Reverse Lunge vs Bulgarian Split Squat Strength Standards
Compare your reverse lunge and Bulgarian split squat against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Reverse Lunge uses no external load; enter total strict alternating reps. For Bulgarian Split Squat, enter total external load, combining both handheld implements when applicable. Use one continuous set of strict alternating bodyweight reverse lunges counted left plus right; use a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Reverse 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. Direct-performance standards remain strict repetitions or seconds 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, repetitions, or seconds 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 Reverse 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; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:56 lb25.4 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:84 lb38.1 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Bulgarian Split Squat:119 lb54 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bulgarian Split Squat:160 lb72.6 kg |
| 130 lb 59 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:59 lb26.8 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:89 lb40.4 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Bulgarian Split Squat:126 lb57.2 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bulgarian Split Squat:169 lb76.7 kg |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:62 lb28.1 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:93 lb42.2 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Bulgarian Split Squat:132 lb59.9 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bulgarian Split Squat:178 lb80.7 kg |
| 150 lb 68 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:65 lb29.5 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:97 lb44 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:138 lb62.6 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:186 lb84.4 kg |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:68 lb30.8 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:102 lb46.3 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:144 lb65.3 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:194 lb88 kg |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:71 lb32.2 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:106 lb48.1 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:150 lb68 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:202 lb91.6 kg |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:73 lb33.1 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:110 lb49.9 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:156 lb70.8 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:210 lb95.3 kg |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:76 lb34.5 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:114 lb51.7 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:162 lb73.5 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Bulgarian Split Squat:218 lb98.9 kg |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:79 lb35.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:118 lb53.5 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:168 lb76.2 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:226 lb102.5 kg |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:81 lb36.7 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:122 lb55.3 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:173 lb78.5 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:233 lb105.7 kg |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:84 lb38.1 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:126 lb57.2 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:179 lb81.2 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:240 lb108.9 kg |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:86 lb39 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:129 lb58.5 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:184 lb83.5 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:248 lb112.5 kg |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:89 lb40.4 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:133 lb60.3 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:189 lb85.7 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:255 lb115.7 kg |
| 250 lb 113.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:91 lb41.3 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:137 lb62.1 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:195 lb88.5 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:262 lb118.8 kg |
| 260 lb 117.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:94 lb42.6 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:141 lb64 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:200 lb90.7 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:269 lb122 kg |
| 270 lb 122.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:96 lb43.5 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:144 lb65.3 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:205 lb93 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:276 lb125.2 kg |
| 280 lb 127 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:98 lb44.5 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:148 lb67.1 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:210 lb95.3 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:282 lb127.9 kg |
| 290 lb 131.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:101 lb45.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:151 lb68.5 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:215 lb97.5 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:289 lb131.1 kg |
| 300 lb 136.1 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:103 lb46.7 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:155 lb70.3 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bulgarian Split Squat:220 lb99.8 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Bulgarian Split Squat:296 lb134.3 kg |
Women’s Reverse 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; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:34 lb15.4 kg | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Bulgarian Split Squat:52 lb23.6 kg | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:75 lb34 kg | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bulgarian Split Squat:103 lb46.7 kg |
| 110 lb 49.9 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:37 lb16.8 kg | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Bulgarian Split Squat:55 lb24.9 kg | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Bulgarian Split Squat:80 lb36.3 kg | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bulgarian Split Squat:110 lb49.9 kg |
| 120 lb 54.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:39 lb17.7 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:59 lb26.8 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Bulgarian Split Squat:84 lb38.1 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Bulgarian Split Squat:116 lb52.6 kg |
| 130 lb 59 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:41 lb18.6 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:62 lb28.1 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Bulgarian Split Squat:89 lb40.4 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Bulgarian Split Squat:123 lb55.8 kg |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:43 lb19.5 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:65 lb29.5 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Bulgarian Split Squat:94 lb42.6 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Bulgarian Split Squat:129 lb58.5 kg |
| 150 lb 68 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:45 lb20.4 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:68 lb30.8 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Bulgarian Split Squat:98 lb44.5 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Bulgarian Split Squat:135 lb61.2 kg |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:47 lb21.3 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:71 lb32.2 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:102 lb46.3 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:141 lb64 kg |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:49 lb22.2 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:74 lb33.6 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:107 lb48.5 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:147 lb66.7 kg |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:51 lb23.1 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:77 lb34.9 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:111 lb50.3 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:152 lb68.9 kg |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:53 lb24 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:80 lb36.3 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:115 lb52.2 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:158 lb71.7 kg |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:55 lb24.9 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:82 lb37.2 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:119 lb54 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:164 lb74.4 kg |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:56 lb25.4 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:85 lb38.6 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:123 lb55.8 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:169 lb76.7 kg |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:58 lb26.3 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:88 lb39.9 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:127 lb57.6 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:174 lb78.9 kg |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:60 lb27.2 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:90 lb40.8 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:130 lb59 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:180 lb81.6 kg |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:62 lb28.1 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:93 lb42.2 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:134 lb60.8 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Bulgarian Split Squat:185 lb83.9 kg |
How Your Reverse 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 Reverse Lunge result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous bodyweight set counted as total alternating reps across both legs 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 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 reverse lunge | Rate one continuous bodyweight set by total alternating repetitions without converting reps into weight. Measurement: Total strict alternating 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 Reverse Lunge and Bulgarian Split Squat Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Reverse Lunge and Bulgarian Split Squat Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Reverse Lunge and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict bodyweight reverse lunge and a loaded Bulgarian split squat assessed per leg. Use one continuous strict alternating bodyweight reverse lunge set and a strict rear-foot-elevated loaded Bulgarian split squat test. Do not convert reps to weight or substitute weighted reverse lunges, walking or forward lunges, standard split squats, assisted reps, partial reps, or mismatched sides.
Count total alternating reps across both legs
Start standing, step backward to strict depth, return to full standing control, and alternate sides. Enter the total left-plus-right rep count from one continuous bodyweight set. Do not count weighted, walking, forward, assisted, same-side, partial, bounced, or balance-reset reps.
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 one Reverse Lunge rep test and one Bulgarian Split Squat set
For Reverse Lunge, enter total strict alternating bodyweight reps with no external load. For Bulgarian Split Squat, enter total external load and strict reps under its per-leg standard. Select the applicable cohort inputs; use whole repetitions.
Related Tools
- Reverse Lunge Strength Standards — View the individual Reverse 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.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.