Walking Lunge vs Bulgarian Split Squat Strength Standards
Compare your walking lunge and Bulgarian split squat against strength standards for your sex, age range, and bodyweight. Enter recent results to see strength levels, next target, and priority.
Enter total alternating bodyweight walking-lunge reps and combined total external load for the Bulgarian split squat. Enter pounds or kilograms and 1–12 reps. Use one continuous bodyweight walking-lunge set with forward travel, alternating legs, repeatable depth, full standing transition, and left and right counted together; use 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. Repetitions are never converted into weight. Age range changes only an exercise whose standards use age.
Walking Lunge vs Bulgarian Split Squat Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Bodyweight-repetition standards remain strict repetitions and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight and repetitions are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Walking Lunge vs Bulgarian Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; repetition targets show the required strict reps for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Walking Lunge:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bulgarian Split Squat:56 lb25.4 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:84 lb38.1 kg | Walking Lunge:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Bulgarian Split Squat:119 lb54 kg | Walking Lunge:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Bulgarian Split Squat:160 lb72.6 kg |
| 130 lb 59 kg | Walking Lunge:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bulgarian Split Squat:59 lb26.8 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:89 lb40.4 kg | Walking Lunge:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Bulgarian Split Squat:126 lb57.2 kg | Walking Lunge:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Bulgarian Split Squat:169 lb76.7 kg |
| 140 lb 63.5 kg | Walking Lunge:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bulgarian Split Squat:62 lb28.1 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:93 lb42.2 kg | Walking Lunge:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Bulgarian Split Squat:132 lb59.9 kg | Walking Lunge:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Bulgarian Split Squat:178 lb80.7 kg |
| 150 lb 68 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:65 lb29.5 kg | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bulgarian Split Squat:97 lb44 kg | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bulgarian Split Squat:138 lb62.6 kg | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Bulgarian Split Squat:186 lb84.4 kg |
| 160 lb 72.6 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:68 lb30.8 kg | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bulgarian Split Squat:102 lb46.3 kg | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bulgarian Split Squat:144 lb65.3 kg | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Bulgarian Split Squat:194 lb88 kg |
| 170 lb 77.1 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:71 lb32.2 kg | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bulgarian Split Squat:106 lb48.1 kg | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bulgarian Split Squat:150 lb68 kg | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Bulgarian Split Squat:202 lb91.6 kg |
| 180 lb 81.6 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:73 lb33.1 kg | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bulgarian Split Squat:110 lb49.9 kg | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bulgarian Split Squat:156 lb70.8 kg | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Bulgarian Split Squat:210 lb95.3 kg |
| 190 lb 86.2 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:76 lb34.5 kg | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bulgarian Split Squat:114 lb51.7 kg | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bulgarian Split Squat:162 lb73.5 kg | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Bulgarian Split Squat:218 lb98.9 kg |
| 200 lb 90.7 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:79 lb35.8 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:118 lb53.5 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:168 lb76.2 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:226 lb102.5 kg |
| 210 lb 95.3 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:81 lb36.7 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:122 lb55.3 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:173 lb78.5 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:233 lb105.7 kg |
| 220 lb 99.8 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:84 lb38.1 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:126 lb57.2 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:179 lb81.2 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:240 lb108.9 kg |
| 230 lb 104.3 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:86 lb39 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:129 lb58.5 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:184 lb83.5 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:248 lb112.5 kg |
| 240 lb 108.9 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:89 lb40.4 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:133 lb60.3 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:189 lb85.7 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:255 lb115.7 kg |
| 250 lb 113.4 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:91 lb41.3 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:137 lb62.1 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:195 lb88.5 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:262 lb118.8 kg |
| 260 lb 117.9 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:94 lb42.6 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:141 lb64 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:200 lb90.7 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:269 lb122 kg |
| 270 lb 122.5 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:96 lb43.5 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:144 lb65.3 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:205 lb93 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:276 lb125.2 kg |
| 280 lb 127 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:98 lb44.5 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:148 lb67.1 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:210 lb95.3 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:282 lb127.9 kg |
| 290 lb 131.5 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:101 lb45.8 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:151 lb68.5 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:215 lb97.5 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:289 lb131.1 kg |
| 300 lb 136.1 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:103 lb46.7 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:155 lb70.3 kg | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Bulgarian Split Squat:220 lb99.8 kg | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Bulgarian Split Squat:296 lb134.3 kg |
Women’s Walking Lunge vs Bulgarian Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; repetition targets show the required strict reps for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:34 lb15.4 kg | Walking Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:52 lb23.6 kg | Walking Lunge:Under 30: 43 reps30–39: 39 reps40–49: 34 reps50–59: 28 reps60+: 22 reps Bulgarian Split Squat:75 lb34 kg | Walking Lunge:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps Bulgarian Split Squat:103 lb46.7 kg |
| 110 lb 49.9 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:37 lb16.8 kg | Walking Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:55 lb24.9 kg | Walking Lunge:Under 30: 43 reps30–39: 39 reps40–49: 34 reps50–59: 28 reps60+: 22 reps Bulgarian Split Squat:80 lb36.3 kg | Walking Lunge:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps Bulgarian Split Squat:110 lb49.9 kg |
| 120 lb 54.4 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:39 lb17.7 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:59 lb26.8 kg | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:84 lb38.1 kg | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:116 lb52.6 kg |
| 130 lb 59 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:41 lb18.6 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:62 lb28.1 kg | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:89 lb40.4 kg | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:123 lb55.8 kg |
| 140 lb 63.5 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:43 lb19.5 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:65 lb29.5 kg | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:94 lb42.6 kg | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:129 lb58.5 kg |
| 150 lb 68 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:45 lb20.4 kg | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:68 lb30.8 kg | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:98 lb44.5 kg | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:135 lb61.2 kg |
| 160 lb 72.6 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:47 lb21.3 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:71 lb32.2 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:102 lb46.3 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:141 lb64 kg |
| 170 lb 77.1 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:49 lb22.2 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:74 lb33.6 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:107 lb48.5 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:147 lb66.7 kg |
| 180 lb 81.6 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:51 lb23.1 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:77 lb34.9 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:111 lb50.3 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:152 lb68.9 kg |
| 190 lb 86.2 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:53 lb24 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:80 lb36.3 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:115 lb52.2 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:158 lb71.7 kg |
| 200 lb 90.7 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:55 lb24.9 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:82 lb37.2 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:119 lb54 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:164 lb74.4 kg |
| 210 lb 95.3 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:56 lb25.4 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:85 lb38.6 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:123 lb55.8 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:169 lb76.7 kg |
| 220 lb 99.8 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:58 lb26.3 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:88 lb39.9 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:127 lb57.6 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:174 lb78.9 kg |
| 230 lb 104.3 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:60 lb27.2 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:90 lb40.8 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:130 lb59 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:180 lb81.6 kg |
| 240 lb 108.9 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:62 lb28.1 kg | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:93 lb42.2 kg | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:134 lb60.8 kg | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:185 lb83.9 kg |
How Your Walking Lunge vs Bulgarian Split Squat Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Bulgarian Split Squat, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Walking Lunge result
The canonical Walking Lunge tool selects sex-specific light, mid, or heavy bodyweight bands and applies its age-band multiplier before assigning Beginner through Elite and the stretch benchmark. The calculator uses total alternating bodyweight repetitions, counting left and right together and does not convert the repetitions into an estimated weight.
3. Rate the Bulgarian Split Squat result
The Bulgarian split squat standards use the sex-specific per-leg standards from the individual Bulgarian Split Squat tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the walking lunge set | Compare total alternating reps with the applicable walking-lunge thresholds. Measurement: Total alternating walking-lunge reps. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Walking Lunge and Bulgarian Split Squat Standards Differ
What the men’s standards show:
The Elite repetition target at 120 lb changes from the youngest to oldest listed age range because the standards for this exercise include age.
Under-30 Elite targets from 120 to 300 lb bodyweight.
The Elite estimated-max target rises across the displayed bodyweights. These weights are not converted into walking lunge repetitions.
The exact table above is the correct way to inspect unlike measurements. A pounds-difference chart would be invalid because strict repetitions and estimated weight do not share a unit.
How Women’s Walking Lunge and Bulgarian Split Squat Standards Differ
What the women’s standards show:
The Elite repetition target at 100 lb changes from the youngest to oldest listed age range because the standards for this exercise include age.
Under-30 Elite targets from 100 to 240 lb bodyweight.
The Elite estimated-max target rises across the displayed bodyweights. These weights are not converted into walking lunge repetitions.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Walking Lunge and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a continuous bodyweight walking-lunge set and a rear-foot-elevated Bulgarian split squat. Do not enter walking-lunge reps per leg, combine sets, add external load, stop forward travel, or substitute standing, reverse, or assisted lunges. Do not double Bulgarian split squat values or enter non-elevated split squats, walking lunges, partial reps, assisted reps, or inconsistent tested-side sets.
Count left and right together while continuing forward
Use bodyweight only, step forward into each lunge, reach the same depth, stand through into the next step, and alternate legs continuously. Count every valid left and right repetition together. Stop when depth shortens, balance requires a reset, forward travel stops, or the pattern changes. Do not enter reps per leg, standing or reverse lunges, split squats, assisted reps, weighted reps, or combined sets.
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 walking lunge set and one recent Bulgarian split squat set
For Walking Lunge, enter total valid alternating bodyweight reps with left and right counted together. For Bulgarian Split Squat, enter combined external load and a whole number from 1 to 12 reps for the tested side. Pounds and kilograms can be used for the loaded set. Keep each movement’s distinct range and counting rule.
Related Tools
- Walking Lunge Strength Standards — View the individual Walking Lunge standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.