Smith Machine Lunge vs Bulgarian Split Squat Strength Standards
Compare your Smith machine lunge 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 what to prioritize.
For Smith Machine Lunge, enter the Smith bar plus plates and total valid reps across both legs. For Bulgarian Split Squat, enter total external load and assess the canonical per-leg set. Use controlled Smith machine lunges using one split stance and accepted depth with total reps counted across both legs; use a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Smith Machine Lunge vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Smith machine lunge 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 Smith machine lunge 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 Smith Machine Lunge / 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 Smith Machine Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Smith Machine Lunge; 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 | 63 / 56 lb 28.6 / 25.4 kg | 98 / 84 lb 44.5 / 38.1 kg | 137 / 119 lb 62.1 / 54 kg | 175 / 160 lb 79.4 / 72.6 kg |
| 130 lb 59 kg | 67 / 59 lb 30.4 / 26.8 kg | 103 / 89 lb 46.7 / 40.4 kg | 144 / 126 lb 65.3 / 57.2 kg | 185 / 169 lb 83.9 / 76.7 kg |
| 140 lb 63.5 kg | 70 / 62 lb 31.8 / 28.1 kg | 109 / 93 lb 49.4 / 42.2 kg | 152 / 132 lb 68.9 / 59.9 kg | 194 / 178 lb 88 / 80.7 kg |
| 150 lb 68 kg | 73 / 65 lb 33.1 / 29.5 kg | 114 / 97 lb 51.7 / 44 kg | 159 / 138 lb 72.1 / 62.6 kg | 203 / 186 lb 92.1 / 84.4 kg |
| 160 lb 72.6 kg | 77 / 68 lb 34.9 / 30.8 kg | 119 / 102 lb 54 / 46.3 kg | 166 / 144 lb 75.3 / 65.3 kg | 212 / 194 lb 96.2 / 88 kg |
| 170 lb 77.1 kg | 80 / 71 lb 36.3 / 32.2 kg | 123 / 106 lb 55.8 / 48.1 kg | 173 / 150 lb 78.5 / 68 kg | 221 / 202 lb 100.2 / 91.6 kg |
| 180 lb 81.6 kg | 83 / 73 lb 37.6 / 33.1 kg | 128 / 110 lb 58.1 / 49.9 kg | 179 / 156 lb 81.2 / 70.8 kg | 230 / 210 lb 104.3 / 95.3 kg |
| 190 lb 86.2 kg | 86 / 76 lb 39 / 34.5 kg | 133 / 114 lb 60.3 / 51.7 kg | 186 / 162 lb 84.4 / 73.5 kg | 238 / 218 lb 108 / 98.9 kg |
| 200 lb 90.7 kg | 89 / 79 lb 40.4 / 35.8 kg | 138 / 118 lb 62.6 / 53.5 kg | 192 / 168 lb 87.1 / 76.2 kg | 246 / 226 lb 111.6 / 102.5 kg |
| 210 lb 95.3 kg | 92 / 81 lb 41.7 / 36.7 kg | 142 / 122 lb 64.4 / 55.3 kg | 199 / 173 lb 90.3 / 78.5 kg | 254 / 233 lb 115.2 / 105.7 kg |
| 220 lb 99.8 kg | 95 / 84 lb 43.1 / 38.1 kg | 147 / 126 lb 66.7 / 57.2 kg | 205 / 179 lb 93 / 81.2 kg | 262 / 240 lb 118.8 / 108.9 kg |
| 230 lb 104.3 kg | 98 / 86 lb 44.5 / 39 kg | 151 / 129 lb 68.5 / 58.5 kg | 211 / 184 lb 95.7 / 83.5 kg | 270 / 248 lb 122.5 / 112.5 kg |
| 240 lb 108.9 kg | 100 / 89 lb 45.4 / 40.4 kg | 155 / 133 lb 70.3 / 60.3 kg | 217 / 189 lb 98.4 / 85.7 kg | 278 / 255 lb 126.1 / 115.7 kg |
| 250 lb 113.4 kg | 103 / 91 lb 46.7 / 41.3 kg | 160 / 137 lb 72.6 / 62.1 kg | 223 / 195 lb 101.2 / 88.5 kg | 286 / 262 lb 129.7 / 118.8 kg |
| 260 lb 117.9 kg | 106 / 94 lb 48.1 / 42.6 kg | 164 / 141 lb 74.4 / 64 kg | 229 / 200 lb 103.9 / 90.7 kg | 293 / 269 lb 132.9 / 122 kg |
| 270 lb 122.5 kg | 109 / 96 lb 49.4 / 43.5 kg | 168 / 144 lb 76.2 / 65.3 kg | 235 / 205 lb 106.6 / 93 kg | 301 / 276 lb 136.5 / 125.2 kg |
| 280 lb 127 kg | 111 / 98 lb 50.3 / 44.5 kg | 172 / 148 lb 78 / 67.1 kg | 241 / 210 lb 109.3 / 95.3 kg | 308 / 282 lb 139.7 / 127.9 kg |
| 290 lb 131.5 kg | 114 / 101 lb 51.7 / 45.8 kg | 176 / 151 lb 79.8 / 68.5 kg | 247 / 215 lb 112 / 97.5 kg | 316 / 289 lb 143.3 / 131.1 kg |
| 300 lb 136.1 kg | 117 / 103 lb 53.1 / 46.7 kg | 180 / 155 lb 81.6 / 70.3 kg | 252 / 220 lb 114.3 / 99.8 kg | 323 / 296 lb 146.5 / 134.3 kg |
Women’s Smith Machine Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Smith Machine Lunge; 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 | 37 / 34 lb 16.8 / 15.4 kg | 60 / 52 lb 27.2 / 23.6 kg | 86 / 75 lb 39 / 34 kg | 112 / 103 lb 50.8 / 46.7 kg |
| 110 lb 49.9 kg | 39 / 37 lb 17.7 / 16.8 kg | 63 / 55 lb 28.6 / 24.9 kg | 92 / 80 lb 41.7 / 36.3 kg | 120 / 110 lb 54.4 / 49.9 kg |
| 120 lb 54.4 kg | 41 / 39 lb 18.6 / 17.7 kg | 67 / 59 lb 30.4 / 26.8 kg | 97 / 84 lb 44 / 38.1 kg | 127 / 116 lb 57.6 / 52.6 kg |
| 130 lb 59 kg | 44 / 41 lb 20 / 18.6 kg | 71 / 62 lb 32.2 / 28.1 kg | 103 / 89 lb 46.7 / 40.4 kg | 134 / 123 lb 60.8 / 55.8 kg |
| 140 lb 63.5 kg | 46 / 43 lb 20.9 / 19.5 kg | 74 / 65 lb 33.6 / 29.5 kg | 108 / 94 lb 49 / 42.6 kg | 140 / 129 lb 63.5 / 58.5 kg |
| 150 lb 68 kg | 48 / 45 lb 21.8 / 20.4 kg | 78 / 68 lb 35.4 / 30.8 kg | 113 / 98 lb 51.3 / 44.5 kg | 147 / 135 lb 66.7 / 61.2 kg |
| 160 lb 72.6 kg | 50 / 47 lb 22.7 / 21.3 kg | 81 / 71 lb 36.7 / 32.2 kg | 118 / 102 lb 53.5 / 46.3 kg | 153 / 141 lb 69.4 / 64 kg |
| 170 lb 77.1 kg | 52 / 49 lb 23.6 / 22.2 kg | 85 / 74 lb 38.6 / 33.6 kg | 123 / 107 lb 55.8 / 48.5 kg | 160 / 147 lb 72.6 / 66.7 kg |
| 180 lb 81.6 kg | 54 / 51 lb 24.5 / 23.1 kg | 88 / 77 lb 39.9 / 34.9 kg | 128 / 111 lb 58.1 / 50.3 kg | 166 / 152 lb 75.3 / 68.9 kg |
| 190 lb 86.2 kg | 56 / 53 lb 25.4 / 24 kg | 91 / 80 lb 41.3 / 36.3 kg | 132 / 115 lb 59.9 / 52.2 kg | 172 / 158 lb 78 / 71.7 kg |
| 200 lb 90.7 kg | 58 / 55 lb 26.3 / 24.9 kg | 94 / 82 lb 42.6 / 37.2 kg | 137 / 119 lb 62.1 / 54 kg | 178 / 164 lb 80.7 / 74.4 kg |
| 210 lb 95.3 kg | 60 / 56 lb 27.2 / 25.4 kg | 98 / 85 lb 44.5 / 38.6 kg | 141 / 123 lb 64 / 55.8 kg | 184 / 169 lb 83.5 / 76.7 kg |
| 220 lb 99.8 kg | 62 / 58 lb 28.1 / 26.3 kg | 101 / 88 lb 45.8 / 39.9 kg | 146 / 127 lb 66.2 / 57.6 kg | 190 / 174 lb 86.2 / 78.9 kg |
| 230 lb 104.3 kg | 64 / 60 lb 29 / 27.2 kg | 104 / 90 lb 47.2 / 40.8 kg | 150 / 130 lb 68 / 59 kg | 195 / 180 lb 88.5 / 81.6 kg |
| 240 lb 108.9 kg | 66 / 62 lb 29.9 / 28.1 kg | 107 / 93 lb 48.5 / 42.2 kg | 155 / 134 lb 70.3 / 60.8 kg | 201 / 185 lb 91.2 / 83.9 kg |
How Your Smith Machine Lunge 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 Smith machine lunge strength level
The standards use the sex-specific strength levels from the individual Smith Machine Lunge 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 lunge more Smith load 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 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.
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 Smith machine lunge | Adjust Smith machine lunge targets to exact bodyweight with the two-thirds rule while preserving Smith load and total reps across both legs. |
| 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 Smith Machine Lunge 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 Smith machine lunge 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.
6.8 → 12.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the Smith machine lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the Smith machine lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.2 kg | −14 lb −6.4 kg | −18 lb −8.1 kg | −15 lb −6.8 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −18 lb −8.1 kg | −16 lb −7.2 kg |
| 140 lb 63.5 kg | −8 lb −3.7 kg | −16 lb −7.2 kg | −20 lb −9 kg | −16 lb −7.3 kg |
| 150 lb 68 kg | −8 lb −3.6 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −17 lb −7.7 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −22 lb −10 kg | −18 lb −8.2 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −23 lb −10.5 kg | −19 lb −8.6 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −20 lb −9 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −20 lb −9.1 kg |
| 200 lb 90.7 kg | −10 lb −4.6 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −20 lb −9.1 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −21 lb −9.5 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −22 lb −9.9 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −22 lb −10 kg | −27 lb −12.2 kg | −22 lb −10 kg |
| 240 lb 108.9 kg | −11 lb −5 kg | −22 lb −10 kg | −28 lb −12.7 kg | −23 lb −10.4 kg |
| 250 lb 113.4 kg | −12 lb −5.4 kg | −23 lb −10.5 kg | −28 lb −12.7 kg | −24 lb −10.9 kg |
| 260 lb 117.9 kg | −12 lb −5.5 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −24 lb −10.9 kg |
| 270 lb 122.5 kg | −13 lb −5.9 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −25 lb −11.3 kg |
| 280 lb 127 kg | −13 lb −5.8 kg | −24 lb −10.9 kg | −31 lb −14 kg | −26 lb −11.8 kg |
| 290 lb 131.5 kg | −13 lb −5.9 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −27 lb −12.2 kg |
| 300 lb 136.1 kg | −14 lb −6.4 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −27 lb −12.2 kg |
How Women’s Smith Machine Lunge and Bulgarian Split Squat Standards Differ
What the women’s data shows:
The Smith machine lunge and Bulgarian split squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.1 → 7.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the Smith machine lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the Smith machine lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.4 kg | −8 lb −3.6 kg | −11 lb −5 kg | −9 lb −4.1 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −8 lb −3.7 kg | −12 lb −5.4 kg | −10 lb −4.5 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −11 lb −5 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −11 lb −5 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −12 lb −5.5 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −12 lb −5.4 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −11 lb −5 kg | −16 lb −7.3 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | −3 lb −1.4 kg | −11 lb −5 kg | −17 lb −7.8 kg | −14 lb −6.4 kg |
| 190 lb 86.2 kg | −3 lb −1.4 kg | −11 lb −5 kg | −17 lb −7.7 kg | −14 lb −6.3 kg |
| 200 lb 90.7 kg | −3 lb −1.4 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −14 lb −6.3 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −16 lb −7.3 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −14 lb −6.4 kg | −20 lb −9 kg | −15 lb −6.9 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −16 lb −7.3 kg |
Smith Machine Lunge and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict Smith machine lunge and a loaded Bulgarian split squat assessed per leg. Use strict Smith machine lunges with one repeated stance and controlled rear-foot-elevated Bulgarian split squats under each tool’s load, setup, range, lockout, and counting rules. Do not substitute Smith squats, shortened-range Smith split squats, standard split squats, dumbbell or barbell lunges, leg presses, assisted, bounced, or partial reps.
Use one split stance and count both legs combined
Enter the Smith bar plus plates and total valid reps across both legs. Keep one split stance, descend to accepted depth, drive through the lead leg, and finish tall without bouncing, assistance, shortened range, or substituted movement.
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 Smith Machine Lunge result and one Bulgarian Split Squat set
Enter Smith bar-plus-plates load and total valid reps across both legs for Smith Machine Lunge. Enter total external load and strict per-leg reps for Bulgarian Split Squat. Use whole rep counts from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Smith Machine Lunge — View the individual Smith Machine 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.
- Smith Machine Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.