | −290 lb −131.5 kg | −292 lb −132.4 kg | −279 lb −126.5 kg |
| 230 lb 104.3 kg | −291 lb −132 kg | −299 lb −135.6 kg | −301 lb −136.5 kg | −287 lb −130.2 kg |
| 240 lb 108.9 kg | −299 lb −135.6 kg | −308 lb −139.7 kg | −310 lb −140.6 kg | −295 lb −133.8 kg |
| 250 lb 113.4 kg | −308 lb −139.7 kg | −316 lb −143.4 kg | −318 lb −144.2 kg | −304 lb −137.9 kg |
| 260 lb 117.9 kg | −315 lb −142.9 kg | −324 lb −146.9 kg | −326 lb −147.9 kg | −312 lb −141.5 kg |
| 270 lb 122.5 kg | −324 lb −147 kg | −333 lb −151.1 kg | −335 lb −151.9 kg | −319 lb −144.7 kg |
| 280 lb 127 kg | −332 lb −150.5 kg | −340 lb −154.3 kg | −343 lb −155.5 kg | −328 lb −148.8 kg |
| 290 lb 131.5 kg | −339 lb −153.8 kg | −349 lb −158.3 kg | −351 lb −159.2 kg | −335 lb −151.9 kg |
| 300 lb 136.1 kg | −347 lb −157.4 kg | −356 lb −161.5 kg | −359 lb −162.8 kg | −343 lb −155.5 kg |
How Women’s Barbell Squat and Bulgarian Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
53.1 → 94.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the barbell back squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −109 lb −49.5 kg | −114 lb −51.7 kg | −122 lb −55.4 kg | −117 lb −53.1 kg |
| 110 lb 49.9 kg | −116 lb −52.6 kg | −122 lb −55.4 kg | −130 lb −59 kg | −124 lb −56.2 kg |
| 120 lb 54.4 kg | −123 lb −55.8 kg | −129 lb −58.5 kg | −138 lb −62.6 kg | −132 lb −59.9 kg |
| 130 lb 59 kg | −130 lb −59 kg | −136 lb −61.7 kg | −146 lb −66.2 kg | −139 lb −63 kg |
| 140 lb 63.5 kg | −137 lb −62.1 kg | −143 lb −64.8 kg | −152 lb −69 kg | −146 lb −66.2 kg |
| 150 lb 68 kg | −143 lb −64.9 kg | −150 lb −68.1 kg | −160 lb −72.5 kg | −153 lb −69.4 kg |
| 160 lb 72.6 kg | −149 lb −67.6 kg | −157 lb −71.2 kg | −167 lb −75.7 kg | −160 lb −72.5 kg |
| 170 lb 77.1 kg | −155 lb −70.3 kg | −163 lb −73.9 kg | −173 lb −78.5 kg | −166 lb −75.3 kg |
| 180 lb 81.6 kg | −161 lb −73.1 kg | −169 lb −76.7 kg | −180 lb −81.7 kg | −173 lb −78.5 kg |
| 190 lb 86.2 kg | −167 lb −75.8 kg | −175 lb −79.4 kg | −187 lb −84.8 kg | −179 lb −81.2 kg |
| 200 lb 90.7 kg | −173 lb −78.5 kg | −182 lb −82.5 kg | −194 lb −88 kg | −185 lb −83.9 kg |
| 210 lb 95.3 kg | −179 lb −81.2 kg | −188 lb −85.2 kg | −200 lb −90.7 kg | −191 lb −86.6 kg |
| 220 lb 99.8 kg | −185 lb −83.9 kg | −193 lb −87.6 kg | −206 lb −93.4 kg | −198 lb −89.8 kg |
| 230 lb 104.3 kg | −190 lb −86.2 kg | −200 lb −90.7 kg | −213 lb −96.6 kg | −203 lb −92.1 kg |
| 240 lb 108.9 kg | −195 lb −88.5 kg | −205 lb −93 kg | −219 lb −99.3 kg | −209 lb −94.8 kg |
Barbell Squat and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a full-depth high-bar back squat and a rear-foot-elevated Bulgarian split squat. Do not enter per-side plate weight, low-bar or partial squats, Smith or hack squats, wrapped or suited results, doubled unilateral values, non-elevated split squats, walking lunges, assisted reps, or sets with inconsistent stance, depth, or tested side.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Use a strict Bulgarian split squat per leg
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, and stand to full front-knee and hip extension without support. Enter combined total external load and score each leg separately. Do not enter bodyweight, a standard split squat, Smith-machine or machine variation, partial rep, or assisted-balance rep.
Enter one recent barbell squat set and one recent Bulgarian split squat set
Enter total barbell weight for the high-bar squat, combined external load for the rear-foot-elevated split squat, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult full-depth sets and the weaker side when one side differs.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.