Single Leg Romanian Deadlift vs Bulgarian Split Squat Strength Standards
Compare your single leg romanian deadlift and Bulgarian split squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable single leg romanian deadlift test using the canonical setup, range, and finish rules and 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. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Leg Romanian Deadlift vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg romanian deadlift 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 single leg romanian deadlift 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 Single Leg Romanian Deadlift / 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 Single Leg Romanian Deadlift vs Bulgarian Split Squat Standards
How to read the table: The first number is Single Leg Romanian Deadlift; 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 | 56 / 56 lb 25.4 / 25.4 kg | 77 / 84 lb 34.9 / 38.1 kg | 105 / 119 lb 47.6 / 54 kg | 133 / 160 lb 60.3 / 72.6 kg |
| 130 lb 59 kg | 59 / 59 lb 26.8 / 26.8 kg | 82 / 89 lb 37.2 / 40.4 kg | 111 / 126 lb 50.3 / 57.2 kg | 141 / 169 lb 64 / 76.7 kg |
| 140 lb 63.5 kg | 62 / 62 lb 28.1 / 28.1 kg | 86 / 93 lb 39 / 42.2 kg | 117 / 132 lb 53.1 / 59.9 kg | 148 / 178 lb 67.1 / 80.7 kg |
| 150 lb 68 kg | 65 / 65 lb 29.5 / 29.5 kg | 90 / 97 lb 40.8 / 44 kg | 122 / 138 lb 55.3 / 62.6 kg | 155 / 186 lb 70.3 / 84.4 kg |
| 160 lb 72.6 kg | 68 / 68 lb 30.8 / 30.8 kg | 94 / 102 lb 42.6 / 46.3 kg | 128 / 144 lb 58.1 / 65.3 kg | 161 / 194 lb 73 / 88 kg |
| 170 lb 77.1 kg | 71 / 71 lb 32.2 / 32.2 kg | 97 / 106 lb 44 / 48.1 kg | 133 / 150 lb 60.3 / 68 kg | 168 / 202 lb 76.2 / 91.6 kg |
| 180 lb 81.6 kg | 73 / 73 lb 33.1 / 33.1 kg | 101 / 110 lb 45.8 / 49.9 kg | 138 / 156 lb 62.6 / 70.8 kg | 175 / 210 lb 79.4 / 95.3 kg |
| 190 lb 86.2 kg | 76 / 76 lb 34.5 / 34.5 kg | 105 / 114 lb 47.6 / 51.7 kg | 143 / 162 lb 64.9 / 73.5 kg | 181 / 218 lb 82.1 / 98.9 kg |
| 200 lb 90.7 kg | 79 / 79 lb 35.8 / 35.8 kg | 109 / 118 lb 49.4 / 53.5 kg | 148 / 168 lb 67.1 / 76.2 kg | 187 / 226 lb 84.8 / 102.5 kg |
| 210 lb 95.3 kg | 81 / 81 lb 36.7 / 36.7 kg | 112 / 122 lb 50.8 / 55.3 kg | 153 / 173 lb 69.4 / 78.5 kg | 193 / 233 lb 87.5 / 105.7 kg |
| 220 lb 99.8 kg | 84 / 84 lb 38.1 / 38.1 kg | 116 / 126 lb 52.6 / 57.2 kg | 158 / 179 lb 71.7 / 81.2 kg | 200 / 240 lb 90.7 / 108.9 kg |
| 230 lb 104.3 kg | 86 / 86 lb 39 / 39 kg | 119 / 129 lb 54 / 58.5 kg | 162 / 184 lb 73.5 / 83.5 kg | 206 / 248 lb 93.4 / 112.5 kg |
| 240 lb 108.9 kg | 89 / 89 lb 40.4 / 40.4 kg | 123 / 133 lb 55.8 / 60.3 kg | 167 / 189 lb 75.7 / 85.7 kg | 212 / 255 lb 96.2 / 115.7 kg |
| 250 lb 113.4 kg | 91 / 91 lb 41.3 / 41.3 kg | 126 / 137 lb 57.2 / 62.1 kg | 172 / 195 lb 78 / 88.5 kg | 217 / 262 lb 98.4 / 118.8 kg |
| 260 lb 117.9 kg | 94 / 94 lb 42.6 / 42.6 kg | 129 / 141 lb 58.5 / 64 kg | 176 / 200 lb 79.8 / 90.7 kg | 223 / 269 lb 101.2 / 122 kg |
| 270 lb 122.5 kg | 96 / 96 lb 43.5 / 43.5 kg | 133 / 144 lb 60.3 / 65.3 kg | 181 / 205 lb 82.1 / 93 kg | 229 / 276 lb 103.9 / 125.2 kg |
| 280 lb 127 kg | 98 / 98 lb 44.5 / 44.5 kg | 136 / 148 lb 61.7 / 67.1 kg | 185 / 210 lb 83.9 / 95.3 kg | 234 / 282 lb 106.1 / 127.9 kg |
| 290 lb 131.5 kg | 101 / 101 lb 45.8 / 45.8 kg | 139 / 151 lb 63 / 68.5 kg | 190 / 215 lb 86.2 / 97.5 kg | 240 / 289 lb 108.9 / 131.1 kg |
| 300 lb 136.1 kg | 103 / 103 lb 46.7 / 46.7 kg | 142 / 155 lb 64.4 / 70.3 kg | 194 / 220 lb 88 / 99.8 kg | 245 / 296 lb 111.1 / 134.3 kg |
Women’s Single Leg Romanian Deadlift vs Bulgarian Split Squat Standards
How to read the table: The first number is Single Leg Romanian Deadlift; 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 | 34 / 34 lb 15.4 / 15.4 kg | 46 / 52 lb 20.9 / 23.6 kg | 63 / 75 lb 28.6 / 34 kg | 80 / 103 lb 36.3 / 46.7 kg |
| 110 lb 49.9 kg | 37 / 37 lb 16.8 / 16.8 kg | 49 / 55 lb 22.2 / 24.9 kg | 67 / 80 lb 30.4 / 36.3 kg | 85 / 110 lb 38.6 / 49.9 kg |
| 120 lb 54.4 kg | 39 / 39 lb 17.7 / 17.7 kg | 52 / 59 lb 23.6 / 26.8 kg | 72 / 84 lb 32.7 / 38.1 kg | 90 / 116 lb 40.8 / 52.6 kg |
| 130 lb 59 kg | 41 / 41 lb 18.6 / 18.6 kg | 55 / 62 lb 24.9 / 28.1 kg | 75 / 89 lb 34 / 40.4 kg | 95 / 123 lb 43.1 / 55.8 kg |
| 140 lb 63.5 kg | 43 / 43 lb 19.5 / 19.5 kg | 57 / 65 lb 25.9 / 29.5 kg | 79 / 94 lb 35.8 / 42.6 kg | 100 / 129 lb 45.4 / 58.5 kg |
| 150 lb 68 kg | 45 / 45 lb 20.4 / 20.4 kg | 60 / 68 lb 27.2 / 30.8 kg | 83 / 98 lb 37.6 / 44.5 kg | 105 / 135 lb 47.6 / 61.2 kg |
| 160 lb 72.6 kg | 47 / 47 lb 21.3 / 21.3 kg | 63 / 71 lb 28.6 / 32.2 kg | 87 / 102 lb 39.5 / 46.3 kg | 110 / 141 lb 49.9 / 64 kg |
| 170 lb 77.1 kg | 49 / 49 lb 22.2 / 22.2 kg | 65 / 74 lb 29.5 / 33.6 kg | 90 / 107 lb 40.8 / 48.5 kg | 114 / 147 lb 51.7 / 66.7 kg |
| 180 lb 81.6 kg | 51 / 51 lb 23.1 / 23.1 kg | 68 / 77 lb 30.8 / 34.9 kg | 94 / 111 lb 42.6 / 50.3 kg | 119 / 152 lb 54 / 68.9 kg |
| 190 lb 86.2 kg | 53 / 53 lb 24 / 24 kg | 70 / 80 lb 31.8 / 36.3 kg | 97 / 115 lb 44 / 52.2 kg | 123 / 158 lb 55.8 / 71.7 kg |
| 200 lb 90.7 kg | 55 / 55 lb 24.9 / 24.9 kg | 73 / 82 lb 33.1 / 37.2 kg | 101 / 119 lb 45.8 / 54 kg | 127 / 164 lb 57.6 / 74.4 kg |
| 210 lb 95.3 kg | 56 / 56 lb 25.4 / 25.4 kg | 75 / 85 lb 34 / 38.6 kg | 104 / 123 lb 47.2 / 55.8 kg | 131 / 169 lb 59.4 / 76.7 kg |
| 220 lb 99.8 kg | 58 / 58 lb 26.3 / 26.3 kg | 77 / 88 lb 34.9 / 39.9 kg | 107 / 127 lb 48.5 / 57.6 kg | 136 / 174 lb 61.7 / 78.9 kg |
| 230 lb 104.3 kg | 60 / 60 lb 27.2 / 27.2 kg | 80 / 90 lb 36.3 / 40.8 kg | 110 / 130 lb 49.9 / 59 kg | 140 / 180 lb 63.5 / 81.6 kg |
| 240 lb 108.9 kg | 62 / 62 lb 28.1 / 28.1 kg | 82 / 93 lb 37.2 / 42.2 kg | 114 / 134 lb 51.7 / 60.8 kg | 144 / 185 lb 65.3 / 83.9 kg |
How Your Single Leg Romanian Deadlift 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 single leg romanian deadlift strength level
The standards use the sex-specific targets from the individual Single Leg Romanian Deadlift 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 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 single leg romanian deadlift | Adjust single leg romanian deadlift 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 Single Leg Romanian Deadlift 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 single leg romanian deadlift 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 single leg romanian deadlift and Bulgarian split squat standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
12.3 → 23.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the single leg romanian deadlift standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | +7 lb +3.2 kg | +14 lb +6.4 kg | +27 lb +12.3 kg |
| 130 lb 59 kg | 0 lb 0 kg | +7 lb +3.2 kg | +15 lb +6.9 kg | +28 lb +12.7 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +7 lb +3.2 kg | +15 lb +6.8 kg | +30 lb +13.6 kg |
| 150 lb 68 kg | 0 lb 0 kg | +7 lb +3.2 kg | +16 lb +7.3 kg | +31 lb +14.1 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +8 lb +3.7 kg | +16 lb +7.2 kg | +33 lb +15 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +9 lb +4.1 kg | +17 lb +7.7 kg | +34 lb +15.4 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +9 lb +4.1 kg | +18 lb +8.2 kg | +35 lb +15.9 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +9 lb +4.1 kg | +19 lb +8.6 kg | +37 lb +16.8 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +9 lb +4.1 kg | +20 lb +9.1 kg | +39 lb +17.7 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +10 lb +4.5 kg | +20 lb +9.1 kg | +40 lb +18.2 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +10 lb +4.6 kg | +21 lb +9.5 kg | +40 lb +18.2 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +10 lb +4.5 kg | +22 lb +10 kg | +42 lb +19.1 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +10 lb +4.5 kg | +22 lb +10 kg | +43 lb +19.5 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | +11 lb +4.9 kg | +23 lb +10.5 kg | +45 lb +20.4 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | +12 lb +5.5 kg | +24 lb +10.9 kg | +46 lb +20.8 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | +11 lb +5 kg | +24 lb +10.9 kg | +47 lb +21.3 kg |
| 280 lb 127 kg | 0 lb 0 kg | +12 lb +5.4 kg | +25 lb +11.4 kg | +48 lb +21.8 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | +12 lb +5.5 kg | +25 lb +11.3 kg | +49 lb +22.2 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | +13 lb +5.9 kg | +26 lb +11.8 kg | +51 lb +23.2 kg |
How Women’s Single Leg Romanian Deadlift and Bulgarian Split Squat Standards Differ
What the women’s data shows:
The single leg romanian deadlift 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, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the single leg romanian deadlift standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | +6 lb +2.7 kg | +12 lb +5.4 kg | +23 lb +10.4 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | +6 lb +2.7 kg | +13 lb +5.9 kg | +25 lb +11.3 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | 0 lb 0 kg | +7 lb +3.2 kg | +14 lb +6.4 kg | +28 lb +12.7 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | 0 lb 0 kg | +8 lb +3.6 kg | +15 lb +6.9 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +31 lb +14.1 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +9 lb +4.1 kg | +17 lb +7.7 kg | +33 lb +15 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +9 lb +4.1 kg | +17 lb +7.7 kg | +33 lb +14.9 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +10 lb +4.5 kg | +18 lb +8.2 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +9 lb +4.1 kg | +18 lb +8.2 kg | +37 lb +16.8 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +10 lb +4.6 kg | +19 lb +8.6 kg | +38 lb +17.3 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +11 lb +5 kg | +20 lb +9.1 kg | +38 lb +17.2 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +10 lb +4.5 kg | +20 lb +9.1 kg | +40 lb +18.1 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +11 lb +5 kg | +20 lb +9.1 kg | +41 lb +18.6 kg |
Single Leg Romanian Deadlift and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict single leg romanian deadlift and a rear-foot-elevated Bulgarian split squat. Use strict canonical Single Leg Romanian Deadlift and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Single Leg Romanian Deadlift
Follow the individual Single Leg Romanian Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Single Leg Romanian Deadlift result and one recent Bulgarian Split Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift 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 Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — 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.