Bulgarian Split Squat vs Barbell Good Morning Strength Standards
Compare your Bulgarian split squat and good morning against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: 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; a raw barbell good morning with the bar on the upper back, minimal knee bend, a braced neutral torso, and a consistent hamstring-limited depth. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and good morning 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 good morning.
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 / Good Morning, 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 Good Morning Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Good Morning. 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 / 70 lb 25.4 / 31.8 kg | 84 / 91 lb 38.1 / 41.3 kg | 119 / 126 lb 54 / 57.2 kg | 160 / 160 lb 72.6 / 72.6 kg |
| 130 lb 59 kg | 59 / 74 lb 26.8 / 33.6 kg | 89 / 96 lb 40.4 / 43.5 kg | 126 / 133 lb 57.2 / 60.3 kg | 169 / 169 lb 76.7 / 76.7 kg |
| 140 lb 63.5 kg | 62 / 78 lb 28.1 / 35.4 kg | 93 / 101 lb 42.2 / 45.8 kg | 132 / 140 lb 59.9 / 63.5 kg | 178 / 178 lb 80.7 / 80.7 kg |
| 150 lb 68 kg | 65 / 81 lb 29.5 / 36.7 kg | 97 / 106 lb 44 / 48.1 kg | 138 / 146 lb 62.6 / 66.2 kg | 186 / 186 lb 84.4 / 84.4 kg |
| 160 lb 72.6 kg | 68 / 85 lb 30.8 / 38.6 kg | 102 / 111 lb 46.3 / 50.3 kg | 144 / 152 lb 65.3 / 68.9 kg | 194 / 194 lb 88 / 88 kg |
| 170 lb 77.1 kg | 71 / 88 lb 32.2 / 39.9 kg | 106 / 115 lb 48.1 / 52.2 kg | 150 / 159 lb 68 / 72.1 kg | 202 / 202 lb 91.6 / 91.6 kg |
| 180 lb 81.6 kg | 73 / 92 lb 33.1 / 41.7 kg | 110 / 120 lb 49.9 / 54.4 kg | 156 / 165 lb 70.8 / 74.8 kg | 210 / 210 lb 95.3 / 95.3 kg |
| 190 lb 86.2 kg | 76 / 95 lb 34.5 / 43.1 kg | 114 / 124 lb 51.7 / 56.2 kg | 162 / 171 lb 73.5 / 77.6 kg | 218 / 218 lb 98.9 / 98.9 kg |
| 200 lb 90.7 kg | 79 / 98 lb 35.8 / 44.5 kg | 118 / 128 lb 53.5 / 58.1 kg | 168 / 177 lb 76.2 / 80.3 kg | 226 / 226 lb 102.5 / 102.5 kg |
| 210 lb 95.3 kg | 81 / 102 lb 36.7 / 46.3 kg | 122 / 133 lb 55.3 / 60.3 kg | 173 / 183 lb 78.5 / 83 kg | 233 / 233 lb 105.7 / 105.7 kg |
| 220 lb 99.8 kg | 84 / 105 lb 38.1 / 47.6 kg | 126 / 137 lb 57.2 / 62.1 kg | 179 / 189 lb 81.2 / 85.7 kg | 240 / 240 lb 108.9 / 108.9 kg |
| 230 lb 104.3 kg | 86 / 108 lb 39 / 49 kg | 129 / 141 lb 58.5 / 64 kg | 184 / 194 lb 83.5 / 88 kg | 248 / 248 lb 112.5 / 112.5 kg |
| 240 lb 108.9 kg | 89 / 111 lb 40.4 / 50.3 kg | 133 / 145 lb 60.3 / 65.8 kg | 189 / 200 lb 85.7 / 90.7 kg | 255 / 255 lb 115.7 / 115.7 kg |
| 250 lb 113.4 kg | 91 / 114 lb 41.3 / 51.7 kg | 137 / 149 lb 62.1 / 67.6 kg | 195 / 205 lb 88.5 / 93 kg | 262 / 262 lb 118.8 / 118.8 kg |
| 260 lb 117.9 kg | 94 / 117 lb 42.6 / 53.1 kg | 141 / 153 lb 64 / 69.4 kg | 200 / 211 lb 90.7 / 95.7 kg | 269 / 269 lb 122 / 122 kg |
| 270 lb 122.5 kg | 96 / 120 lb 43.5 / 54.4 kg | 144 / 157 lb 65.3 / 71.2 kg | 205 / 216 lb 93 / 98 kg | 276 / 276 lb 125.2 / 125.2 kg |
| 280 lb 127 kg | 98 / 123 lb 44.5 / 55.8 kg | 148 / 161 lb 67.1 / 73 kg | 210 / 221 lb 95.3 / 100.2 kg | 282 / 282 lb 127.9 / 127.9 kg |
| 290 lb 131.5 kg | 101 / 126 lb 45.8 / 57.2 kg | 151 / 164 lb 68.5 / 74.4 kg | 215 / 227 lb 97.5 / 103 kg | 289 / 289 lb 131.1 / 131.1 kg |
| 300 lb 136.1 kg | 103 / 129 lb 46.7 / 58.5 kg | 155 / 168 lb 70.3 / 76.2 kg | 220 / 232 lb 99.8 / 105.2 kg | 296 / 296 lb 134.3 / 134.3 kg |
Women’s Bulgarian Split Squat vs Good Morning Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Good Morning. 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 / 40 lb 15.4 / 18.1 kg | 52 / 52 lb 23.6 / 23.6 kg | 75 / 75 lb 34 / 34 kg | 103 / 98 lb 46.7 / 44.5 kg |
| 110 lb 49.9 kg | 37 / 43 lb 16.8 / 19.5 kg | 55 / 55 lb 24.9 / 24.9 kg | 80 / 80 lb 36.3 / 36.3 kg | 110 / 104 lb 49.9 / 47.2 kg |
| 120 lb 54.4 kg | 39 / 46 lb 17.7 / 20.9 kg | 59 / 59 lb 26.8 / 26.8 kg | 84 / 84 lb 38.1 / 38.1 kg | 116 / 110 lb 52.6 / 49.9 kg |
| 130 lb 59 kg | 41 / 48 lb 18.6 / 21.8 kg | 62 / 62 lb 28.1 / 28.1 kg | 89 / 89 lb 40.4 / 40.4 kg | 123 / 116 lb 55.8 / 52.6 kg |
| 140 lb 63.5 kg | 43 / 51 lb 19.5 / 23.1 kg | 65 / 65 lb 29.5 / 29.5 kg | 94 / 94 lb 42.6 / 42.6 kg | 129 / 122 lb 58.5 / 55.3 kg |
| 150 lb 68 kg | 45 / 53 lb 20.4 / 24 kg | 68 / 68 lb 30.8 / 30.8 kg | 98 / 98 lb 44.5 / 44.5 kg | 135 / 128 lb 61.2 / 58.1 kg |
| 160 lb 72.6 kg | 47 / 55 lb 21.3 / 24.9 kg | 71 / 71 lb 32.2 / 32.2 kg | 102 / 102 lb 46.3 / 46.3 kg | 141 / 134 lb 64 / 60.8 kg |
| 170 lb 77.1 kg | 49 / 58 lb 22.2 / 26.3 kg | 74 / 74 lb 33.6 / 33.6 kg | 107 / 107 lb 48.5 / 48.5 kg | 147 / 139 lb 66.7 / 63 kg |
| 180 lb 81.6 kg | 51 / 60 lb 23.1 / 27.2 kg | 77 / 77 lb 34.9 / 34.9 kg | 111 / 111 lb 50.3 / 50.3 kg | 152 / 145 lb 68.9 / 65.8 kg |
| 190 lb 86.2 kg | 53 / 62 lb 24 / 28.1 kg | 80 / 80 lb 36.3 / 36.3 kg | 115 / 115 lb 52.2 / 52.2 kg | 158 / 150 lb 71.7 / 68 kg |
| 200 lb 90.7 kg | 55 / 64 lb 24.9 / 29 kg | 82 / 82 lb 37.2 / 37.2 kg | 119 / 119 lb 54 / 54 kg | 164 / 155 lb 74.4 / 70.3 kg |
| 210 lb 95.3 kg | 56 / 66 lb 25.4 / 29.9 kg | 85 / 85 lb 38.6 / 38.6 kg | 123 / 123 lb 55.8 / 55.8 kg | 169 / 160 lb 76.7 / 72.6 kg |
| 220 lb 99.8 kg | 58 / 68 lb 26.3 / 30.8 kg | 88 / 88 lb 39.9 / 39.9 kg | 127 / 127 lb 57.6 / 57.6 kg | 174 / 165 lb 78.9 / 74.8 kg |
| 230 lb 104.3 kg | 60 / 70 lb 27.2 / 31.8 kg | 90 / 90 lb 40.8 / 40.8 kg | 130 / 130 lb 59 / 59 kg | 180 / 170 lb 81.6 / 77.1 kg |
| 240 lb 108.9 kg | 62 / 73 lb 28.1 / 33.1 kg | 93 / 93 lb 42.2 / 42.2 kg | 134 / 134 lb 60.8 / 60.8 kg | 185 / 175 lb 83.9 / 79.4 kg |
How Your Bulgarian Split Squat vs Barbell Good Morning 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 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.
3. Find the good morning strength level
The good morning standards use the sex-specific standards from the individual Barbell Good Morning 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 hinge 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 Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds rule. |
| Rate the good morning | Adjust good morning 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 Bulgarian Split Squat and Barbell Good Morning 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 good morning 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, and Advanced at every displayed bodyweight.
0 → 0 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the Bulgarian split squat standard. A plus sign means the good morning standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | 0 lb 0 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +7 lb +3.1 kg | +7 lb +3.1 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | 0 lb 0 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | +17 lb +7.8 kg | +9 lb +4 kg | +8 lb +3.6 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +10 lb +4.5 kg | +9 lb +4 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | +19 lb +8.7 kg | +10 lb +4.6 kg | +9 lb +4.1 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | +21 lb +9.6 kg | +11 lb +5 kg | +10 lb +4.5 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +11 lb +4.9 kg | +10 lb +4.5 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +12 lb +5.5 kg | +10 lb +4.5 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | +22 lb +9.9 kg | +12 lb +5.5 kg | +11 lb +5 kg | 0 lb 0 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +12 lb +5.5 kg | +10 lb +4.5 kg | 0 lb 0 kg |
| 260 lb 117.9 kg | +23 lb +10.5 kg | +12 lb +5.4 kg | +11 lb +5 kg | 0 lb 0 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +13 lb +5.9 kg | +11 lb +5 kg | 0 lb 0 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +13 lb +5.9 kg | +11 lb +4.9 kg | 0 lb 0 kg |
| 290 lb 131.5 kg | +25 lb +11.4 kg | +13 lb +5.9 kg | +12 lb +5.5 kg | 0 lb 0 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +13 lb +5.9 kg | +12 lb +5.4 kg | 0 lb 0 kg |
How Women’s Bulgarian Split Squat and Barbell Good Morning Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice at every displayed bodyweight.
2.2 → 4.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the Bulgarian split squat standard. A plus sign means the good morning standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +6 lb +2.7 kg | 0 lb 0 kg | 0 lb 0 kg | −5 lb −2.2 kg |
| 110 lb 49.9 kg | +6 lb +2.7 kg | 0 lb 0 kg | 0 lb 0 kg | −6 lb −2.7 kg |
| 120 lb 54.4 kg | +7 lb +3.2 kg | 0 lb 0 kg | 0 lb 0 kg | −6 lb −2.7 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | 0 lb 0 kg | 0 lb 0 kg | −7 lb −3.2 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | 0 lb 0 kg | 0 lb 0 kg | −7 lb −3.2 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | 0 lb 0 kg | 0 lb 0 kg | −7 lb −3.1 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | 0 lb 0 kg | 0 lb 0 kg | −7 lb −3.2 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | 0 lb 0 kg | 0 lb 0 kg | −8 lb −3.7 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | 0 lb 0 kg | 0 lb 0 kg | −7 lb −3.1 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | 0 lb 0 kg | 0 lb 0 kg | −8 lb −3.7 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | 0 lb 0 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | 0 lb 0 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | 0 lb 0 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 230 lb 104.3 kg | +10 lb +4.6 kg | 0 lb 0 kg | 0 lb 0 kg | −10 lb −4.5 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | 0 lb 0 kg | 0 lb 0 kg | −10 lb −4.5 kg |
Bulgarian Split Squat and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a barbell good morning. Use strict canonical Bulgarian Split Squat and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a raw barbell good morning
Keep the bar on the upper back, hinge backward with minimal knee bend and a braced neutral torso, stop at a repeatable hamstring-limited depth, and return to full standing. Do not enter a safety-bar or Smith-machine good morning, squat-morning, partial hinge, bounced rep, or assisted lift.
Enter one recent Bulgarian Split Squat result and one recent Barbell Good Morning result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. 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.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Barbell Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Half Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.