Barbell Hack Squat vs Bulgarian Split Squat Strength Standards
Compare your barbell hack 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 hack squat and combined total external load for the Bulgarian split squat. Testing: a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing lockout; 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 Hack Squat vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hack 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 hack 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 Hack 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 Hack Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Barbell Hack 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 | 105 / 56 lb 47.6 / 25.4 kg | 147 / 84 lb 66.7 / 38.1 kg | 189 / 119 lb 85.7 / 54 kg | 231 / 160 lb 104.8 / 72.6 kg |
| 130 lb 59 kg | 111 / 59 lb 50.3 / 26.8 kg | 155 / 89 lb 70.3 / 40.4 kg | 200 / 126 lb 90.7 / 57.2 kg | 244 / 169 lb 110.7 / 76.7 kg |
| 140 lb 63.5 kg | 117 / 62 lb 53.1 / 28.1 kg | 163 / 93 lb 73.9 / 42.2 kg | 210 / 132 lb 95.3 / 59.9 kg | 256 / 178 lb 116.1 / 80.7 kg |
| 150 lb 68 kg | 122 / 65 lb 55.3 / 29.5 kg | 171 / 97 lb 77.6 / 44 kg | 220 / 138 lb 99.8 / 62.6 kg | 268 / 186 lb 121.6 / 84.4 kg |
| 160 lb 72.6 kg | 128 / 68 lb 58.1 / 30.8 kg | 178 / 102 lb 80.7 / 46.3 kg | 229 / 144 lb 103.9 / 65.3 kg | 280 / 194 lb 127 / 88 kg |
| 170 lb 77.1 kg | 133 / 71 lb 60.3 / 32.2 kg | 186 / 106 lb 84.4 / 48.1 kg | 239 / 150 lb 108.4 / 68 kg | 292 / 202 lb 132.4 / 91.6 kg |
| 180 lb 81.6 kg | 138 / 73 lb 62.6 / 33.1 kg | 193 / 110 lb 87.5 / 49.9 kg | 248 / 156 lb 112.5 / 70.8 kg | 303 / 210 lb 137.4 / 95.3 kg |
| 190 lb 86.2 kg | 143 / 76 lb 64.9 / 34.5 kg | 200 / 114 lb 90.7 / 51.7 kg | 257 / 162 lb 116.6 / 73.5 kg | 314 / 218 lb 142.4 / 98.9 kg |
| 200 lb 90.7 kg | 148 / 79 lb 67.1 / 35.8 kg | 207 / 118 lb 93.9 / 53.5 kg | 266 / 168 lb 120.7 / 76.2 kg | 325 / 226 lb 147.4 / 102.5 kg |
| 210 lb 95.3 kg | 153 / 81 lb 69.4 / 36.7 kg | 214 / 122 lb 97.1 / 55.3 kg | 275 / 173 lb 124.7 / 78.5 kg | 336 / 233 lb 152.4 / 105.7 kg |
| 220 lb 99.8 kg | 158 / 84 lb 71.7 / 38.1 kg | 221 / 126 lb 100.2 / 57.2 kg | 283 / 179 lb 128.4 / 81.2 kg | 346 / 240 lb 156.9 / 108.9 kg |
| 230 lb 104.3 kg | 162 / 86 lb 73.5 / 39 kg | 227 / 129 lb 103 / 58.5 kg | 292 / 184 lb 132.4 / 83.5 kg | 357 / 248 lb 161.9 / 112.5 kg |
| 240 lb 108.9 kg | 167 / 89 lb 75.7 / 40.4 kg | 234 / 133 lb 106.1 / 60.3 kg | 300 / 189 lb 136.1 / 85.7 kg | 367 / 255 lb 166.5 / 115.7 kg |
| 250 lb 113.4 kg | 172 / 91 lb 78 / 41.3 kg | 240 / 137 lb 108.9 / 62.1 kg | 309 / 195 lb 140.2 / 88.5 kg | 377 / 262 lb 171 / 118.8 kg |
| 260 lb 117.9 kg | 176 / 94 lb 79.8 / 42.6 kg | 247 / 141 lb 112 / 64 kg | 317 / 200 lb 143.8 / 90.7 kg | 387 / 269 lb 175.5 / 122 kg |
| 270 lb 122.5 kg | 181 / 96 lb 82.1 / 43.5 kg | 253 / 144 lb 114.8 / 65.3 kg | 325 / 205 lb 147.4 / 93 kg | 397 / 276 lb 180.1 / 125.2 kg |
| 280 lb 127 kg | 185 / 98 lb 83.9 / 44.5 kg | 259 / 148 lb 117.5 / 67.1 kg | 333 / 210 lb 151 / 95.3 kg | 407 / 282 lb 184.6 / 127.9 kg |
| 290 lb 131.5 kg | 190 / 101 lb 86.2 / 45.8 kg | 265 / 151 lb 120.2 / 68.5 kg | 341 / 215 lb 154.7 / 97.5 kg | 416 / 289 lb 188.7 / 131.1 kg |
| 300 lb 136.1 kg | 194 / 103 lb 88 / 46.7 kg | 271 / 155 lb 122.9 / 70.3 kg | 348 / 220 lb 157.9 / 99.8 kg | 426 / 296 lb 193.2 / 134.3 kg |
Women’s Barbell Hack Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Barbell Hack 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 | 57 / 34 lb 25.9 / 15.4 kg | 86 / 52 lb 39 / 23.6 kg | 109 / 75 lb 49.4 / 34 kg | 132 / 103 lb 59.9 / 46.7 kg |
| 110 lb 49.9 kg | 61 / 37 lb 27.7 / 16.8 kg | 92 / 55 lb 41.7 / 24.9 kg | 116 / 80 lb 52.6 / 36.3 kg | 141 / 110 lb 64 / 49.9 kg |
| 120 lb 54.4 kg | 65 / 39 lb 29.5 / 17.7 kg | 97 / 59 lb 44 / 26.8 kg | 123 / 84 lb 55.8 / 38.1 kg | 149 / 116 lb 67.6 / 52.6 kg |
| 130 lb 59 kg | 68 / 41 lb 30.8 / 18.6 kg | 103 / 62 lb 46.7 / 28.1 kg | 130 / 89 lb 59 / 40.4 kg | 157 / 123 lb 71.2 / 55.8 kg |
| 140 lb 63.5 kg | 72 / 43 lb 32.7 / 19.5 kg | 108 / 65 lb 49 / 29.5 kg | 137 / 94 lb 62.1 / 42.6 kg | 165 / 129 lb 74.8 / 58.5 kg |
| 150 lb 68 kg | 75 / 45 lb 34 / 20.4 kg | 113 / 68 lb 51.3 / 30.8 kg | 143 / 98 lb 64.9 / 44.5 kg | 173 / 135 lb 78.5 / 61.2 kg |
| 160 lb 72.6 kg | 78 / 47 lb 35.4 / 21.3 kg | 118 / 71 lb 53.5 / 32.2 kg | 149 / 102 lb 67.6 / 46.3 kg | 181 / 141 lb 82.1 / 64 kg |
| 170 lb 77.1 kg | 82 / 49 lb 37.2 / 22.2 kg | 123 / 74 lb 55.8 / 33.6 kg | 155 / 107 lb 70.3 / 48.5 kg | 188 / 147 lb 85.3 / 66.7 kg |
| 180 lb 81.6 kg | 85 / 51 lb 38.6 / 23.1 kg | 128 / 77 lb 58.1 / 34.9 kg | 161 / 111 lb 73 / 50.3 kg | 195 / 152 lb 88.5 / 68.9 kg |
| 190 lb 86.2 kg | 88 / 53 lb 39.9 / 24 kg | 132 / 80 lb 59.9 / 36.3 kg | 167 / 115 lb 75.7 / 52.2 kg | 203 / 158 lb 92.1 / 71.7 kg |
| 200 lb 90.7 kg | 91 / 55 lb 41.3 / 24.9 kg | 137 / 82 lb 62.1 / 37.2 kg | 173 / 119 lb 78.5 / 54 kg | 210 / 164 lb 95.3 / 74.4 kg |
| 210 lb 95.3 kg | 94 / 56 lb 42.6 / 25.4 kg | 141 / 85 lb 64 / 38.6 kg | 179 / 123 lb 81.2 / 55.8 kg | 217 / 169 lb 98.4 / 76.7 kg |
| 220 lb 99.8 kg | 97 / 58 lb 44 / 26.3 kg | 146 / 88 lb 66.2 / 39.9 kg | 185 / 127 lb 83.9 / 57.6 kg | 223 / 174 lb 101.2 / 78.9 kg |
| 230 lb 104.3 kg | 100 / 60 lb 45.4 / 27.2 kg | 150 / 90 lb 68 / 40.8 kg | 190 / 130 lb 86.2 / 59 kg | 230 / 180 lb 104.3 / 81.6 kg |
| 240 lb 108.9 kg | 103 / 62 lb 46.7 / 28.1 kg | 155 / 93 lb 70.3 / 42.2 kg | 196 / 134 lb 88.9 / 60.8 kg | 237 / 185 lb 107.5 / 83.9 kg |
How Your Barbell Hack 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 hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack 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 squat more total weight 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 hack squat | Adjust barbell hack squat 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 Hack 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 hack 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.
32.2 → 58.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the barbell hack squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −49 lb −22.2 kg | −63 lb −28.6 kg | −70 lb −31.7 kg | −71 lb −32.2 kg |
| 130 lb 59 kg | −52 lb −23.5 kg | −66 lb −29.9 kg | −74 lb −33.5 kg | −75 lb −34 kg |
| 140 lb 63.5 kg | −55 lb −25 kg | −70 lb −31.7 kg | −78 lb −35.4 kg | −78 lb −35.4 kg |
| 150 lb 68 kg | −57 lb −25.8 kg | −74 lb −33.6 kg | −82 lb −37.2 kg | −82 lb −37.2 kg |
| 160 lb 72.6 kg | −60 lb −27.3 kg | −76 lb −34.4 kg | −85 lb −38.6 kg | −86 lb −39 kg |
| 170 lb 77.1 kg | −62 lb −28.1 kg | −80 lb −36.3 kg | −89 lb −40.4 kg | −90 lb −40.8 kg |
| 180 lb 81.6 kg | −65 lb −29.5 kg | −83 lb −37.6 kg | −92 lb −41.7 kg | −93 lb −42.1 kg |
| 190 lb 86.2 kg | −67 lb −30.4 kg | −86 lb −39 kg | −95 lb −43.1 kg | −96 lb −43.5 kg |
| 200 lb 90.7 kg | −69 lb −31.3 kg | −89 lb −40.4 kg | −98 lb −44.5 kg | −99 lb −44.9 kg |
| 210 lb 95.3 kg | −72 lb −32.7 kg | −92 lb −41.8 kg | −102 lb −46.2 kg | −103 lb −46.7 kg |
| 220 lb 99.8 kg | −74 lb −33.6 kg | −95 lb −43 kg | −104 lb −47.2 kg | −106 lb −48 kg |
| 230 lb 104.3 kg | −76 lb −34.5 kg | −98 lb −44.5 kg | −108 lb −48.9 kg | −109 lb −49.4 kg |
| 240 lb 108.9 kg | −78 lb −35.3 kg | −101 lb −45.8 kg | −111 lb −50.4 kg | −112 lb −50.8 kg |
| 250 lb 113.4 kg | −81 lb −36.7 kg | −103 lb −46.8 kg | −114 lb −51.7 kg | −115 lb −52.2 kg |
| 260 lb 117.9 kg | −82 lb −37.2 kg | −106 lb −48 kg | −117 lb −53.1 kg | −118 lb −53.5 kg |
| 270 lb 122.5 kg | −85 lb −38.6 kg | −109 lb −49.5 kg | −120 lb −54.4 kg | −121 lb −54.9 kg |
| 280 lb 127 kg | −87 lb −39.4 kg | −111 lb −50.4 kg | −123 lb −55.7 kg | −125 lb −56.7 kg |
| 290 lb 131.5 kg | −89 lb −40.4 kg | −114 lb −51.7 kg | −126 lb −57.2 kg | −127 lb −57.6 kg |
| 300 lb 136.1 kg | −91 lb −41.3 kg | −116 lb −52.6 kg | −128 lb −58.1 kg | −130 lb −58.9 kg |
How Women’s Barbell Hack 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.
13.2 → 23.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the barbell hack squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −23 lb −10.5 kg | −34 lb −15.4 kg | −34 lb −15.4 kg | −29 lb −13.2 kg |
| 110 lb 49.9 kg | −24 lb −10.9 kg | −37 lb −16.8 kg | −36 lb −16.3 kg | −31 lb −14.1 kg |
| 120 lb 54.4 kg | −26 lb −11.8 kg | −38 lb −17.2 kg | −39 lb −17.7 kg | −33 lb −15 kg |
| 130 lb 59 kg | −27 lb −12.2 kg | −41 lb −18.6 kg | −41 lb −18.6 kg | −34 lb −15.4 kg |
| 140 lb 63.5 kg | −29 lb −13.2 kg | −43 lb −19.5 kg | −43 lb −19.5 kg | −36 lb −16.3 kg |
| 150 lb 68 kg | −30 lb −13.6 kg | −45 lb −20.5 kg | −45 lb −20.4 kg | −38 lb −17.3 kg |
| 160 lb 72.6 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −47 lb −21.3 kg | −40 lb −18.1 kg |
| 170 lb 77.1 kg | −33 lb −15 kg | −49 lb −22.2 kg | −48 lb −21.8 kg | −41 lb −18.6 kg |
| 180 lb 81.6 kg | −34 lb −15.5 kg | −51 lb −23.2 kg | −50 lb −22.7 kg | −43 lb −19.6 kg |
| 190 lb 86.2 kg | −35 lb −15.9 kg | −52 lb −23.6 kg | −52 lb −23.5 kg | −45 lb −20.4 kg |
| 200 lb 90.7 kg | −36 lb −16.4 kg | −55 lb −24.9 kg | −54 lb −24.5 kg | −46 lb −20.9 kg |
| 210 lb 95.3 kg | −38 lb −17.2 kg | −56 lb −25.4 kg | −56 lb −25.4 kg | −48 lb −21.7 kg |
| 220 lb 99.8 kg | −39 lb −17.7 kg | −58 lb −26.3 kg | −58 lb −26.3 kg | −49 lb −22.3 kg |
| 230 lb 104.3 kg | −40 lb −18.2 kg | −60 lb −27.2 kg | −60 lb −27.2 kg | −50 lb −22.7 kg |
| 240 lb 108.9 kg | −41 lb −18.6 kg | −62 lb −28.1 kg | −62 lb −28.1 kg | −52 lb −23.6 kg |
Barbell Hack Squat and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a free-weight barbell hack squat and a rear-foot-elevated Bulgarian split squat. Do not enter per-side barbell plates, hack-squat sled or Smith-machine load, conventional deadlifts, doubled unilateral values, bodyweight-only or non-elevated split squats, partial reps, bounced reps, assisted reps, or results with inconsistent stance, depth, or tested side.
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
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 hack squat set and one recent Bulgarian split squat set
Enter total barbell weight for the behind-the-legs hack 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 sets and the weaker side when unilateral performance differs.
Related Tools
- Barbell Hack Squat — View the individual Barbell Hack 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 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 Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.