Dumbbell Sumo Squat vs Bulgarian Split Squat Strength Standards
Compare your dumbbell sumo squat 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.
Use each exercise's canonical input: External load for Dumbbell Sumo Squat and Combined total external load for Bulgarian Split Squat. Use a strict, repeatable dumbbell sumo squat 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.
Dumbbell Sumo Squat vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell sumo 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 dumbbell sumo 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 Dumbbell Sumo 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 Dumbbell Sumo Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Sumo 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 | 84 / 56 lb 38.1 / 25.4 kg | 120 / 84 lb 54.4 / 38.1 kg | 162 / 119 lb 73.5 / 54 kg | 204 / 160 lb 92.5 / 72.6 kg |
| 130 lb 59 kg | 89 / 59 lb 40.4 / 26.8 kg | 127 / 89 lb 57.6 / 40.4 kg | 171 / 126 lb 77.6 / 57.2 kg | 215 / 169 lb 97.5 / 76.7 kg |
| 140 lb 63.5 kg | 93 / 62 lb 42.2 / 28.1 kg | 133 / 93 lb 60.3 / 42.2 kg | 179 / 132 lb 81.2 / 59.9 kg | 226 / 178 lb 102.5 / 80.7 kg |
| 150 lb 68 kg | 97 / 65 lb 44 / 29.5 kg | 139 / 97 lb 63 / 44 kg | 188 / 138 lb 85.3 / 62.6 kg | 237 / 186 lb 107.5 / 84.4 kg |
| 160 lb 72.6 kg | 102 / 68 lb 46.3 / 30.8 kg | 145 / 102 lb 65.8 / 46.3 kg | 196 / 144 lb 88.9 / 65.3 kg | 247 / 194 lb 112 / 88 kg |
| 170 lb 77.1 kg | 106 / 71 lb 48.1 / 32.2 kg | 151 / 106 lb 68.5 / 48.1 kg | 204 / 150 lb 92.5 / 68 kg | 257 / 202 lb 116.6 / 91.6 kg |
| 180 lb 81.6 kg | 110 / 73 lb 49.9 / 33.1 kg | 157 / 110 lb 71.2 / 49.9 kg | 212 / 156 lb 96.2 / 70.8 kg | 267 / 210 lb 121.1 / 95.3 kg |
| 190 lb 86.2 kg | 114 / 76 lb 51.7 / 34.5 kg | 163 / 114 lb 73.9 / 51.7 kg | 220 / 162 lb 99.8 / 73.5 kg | 277 / 218 lb 125.6 / 98.9 kg |
| 200 lb 90.7 kg | 118 / 79 lb 53.5 / 35.8 kg | 169 / 118 lb 76.7 / 53.5 kg | 228 / 168 lb 103.4 / 76.2 kg | 287 / 226 lb 130.2 / 102.5 kg |
| 210 lb 95.3 kg | 122 / 81 lb 55.3 / 36.7 kg | 174 / 122 lb 78.9 / 55.3 kg | 235 / 173 lb 106.6 / 78.5 kg | 296 / 233 lb 134.3 / 105.7 kg |
| 220 lb 99.8 kg | 126 / 84 lb 57.2 / 38.1 kg | 180 / 126 lb 81.6 / 57.2 kg | 243 / 179 lb 110.2 / 81.2 kg | 305 / 240 lb 138.3 / 108.9 kg |
| 230 lb 104.3 kg | 129 / 86 lb 58.5 / 39 kg | 185 / 129 lb 83.9 / 58.5 kg | 250 / 184 lb 113.4 / 83.5 kg | 315 / 248 lb 142.9 / 112.5 kg |
| 240 lb 108.9 kg | 133 / 89 lb 60.3 / 40.4 kg | 190 / 133 lb 86.2 / 60.3 kg | 257 / 189 lb 116.6 / 85.7 kg | 324 / 255 lb 147 / 115.7 kg |
| 250 lb 113.4 kg | 137 / 91 lb 62.1 / 41.3 kg | 196 / 137 lb 88.9 / 62.1 kg | 264 / 195 lb 119.7 / 88.5 kg | 333 / 262 lb 151 / 118.8 kg |
| 260 lb 117.9 kg | 141 / 94 lb 64 / 42.6 kg | 201 / 141 lb 91.2 / 64 kg | 271 / 200 lb 122.9 / 90.7 kg | 341 / 269 lb 154.7 / 122 kg |
| 270 lb 122.5 kg | 144 / 96 lb 65.3 / 43.5 kg | 206 / 144 lb 93.4 / 65.3 kg | 278 / 205 lb 126.1 / 93 kg | 350 / 276 lb 158.8 / 125.2 kg |
| 280 lb 127 kg | 148 / 98 lb 67.1 / 44.5 kg | 211 / 148 lb 95.7 / 67.1 kg | 285 / 210 lb 129.3 / 95.3 kg | 359 / 282 lb 162.8 / 127.9 kg |
| 290 lb 131.5 kg | 151 / 101 lb 68.5 / 45.8 kg | 216 / 151 lb 98 / 68.5 kg | 292 / 215 lb 132.4 / 97.5 kg | 367 / 289 lb 166.5 / 131.1 kg |
| 300 lb 136.1 kg | 155 / 103 lb 70.3 / 46.7 kg | 221 / 155 lb 100.2 / 70.3 kg | 298 / 220 lb 135.2 / 99.8 kg | 376 / 296 lb 170.6 / 134.3 kg |
Women’s Dumbbell Sumo Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Sumo 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 | 48 / 34 lb 21.8 / 15.4 kg | 71 / 52 lb 32.2 / 23.6 kg | 98 / 75 lb 44.5 / 34 kg | 126 / 103 lb 57.2 / 46.7 kg |
| 110 lb 49.9 kg | 51 / 37 lb 23.1 / 16.8 kg | 76 / 55 lb 34.5 / 24.9 kg | 105 / 80 lb 47.6 / 36.3 kg | 134 / 110 lb 60.8 / 49.9 kg |
| 120 lb 54.4 kg | 54 / 39 lb 24.5 / 17.7 kg | 80 / 59 lb 36.3 / 26.8 kg | 111 / 84 lb 50.3 / 38.1 kg | 142 / 116 lb 64.4 / 52.6 kg |
| 130 lb 59 kg | 57 / 41 lb 25.9 / 18.6 kg | 85 / 62 lb 38.6 / 28.1 kg | 117 / 89 lb 53.1 / 40.4 kg | 150 / 123 lb 68 / 55.8 kg |
| 140 lb 63.5 kg | 60 / 43 lb 27.2 / 19.5 kg | 89 / 65 lb 40.4 / 29.5 kg | 123 / 94 lb 55.8 / 42.6 kg | 158 / 129 lb 71.7 / 58.5 kg |
| 150 lb 68 kg | 63 / 45 lb 28.6 / 20.4 kg | 93 / 68 lb 42.2 / 30.8 kg | 129 / 98 lb 58.5 / 44.5 kg | 165 / 135 lb 74.8 / 61.2 kg |
| 160 lb 72.6 kg | 66 / 47 lb 29.9 / 21.3 kg | 97 / 71 lb 44 / 32.2 kg | 135 / 102 lb 61.2 / 46.3 kg | 172 / 141 lb 78 / 64 kg |
| 170 lb 77.1 kg | 68 / 49 lb 30.8 / 22.2 kg | 101 / 74 lb 45.8 / 33.6 kg | 140 / 107 lb 63.5 / 48.5 kg | 179 / 147 lb 81.2 / 66.7 kg |
| 180 lb 81.6 kg | 71 / 51 lb 32.2 / 23.1 kg | 105 / 77 lb 47.6 / 34.9 kg | 146 / 111 lb 66.2 / 50.3 kg | 186 / 152 lb 84.4 / 68.9 kg |
| 190 lb 86.2 kg | 74 / 53 lb 33.6 / 24 kg | 109 / 80 lb 49.4 / 36.3 kg | 151 / 115 lb 68.5 / 52.2 kg | 193 / 158 lb 87.5 / 71.7 kg |
| 200 lb 90.7 kg | 76 / 55 lb 34.5 / 24.9 kg | 113 / 82 lb 51.3 / 37.2 kg | 156 / 119 lb 70.8 / 54 kg | 200 / 164 lb 90.7 / 74.4 kg |
| 210 lb 95.3 kg | 79 / 56 lb 35.8 / 25.4 kg | 116 / 85 lb 52.6 / 38.6 kg | 161 / 123 lb 73 / 55.8 kg | 206 / 169 lb 93.4 / 76.7 kg |
| 220 lb 99.8 kg | 81 / 58 lb 36.7 / 26.3 kg | 120 / 88 lb 54.4 / 39.9 kg | 167 / 127 lb 75.7 / 57.6 kg | 213 / 174 lb 96.6 / 78.9 kg |
| 230 lb 104.3 kg | 84 / 60 lb 38.1 / 27.2 kg | 124 / 90 lb 56.2 / 40.8 kg | 172 / 130 lb 78 / 59 kg | 219 / 180 lb 99.3 / 81.6 kg |
| 240 lb 108.9 kg | 86 / 62 lb 39 / 28.1 kg | 127 / 93 lb 57.6 / 42.2 kg | 176 / 134 lb 79.8 / 60.8 kg | 226 / 185 lb 102.5 / 83.9 kg |
How Your Dumbbell Sumo 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 dumbbell sumo squat strength level
The standards use the sex-specific targets from the individual Dumbbell Sumo 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 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 dumbbell sumo squat | Adjust dumbbell sumo 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 Dumbbell Sumo 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 dumbbell sumo 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.
19.9 → 36.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell sumo squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −44 lb −19.9 kg |
| 130 lb 59 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −45 lb −20.4 kg | −46 lb −20.8 kg |
| 140 lb 63.5 kg | −31 lb −14.1 kg | −40 lb −18.1 kg | −47 lb −21.3 kg | −48 lb −21.8 kg |
| 150 lb 68 kg | −32 lb −14.5 kg | −42 lb −19 kg | −50 lb −22.7 kg | −51 lb −23.1 kg |
| 160 lb 72.6 kg | −34 lb −15.5 kg | −43 lb −19.5 kg | −52 lb −23.6 kg | −53 lb −24 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −55 lb −25 kg |
| 180 lb 81.6 kg | −37 lb −16.8 kg | −47 lb −21.3 kg | −56 lb −25.4 kg | −57 lb −25.8 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −49 lb −22.2 kg | −58 lb −26.3 kg | −59 lb −26.7 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −51 lb −23.2 kg | −60 lb −27.2 kg | −61 lb −27.7 kg |
| 210 lb 95.3 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −62 lb −28.1 kg | −63 lb −28.6 kg |
| 220 lb 99.8 kg | −42 lb −19.1 kg | −54 lb −24.4 kg | −64 lb −29 kg | −65 lb −29.4 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −56 lb −25.4 kg | −66 lb −29.9 kg | −67 lb −30.4 kg |
| 240 lb 108.9 kg | −44 lb −19.9 kg | −57 lb −25.9 kg | −68 lb −30.9 kg | −69 lb −31.3 kg |
| 250 lb 113.4 kg | −46 lb −20.8 kg | −59 lb −26.8 kg | −69 lb −31.2 kg | −71 lb −32.2 kg |
| 260 lb 117.9 kg | −47 lb −21.4 kg | −60 lb −27.2 kg | −71 lb −32.2 kg | −72 lb −32.7 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −62 lb −28.1 kg | −73 lb −33.1 kg | −74 lb −33.6 kg |
| 280 lb 127 kg | −50 lb −22.6 kg | −63 lb −28.6 kg | −75 lb −34 kg | −77 lb −34.9 kg |
| 290 lb 131.5 kg | −50 lb −22.7 kg | −65 lb −29.5 kg | −77 lb −34.9 kg | −78 lb −35.4 kg |
| 300 lb 136.1 kg | −52 lb −23.6 kg | −66 lb −29.9 kg | −78 lb −35.4 kg | −80 lb −36.3 kg |
How Women’s Dumbbell Sumo 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.
10.5 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell sumo squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −14 lb −6.4 kg | −19 lb −8.6 kg | −23 lb −10.5 kg | −23 lb −10.5 kg |
| 110 lb 49.9 kg | −14 lb −6.3 kg | −21 lb −9.6 kg | −25 lb −11.3 kg | −24 lb −10.9 kg |
| 120 lb 54.4 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −16 lb −7.3 kg | −23 lb −10.5 kg | −28 lb −12.7 kg | −27 lb −12.2 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −29 lb −13.2 kg | −29 lb −13.2 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −31 lb −14 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −33 lb −14.9 kg | −31 lb −14 kg |
| 170 lb 77.1 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −33 lb −15 kg | −32 lb −14.5 kg |
| 180 lb 81.6 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −34 lb −15.5 kg |
| 190 lb 86.2 kg | −21 lb −9.6 kg | −29 lb −13.1 kg | −36 lb −16.3 kg | −35 lb −15.8 kg |
| 200 lb 90.7 kg | −21 lb −9.6 kg | −31 lb −14.1 kg | −37 lb −16.8 kg | −36 lb −16.3 kg |
| 210 lb 95.3 kg | −23 lb −10.4 kg | −31 lb −14 kg | −38 lb −17.2 kg | −37 lb −16.7 kg |
| 220 lb 99.8 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −40 lb −18.1 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −42 lb −19 kg | −39 lb −17.7 kg |
| 240 lb 108.9 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −42 lb −19 kg | −41 lb −18.6 kg |
Dumbbell Sumo Squat and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell sumo squat and a rear-foot-elevated Bulgarian split squat. Use strict canonical Dumbbell Sumo Squat and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Sumo Squat
Follow the individual Dumbbell Sumo Squat 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 Dumbbell Sumo Squat result and one recent Bulgarian Split Squat result
Use each exercise’s canonical input: External load for Dumbbell Sumo Squat and Combined total external load for Bulgarian Split Squat.
Related Tools
- Dumbbell Sumo Squat — View the individual Dumbbell Sumo 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.
- Dumbbell Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.