Bulgarian Split Squat vs Dumbbell Front Foot Elevated Split Squat Strength Standards
Compare your Bulgarian split squat and dumbbell front foot elevated split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Combined total external load for Bulgarian Split Squat and Weight used for Dumbbell Front Foot Elevated Split Squat. 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; Entered load is total combined dumbbell load from both dumbbells, not per-hand load.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Dumbbell Front Foot Elevated Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and dumbbell front foot elevated 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 Bulgarian split squat and dumbbell front foot elevated 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 Bulgarian Split Squat / Dumbbell Front Foot Elevated 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 Bulgarian Split Squat vs Dumbbell Front Foot Elevated Split Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Dumbbell Front Foot Elevated 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 / 45 lb 25.4 / 20.4 kg | 84 / 70 lb 38.1 / 31.8 kg | 119 / 101 lb 54 / 45.8 kg | 160 / 133 lb 72.6 / 60.3 kg |
| 130 lb 59 kg | 59 / 47 lb 26.8 / 21.3 kg | 89 / 74 lb 40.4 / 33.6 kg | 126 / 106 lb 57.2 / 48.1 kg | 169 / 141 lb 76.7 / 64 kg |
| 140 lb 63.5 kg | 62 / 50 lb 28.1 / 22.7 kg | 93 / 78 lb 42.2 / 35.4 kg | 132 / 112 lb 59.9 / 50.8 kg | 178 / 148 lb 80.7 / 67.1 kg |
| 150 lb 68 kg | 65 / 52 lb 29.5 / 23.6 kg | 97 / 81 lb 44 / 36.7 kg | 138 / 117 lb 62.6 / 53.1 kg | 186 / 155 lb 84.4 / 70.3 kg |
| 160 lb 72.6 kg | 68 / 54 lb 30.8 / 24.5 kg | 102 / 85 lb 46.3 / 38.6 kg | 144 / 122 lb 65.3 / 55.3 kg | 194 / 161 lb 88 / 73 kg |
| 170 lb 77.1 kg | 71 / 57 lb 32.2 / 25.9 kg | 106 / 88 lb 48.1 / 39.9 kg | 150 / 127 lb 68 / 57.6 kg | 202 / 168 lb 91.6 / 76.2 kg |
| 180 lb 81.6 kg | 73 / 59 lb 33.1 / 26.8 kg | 110 / 92 lb 49.9 / 41.7 kg | 156 / 132 lb 70.8 / 59.9 kg | 210 / 175 lb 95.3 / 79.4 kg |
| 190 lb 86.2 kg | 76 / 61 lb 34.5 / 27.7 kg | 114 / 95 lb 51.7 / 43.1 kg | 162 / 137 lb 73.5 / 62.1 kg | 218 / 181 lb 98.9 / 82.1 kg |
| 200 lb 90.7 kg | 79 / 63 lb 35.8 / 28.6 kg | 118 / 98 lb 53.5 / 44.5 kg | 168 / 142 lb 76.2 / 64.4 kg | 226 / 187 lb 102.5 / 84.8 kg |
| 210 lb 95.3 kg | 81 / 65 lb 36.7 / 29.5 kg | 122 / 102 lb 55.3 / 46.3 kg | 173 / 146 lb 78.5 / 66.2 kg | 233 / 193 lb 105.7 / 87.5 kg |
| 220 lb 99.8 kg | 84 / 67 lb 38.1 / 30.4 kg | 126 / 105 lb 57.2 / 47.6 kg | 179 / 151 lb 81.2 / 68.5 kg | 240 / 200 lb 108.9 / 90.7 kg |
| 230 lb 104.3 kg | 86 / 69 lb 39 / 31.3 kg | 129 / 108 lb 58.5 / 49 kg | 184 / 156 lb 83.5 / 70.8 kg | 248 / 206 lb 112.5 / 93.4 kg |
| 240 lb 108.9 kg | 89 / 71 lb 40.4 / 32.2 kg | 133 / 111 lb 60.3 / 50.3 kg | 189 / 160 lb 85.7 / 72.6 kg | 255 / 212 lb 115.7 / 96.2 kg |
| 250 lb 113.4 kg | 91 / 73 lb 41.3 / 33.1 kg | 137 / 114 lb 62.1 / 51.7 kg | 195 / 165 lb 88.5 / 74.8 kg | 262 / 217 lb 118.8 / 98.4 kg |
| 260 lb 117.9 kg | 94 / 75 lb 42.6 / 34 kg | 141 / 117 lb 64 / 53.1 kg | 200 / 169 lb 90.7 / 76.7 kg | 269 / 223 lb 122 / 101.2 kg |
| 270 lb 122.5 kg | 96 / 77 lb 43.5 / 34.9 kg | 144 / 120 lb 65.3 / 54.4 kg | 205 / 173 lb 93 / 78.5 kg | 276 / 229 lb 125.2 / 103.9 kg |
| 280 lb 127 kg | 98 / 79 lb 44.5 / 35.8 kg | 148 / 123 lb 67.1 / 55.8 kg | 210 / 177 lb 95.3 / 80.3 kg | 282 / 234 lb 127.9 / 106.1 kg |
| 290 lb 131.5 kg | 101 / 81 lb 45.8 / 36.7 kg | 151 / 126 lb 68.5 / 57.2 kg | 215 / 182 lb 97.5 / 82.6 kg | 289 / 240 lb 131.1 / 108.9 kg |
| 300 lb 136.1 kg | 103 / 83 lb 46.7 / 37.6 kg | 155 / 129 lb 70.3 / 58.5 kg | 220 / 186 lb 99.8 / 84.4 kg | 296 / 245 lb 134.3 / 111.1 kg |
Women’s Bulgarian Split Squat vs Dumbbell Front Foot Elevated Split Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Dumbbell Front Foot Elevated 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 / 27 lb 15.4 / 12.2 kg | 52 / 41 lb 23.6 / 18.6 kg | 75 / 62 lb 34 / 28.1 kg | 103 / 82 lb 46.7 / 37.2 kg |
| 110 lb 49.9 kg | 37 / 28 lb 16.8 / 12.7 kg | 55 / 44 lb 24.9 / 20 kg | 80 / 66 lb 36.3 / 29.9 kg | 110 / 88 lb 49.9 / 39.9 kg |
| 120 lb 54.4 kg | 39 / 30 lb 17.7 / 13.6 kg | 59 / 47 lb 26.8 / 21.3 kg | 84 / 70 lb 38.1 / 31.8 kg | 116 / 93 lb 52.6 / 42.2 kg |
| 130 lb 59 kg | 41 / 32 lb 18.6 / 14.5 kg | 62 / 49 lb 28.1 / 22.2 kg | 89 / 74 lb 40.4 / 33.6 kg | 123 / 98 lb 55.8 / 44.5 kg |
| 140 lb 63.5 kg | 43 / 33 lb 19.5 / 15 kg | 65 / 52 lb 29.5 / 23.6 kg | 94 / 77 lb 42.6 / 34.9 kg | 129 / 103 lb 58.5 / 46.7 kg |
| 150 lb 68 kg | 45 / 35 lb 20.4 / 15.9 kg | 68 / 54 lb 30.8 / 24.5 kg | 98 / 81 lb 44.5 / 36.7 kg | 135 / 108 lb 61.2 / 49 kg |
| 160 lb 72.6 kg | 47 / 37 lb 21.3 / 16.8 kg | 71 / 56 lb 32.2 / 25.4 kg | 102 / 85 lb 46.3 / 38.6 kg | 141 / 113 lb 64 / 51.3 kg |
| 170 lb 77.1 kg | 49 / 38 lb 22.2 / 17.2 kg | 74 / 59 lb 33.6 / 26.8 kg | 107 / 88 lb 48.5 / 39.9 kg | 147 / 117 lb 66.7 / 53.1 kg |
| 180 lb 81.6 kg | 51 / 40 lb 23.1 / 18.1 kg | 77 / 61 lb 34.9 / 27.7 kg | 111 / 91 lb 50.3 / 41.3 kg | 152 / 122 lb 68.9 / 55.3 kg |
| 190 lb 86.2 kg | 53 / 41 lb 24 / 18.6 kg | 80 / 63 lb 36.3 / 28.6 kg | 115 / 95 lb 52.2 / 43.1 kg | 158 / 126 lb 71.7 / 57.2 kg |
| 200 lb 90.7 kg | 55 / 42 lb 24.9 / 19.1 kg | 82 / 65 lb 37.2 / 29.5 kg | 119 / 98 lb 54 / 44.5 kg | 164 / 131 lb 74.4 / 59.4 kg |
| 210 lb 95.3 kg | 56 / 44 lb 25.4 / 20 kg | 85 / 68 lb 38.6 / 30.8 kg | 123 / 101 lb 55.8 / 45.8 kg | 169 / 135 lb 76.7 / 61.2 kg |
| 220 lb 99.8 kg | 58 / 45 lb 26.3 / 20.4 kg | 88 / 70 lb 39.9 / 31.8 kg | 127 / 105 lb 57.6 / 47.6 kg | 174 / 139 lb 78.9 / 63 kg |
| 230 lb 104.3 kg | 60 / 47 lb 27.2 / 21.3 kg | 90 / 72 lb 40.8 / 32.7 kg | 130 / 108 lb 59 / 49 kg | 180 / 144 lb 81.6 / 65.3 kg |
| 240 lb 108.9 kg | 62 / 48 lb 28.1 / 21.8 kg | 93 / 74 lb 42.2 / 33.6 kg | 134 / 111 lb 60.8 / 50.3 kg | 185 / 148 lb 83.9 / 67.1 kg |
How Your Bulgarian Split Squat vs Dumbbell Front Foot Elevated 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 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 dumbbell front foot elevated split squat strength level
The standards use the sex-specific thresholds from the individual Dumbbell Front Foot Elevated 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 larger lifters are expected to lift more 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 dumbbell front foot elevated split squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Dumbbell Front Foot Elevated 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 dumbbell front foot elevated split squat 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, 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 dumbbell front foot elevated split squat standard minus the Bulgarian split squat standard. A plus sign means the dumbbell front foot elevated split squat standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −11 lb −5 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −27 lb −12.3 kg |
| 130 lb 59 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −28 lb −12.7 kg |
| 140 lb 63.5 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −30 lb −13.6 kg |
| 150 lb 68 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −31 lb −14.1 kg |
| 160 lb 72.6 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −22 lb −10 kg | −33 lb −15 kg |
| 170 lb 77.1 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −34 lb −15.4 kg |
| 180 lb 81.6 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −35 lb −15.9 kg |
| 190 lb 86.2 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −25 lb −11.4 kg | −37 lb −16.8 kg |
| 200 lb 90.7 kg | −16 lb −7.2 kg | −20 lb −9 kg | −26 lb −11.8 kg | −39 lb −17.7 kg |
| 210 lb 95.3 kg | −16 lb −7.2 kg | −20 lb −9 kg | −27 lb −12.3 kg | −40 lb −18.2 kg |
| 220 lb 99.8 kg | −17 lb −7.7 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −40 lb −18.2 kg |
| 230 lb 104.3 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −42 lb −19.1 kg |
| 240 lb 108.9 kg | −18 lb −8.2 kg | −22 lb −10 kg | −29 lb −13.1 kg | −43 lb −19.5 kg |
| 250 lb 113.4 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −30 lb −13.7 kg | −45 lb −20.4 kg |
| 260 lb 117.9 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −31 lb −14 kg | −46 lb −20.8 kg |
| 270 lb 122.5 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −47 lb −21.3 kg |
| 280 lb 127 kg | −19 lb −8.7 kg | −25 lb −11.3 kg | −33 lb −15 kg | −48 lb −21.8 kg |
| 290 lb 131.5 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −33 lb −14.9 kg | −49 lb −22.2 kg |
| 300 lb 136.1 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −51 lb −23.2 kg |
How Women’s Bulgarian Split Squat and Dumbbell Front Foot Elevated 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.
9.5 → 16.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell front foot elevated split squat standard minus the Bulgarian split squat standard. A plus sign means the dumbbell front foot elevated split squat standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −11 lb −5 kg | −13 lb −5.9 kg | −21 lb −9.5 kg |
| 110 lb 49.9 kg | −9 lb −4.1 kg | −11 lb −4.9 kg | −14 lb −6.4 kg | −22 lb −10 kg |
| 120 lb 54.4 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −14 lb −6.3 kg | −23 lb −10.4 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −25 lb −11.3 kg |
| 140 lb 63.5 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −17 lb −7.8 kg | −27 lb −12.2 kg |
| 160 lb 72.6 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −28 lb −12.7 kg |
| 170 lb 77.1 kg | −11 lb −5 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −30 lb −13.6 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −16 lb −7.2 kg | −20 lb −9 kg | −30 lb −13.6 kg |
| 190 lb 86.2 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −32 lb −14.5 kg |
| 200 lb 90.7 kg | −13 lb −5.8 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −33 lb −15 kg |
| 210 lb 95.3 kg | −12 lb −5.4 kg | −17 lb −7.8 kg | −22 lb −10 kg | −34 lb −15.5 kg |
| 220 lb 99.8 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −22 lb −10 kg | −35 lb −15.9 kg |
| 230 lb 104.3 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −22 lb −10 kg | −36 lb −16.3 kg |
| 240 lb 108.9 kg | −14 lb −6.3 kg | −19 lb −8.6 kg | −23 lb −10.5 kg | −37 lb −16.8 kg |
Bulgarian Split Squat and Dumbbell Front Foot Elevated Split Squat Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a strict dumbbell front foot elevated split squat test. Use strict canonical Bulgarian Split Squat and Dumbbell Front Foot Elevated Split Squat 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 the canonical Dumbbell Front Foot Elevated Split Squat setup and load convention
Entered load is total combined dumbbell load from both dumbbells, not per-hand load. total valid reps across both legs combined Descend under control until the front leg reaches valid front-foot-elevated split-squat depth, then return to full controlled standing in the same split stance. A valid finish requires controlled hip and knee extension in the split stance, dumbbells still controlled, front foot planted on the elevation, and no hand support or stance shift. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Bulgarian Split Squat result and one recent Dumbbell Front Foot Elevated Split Squat result
Use each exercise’s canonical input: Combined total external load for Bulgarian Split Squat and Weight used for Dumbbell Front Foot Elevated Split Squat.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Dumbbell Front Foot Elevated Split Squat — View the individual Dumbbell Front Foot Elevated Split Squat standards and next strength-level target.
- Dumbbell Bulgarian Split Squat — 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.
- Safety Bar Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.