Bulgarian Split Squat vs Belt Squat Split Squat Strength Standards
Compare your Bulgarian split squat and belt squat split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Bulgarian Split Squat, enter total external load, combining both handheld implements when applicable. For Belt Squat Split Squat, enter the selected or loaded resistance attached through the belt. Use a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout; use a strict belt squat split squat using the same resistance, setup, range, and execution on both legs and total valid reps across both legs combined. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Belt Squat Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and belt squat 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 Bulgarian split squat and belt squat 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 Bulgarian Split Squat / Belt Squat 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 Bulgarian Split Squat vs Belt Squat Split Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Belt Squat 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 | 56 / 77 lb 25.4 / 34.9 kg | 84 / 112 lb 38.1 / 50.8 kg | 119 / 154 lb 54 / 69.9 kg | 160 / 196 lb 72.6 / 88.9 kg |
| 130 lb 59 kg | 59 / 82 lb 26.8 / 37.2 kg | 89 / 118 lb 40.4 / 53.5 kg | 126 / 162 lb 57.2 / 73.5 kg | 169 / 207 lb 76.7 / 93.9 kg |
| 140 lb 63.5 kg | 62 / 86 lb 28.1 / 39 kg | 93 / 124 lb 42.2 / 56.2 kg | 132 / 171 lb 59.9 / 77.6 kg | 178 / 217 lb 80.7 / 98.4 kg |
| 150 lb 68 kg | 65 / 90 lb 29.5 / 40.8 kg | 97 / 130 lb 44 / 59 kg | 138 / 179 lb 62.6 / 81.2 kg | 186 / 227 lb 84.4 / 103 kg |
| 160 lb 72.6 kg | 68 / 94 lb 30.8 / 42.6 kg | 102 / 136 lb 46.3 / 61.7 kg | 144 / 186 lb 65.3 / 84.4 kg | 194 / 237 lb 88 / 107.5 kg |
| 170 lb 77.1 kg | 71 / 97 lb 32.2 / 44 kg | 106 / 141 lb 48.1 / 64 kg | 150 / 194 lb 68 / 88 kg | 202 / 247 lb 91.6 / 112 kg |
| 180 lb 81.6 kg | 73 / 101 lb 33.1 / 45.8 kg | 110 / 147 lb 49.9 / 66.7 kg | 156 / 202 lb 70.8 / 91.6 kg | 210 / 257 lb 95.3 / 116.6 kg |
| 190 lb 86.2 kg | 76 / 105 lb 34.5 / 47.6 kg | 114 / 152 lb 51.7 / 68.9 kg | 162 / 209 lb 73.5 / 94.8 kg | 218 / 266 lb 98.9 / 120.7 kg |
| 200 lb 90.7 kg | 79 / 109 lb 35.8 / 49.4 kg | 118 / 157 lb 53.5 / 71.2 kg | 168 / 216 lb 76.2 / 98 kg | 226 / 275 lb 102.5 / 124.7 kg |
| 210 lb 95.3 kg | 81 / 112 lb 36.7 / 50.8 kg | 122 / 162 lb 55.3 / 73.5 kg | 173 / 223 lb 78.5 / 101.2 kg | 233 / 284 lb 105.7 / 128.8 kg |
| 220 lb 99.8 kg | 84 / 116 lb 38.1 / 52.6 kg | 126 / 168 lb 57.2 / 76.2 kg | 179 / 230 lb 81.2 / 104.3 kg | 240 / 293 lb 108.9 / 132.9 kg |
| 230 lb 104.3 kg | 86 / 119 lb 39 / 54 kg | 129 / 173 lb 58.5 / 78.5 kg | 184 / 237 lb 83.5 / 107.5 kg | 248 / 302 lb 112.5 / 137 kg |
| 240 lb 108.9 kg | 89 / 123 lb 40.4 / 55.8 kg | 133 / 178 lb 60.3 / 80.7 kg | 189 / 244 lb 85.7 / 110.7 kg | 255 / 311 lb 115.7 / 141.1 kg |
| 250 lb 113.4 kg | 91 / 126 lb 41.3 / 57.2 kg | 137 / 183 lb 62.1 / 83 kg | 195 / 251 lb 88.5 / 113.9 kg | 262 / 319 lb 118.8 / 144.7 kg |
| 260 lb 117.9 kg | 94 / 129 lb 42.6 / 58.5 kg | 141 / 187 lb 64 / 84.8 kg | 200 / 258 lb 90.7 / 117 kg | 269 / 328 lb 122 / 148.8 kg |
| 270 lb 122.5 kg | 96 / 133 lb 43.5 / 60.3 kg | 144 / 192 lb 65.3 / 87.1 kg | 205 / 264 lb 93 / 119.7 kg | 276 / 336 lb 125.2 / 152.4 kg |
| 280 lb 127 kg | 98 / 136 lb 44.5 / 61.7 kg | 148 / 197 lb 67.1 / 89.4 kg | 210 / 271 lb 95.3 / 122.9 kg | 282 / 344 lb 127.9 / 156 kg |
| 290 lb 131.5 kg | 101 / 139 lb 45.8 / 63 kg | 151 / 201 lb 68.5 / 91.2 kg | 215 / 277 lb 97.5 / 125.6 kg | 289 / 353 lb 131.1 / 160.1 kg |
| 300 lb 136.1 kg | 103 / 142 lb 46.7 / 64.4 kg | 155 / 206 lb 70.3 / 93.4 kg | 220 / 283 lb 99.8 / 128.4 kg | 296 / 361 lb 134.3 / 163.7 kg |
Women’s Bulgarian Split Squat vs Belt Squat Split Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Belt Squat 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 | 34 / 46 lb 15.4 / 20.9 kg | 52 / 69 lb 23.6 / 31.3 kg | 75 / 98 lb 34 / 44.5 kg | 103 / 126 lb 46.7 / 57.2 kg |
| 110 lb 49.9 kg | 37 / 49 lb 16.8 / 22.2 kg | 55 / 73 lb 24.9 / 33.1 kg | 80 / 104 lb 36.3 / 47.2 kg | 110 / 134 lb 49.9 / 60.8 kg |
| 120 lb 54.4 kg | 39 / 52 lb 17.7 / 23.6 kg | 59 / 78 lb 26.8 / 35.4 kg | 84 / 110 lb 38.1 / 49.9 kg | 116 / 142 lb 52.6 / 64.4 kg |
| 130 lb 59 kg | 41 / 55 lb 18.6 / 24.9 kg | 62 / 82 lb 28.1 / 37.2 kg | 89 / 116 lb 40.4 / 52.6 kg | 123 / 150 lb 55.8 / 68 kg |
| 140 lb 63.5 kg | 43 / 57 lb 19.5 / 25.9 kg | 65 / 86 lb 29.5 / 39 kg | 94 / 122 lb 42.6 / 55.3 kg | 129 / 158 lb 58.5 / 71.7 kg |
| 150 lb 68 kg | 45 / 60 lb 20.4 / 27.2 kg | 68 / 90 lb 30.8 / 40.8 kg | 98 / 128 lb 44.5 / 58.1 kg | 135 / 165 lb 61.2 / 74.8 kg |
| 160 lb 72.6 kg | 47 / 63 lb 21.3 / 28.6 kg | 71 / 94 lb 32.2 / 42.6 kg | 102 / 134 lb 46.3 / 60.8 kg | 141 / 172 lb 64 / 78 kg |
| 170 lb 77.1 kg | 49 / 65 lb 22.2 / 29.5 kg | 74 / 98 lb 33.6 / 44.5 kg | 107 / 139 lb 48.5 / 63 kg | 147 / 179 lb 66.7 / 81.2 kg |
| 180 lb 81.6 kg | 51 / 68 lb 23.1 / 30.8 kg | 77 / 102 lb 34.9 / 46.3 kg | 111 / 145 lb 50.3 / 65.8 kg | 152 / 186 lb 68.9 / 84.4 kg |
| 190 lb 86.2 kg | 53 / 70 lb 24 / 31.8 kg | 80 / 105 lb 36.3 / 47.6 kg | 115 / 150 lb 52.2 / 68 kg | 158 / 193 lb 71.7 / 87.5 kg |
| 200 lb 90.7 kg | 55 / 73 lb 24.9 / 33.1 kg | 82 / 109 lb 37.2 / 49.4 kg | 119 / 155 lb 54 / 70.3 kg | 164 / 200 lb 74.4 / 90.7 kg |
| 210 lb 95.3 kg | 56 / 75 lb 25.4 / 34 kg | 85 / 113 lb 38.6 / 51.3 kg | 123 / 160 lb 55.8 / 72.6 kg | 169 / 206 lb 76.7 / 93.4 kg |
| 220 lb 99.8 kg | 58 / 77 lb 26.3 / 34.9 kg | 88 / 116 lb 39.9 / 52.6 kg | 127 / 165 lb 57.6 / 74.8 kg | 174 / 213 lb 78.9 / 96.6 kg |
| 230 lb 104.3 kg | 60 / 80 lb 27.2 / 36.3 kg | 90 / 120 lb 40.8 / 54.4 kg | 130 / 170 lb 59 / 77.1 kg | 180 / 219 lb 81.6 / 99.3 kg |
| 240 lb 108.9 kg | 62 / 82 lb 28.1 / 37.2 kg | 93 / 123 lb 42.2 / 55.8 kg | 134 / 175 lb 60.8 / 79.4 kg | 185 / 226 lb 83.9 / 102.5 kg |
How Your Bulgarian Split Squat vs Belt Squat 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 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 belt squat split squat strength level
The standards use the sex-specific strength levels from the individual Belt Squat 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 move more belt-squat resistance 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 belt squat split squat | Adjust belt squat split squat targets to exact bodyweight with the two-thirds rule while preserving the belt-load and total-reps conventions. |
| 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 Belt Squat 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 belt squat split squat 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.
16.3 → 29.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the belt squat split squat standard minus the Bulgarian split squat standard. A plus sign means the belt squat split squat standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +36 lb +16.3 kg |
| 130 lb 59 kg | +23 lb +10.4 kg | +29 lb +13.1 kg | +36 lb +16.3 kg | +38 lb +17.2 kg |
| 140 lb 63.5 kg | +24 lb +10.9 kg | +31 lb +14 kg | +39 lb +17.7 kg | +39 lb +17.7 kg |
| 150 lb 68 kg | +25 lb +11.3 kg | +33 lb +15 kg | +41 lb +18.6 kg | +41 lb +18.6 kg |
| 160 lb 72.6 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +42 lb +19.1 kg | +43 lb +19.5 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +35 lb +15.9 kg | +44 lb +20 kg | +45 lb +20.4 kg |
| 180 lb 81.6 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +46 lb +20.8 kg | +47 lb +21.3 kg |
| 190 lb 86.2 kg | +29 lb +13.1 kg | +38 lb +17.2 kg | +47 lb +21.3 kg | +48 lb +21.8 kg |
| 200 lb 90.7 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | +31 lb +14.1 kg | +40 lb +18.2 kg | +50 lb +22.7 kg | +51 lb +23.1 kg |
| 220 lb 99.8 kg | +32 lb +14.5 kg | +42 lb +19 kg | +51 lb +23.1 kg | +53 lb +24 kg |
| 230 lb 104.3 kg | +33 lb +15 kg | +44 lb +20 kg | +53 lb +24 kg | +54 lb +24.5 kg |
| 240 lb 108.9 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +55 lb +25 kg | +56 lb +25.4 kg |
| 250 lb 113.4 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +56 lb +25.4 kg | +57 lb +25.9 kg |
| 260 lb 117.9 kg | +35 lb +15.9 kg | +46 lb +20.8 kg | +58 lb +26.3 kg | +59 lb +26.8 kg |
| 270 lb 122.5 kg | +37 lb +16.8 kg | +48 lb +21.8 kg | +59 lb +26.7 kg | +60 lb +27.2 kg |
| 280 lb 127 kg | +38 lb +17.2 kg | +49 lb +22.3 kg | +61 lb +27.6 kg | +62 lb +28.1 kg |
| 290 lb 131.5 kg | +38 lb +17.2 kg | +50 lb +22.7 kg | +62 lb +28.1 kg | +64 lb +29 kg |
| 300 lb 136.1 kg | +39 lb +17.7 kg | +51 lb +23.1 kg | +63 lb +28.6 kg | +65 lb +29.4 kg |
How Women’s Bulgarian Split Squat and Belt Squat 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.
10.5 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the belt squat split squat standard minus the Bulgarian split squat standard. A plus sign means the belt squat split squat standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +23 lb +10.5 kg | +23 lb +10.5 kg |
| 110 lb 49.9 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +24 lb +10.9 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +26 lb +11.8 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +27 lb +12.2 kg |
| 140 lb 63.5 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +29 lb +13.2 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +22 lb +10 kg | +30 lb +13.6 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +32 lb +14.5 kg | +31 lb +14 kg |
| 170 lb 77.1 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +32 lb +14.5 kg |
| 180 lb 81.6 kg | +17 lb +7.7 kg | +25 lb +11.4 kg | +34 lb +15.5 kg | +34 lb +15.5 kg |
| 190 lb 86.2 kg | +17 lb +7.8 kg | +25 lb +11.3 kg | +35 lb +15.8 kg | +35 lb +15.8 kg |
| 200 lb 90.7 kg | +18 lb +8.2 kg | +27 lb +12.2 kg | +36 lb +16.3 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +37 lb +16.7 kg |
| 220 lb 99.8 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +38 lb +17.2 kg | +39 lb +17.7 kg |
| 230 lb 104.3 kg | +20 lb +9.1 kg | +30 lb +13.6 kg | +40 lb +18.1 kg | +39 lb +17.7 kg |
| 240 lb 108.9 kg | +20 lb +9.1 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +41 lb +18.6 kg |
Bulgarian Split Squat and Belt Squat Split Squat Exercises Used by This Calculator
This calculator uses a loaded Bulgarian split squat assessed per leg and a strict belt squat split squat. Use a strict rear-foot-elevated Bulgarian split squat and a strict belt squat split squat under each tool’s stance, depth, load, assistance, and repetition rules. Do not substitute standard split squats, lunges, bilateral belt squats, machine variations, rail-assisted reps, partial reps, or easier-side compensation.
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.
Enter the belt-squat resistance and total reps across both legs
Use the same belt-squat station, resistance, stance, range, and strict execution on each leg. Enter the selected or loaded resistance attached through the belt and total valid reps across both legs combined. Do not include bodyweight or substitute a bilateral belt squat, lunge, Bulgarian split squat, free-weight split squat, rail-assisted rep, machine-stop rebound, or partial rep.
Enter one recent Bulgarian Split Squat set and one recent Belt Squat Split Squat set
For the Bulgarian split squat, enter total external load and a strict per-leg set. For the belt squat split squat, enter the attached belt resistance and total valid reps across both legs combined. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Belt Squat Split Squat — View the individual Belt Squat Split Squat standards and next strength-level target.
- Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bulgarian Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Safety Bar Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.