Shrimp Squat vs Bulgarian Split Squat Strength Standards
Compare your shrimp squat and Bulgarian split squat against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Shrimp Squat and Combined total external load for Bulgarian Split Squat. Use strict unassisted bodyweight shrimp squats performed to approved depth and scored per side; use 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. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Shrimp Squat vs Bulgarian Split Squat Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Shrimp Squat vs Bulgarian Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Bulgarian Split Squat:56 lb25.4 kg | Shrimp Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:84 lb38.1 kg | Shrimp Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:119 lb54 kg | Shrimp Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bulgarian Split Squat:160 lb72.6 kg |
| 130 lb 59 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Bulgarian Split Squat:59 lb26.8 kg | Shrimp Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:89 lb40.4 kg | Shrimp Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:126 lb57.2 kg | Shrimp Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bulgarian Split Squat:169 lb76.7 kg |
| 140 lb 63.5 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Bulgarian Split Squat:62 lb28.1 kg | Shrimp Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:93 lb42.2 kg | Shrimp Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bulgarian Split Squat:132 lb59.9 kg | Shrimp Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bulgarian Split Squat:178 lb80.7 kg |
| 150 lb 68 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:65 lb29.5 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:97 lb44 kg | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:138 lb62.6 kg | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:186 lb84.4 kg |
| 160 lb 72.6 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:68 lb30.8 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:102 lb46.3 kg | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:144 lb65.3 kg | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:194 lb88 kg |
| 170 lb 77.1 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:71 lb32.2 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:106 lb48.1 kg | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:150 lb68 kg | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:202 lb91.6 kg |
| 180 lb 81.6 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:73 lb33.1 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:110 lb49.9 kg | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:156 lb70.8 kg | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:210 lb95.3 kg |
| 190 lb 86.2 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:76 lb34.5 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:114 lb51.7 kg | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Bulgarian Split Squat:162 lb73.5 kg | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:218 lb98.9 kg |
| 200 lb 90.7 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:79 lb35.8 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:118 lb53.5 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:168 lb76.2 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:226 lb102.5 kg |
| 210 lb 95.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:81 lb36.7 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:122 lb55.3 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:173 lb78.5 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:233 lb105.7 kg |
| 220 lb 99.8 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:84 lb38.1 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:126 lb57.2 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:179 lb81.2 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:240 lb108.9 kg |
| 230 lb 104.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:86 lb39 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:129 lb58.5 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:184 lb83.5 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:248 lb112.5 kg |
| 240 lb 108.9 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:89 lb40.4 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:133 lb60.3 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:189 lb85.7 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:255 lb115.7 kg |
| 250 lb 113.4 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:91 lb41.3 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:137 lb62.1 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:195 lb88.5 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:262 lb118.8 kg |
| 260 lb 117.9 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:94 lb42.6 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:141 lb64 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:200 lb90.7 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:269 lb122 kg |
| 270 lb 122.5 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:96 lb43.5 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:144 lb65.3 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:205 lb93 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:276 lb125.2 kg |
| 280 lb 127 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:98 lb44.5 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:148 lb67.1 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:210 lb95.3 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:282 lb127.9 kg |
| 290 lb 131.5 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:101 lb45.8 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:151 lb68.5 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:215 lb97.5 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:289 lb131.1 kg |
| 300 lb 136.1 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:103 lb46.7 kg | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Bulgarian Split Squat:155 lb70.3 kg | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bulgarian Split Squat:220 lb99.8 kg | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bulgarian Split Squat:296 lb134.3 kg |
Women’s Shrimp Squat vs Bulgarian Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Bulgarian Split Squat:34 lb15.4 kg | Shrimp Squat:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:52 lb23.6 kg | Shrimp Squat:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Bulgarian Split Squat:75 lb34 kg | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:103 lb46.7 kg |
| 110 lb 49.9 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Bulgarian Split Squat:37 lb16.8 kg | Shrimp Squat:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bulgarian Split Squat:55 lb24.9 kg | Shrimp Squat:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Bulgarian Split Squat:80 lb36.3 kg | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Bulgarian Split Squat:110 lb49.9 kg |
| 120 lb 54.4 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:39 lb17.7 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:59 lb26.8 kg | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bulgarian Split Squat:84 lb38.1 kg | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Bulgarian Split Squat:116 lb52.6 kg |
| 130 lb 59 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:41 lb18.6 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:62 lb28.1 kg | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bulgarian Split Squat:89 lb40.4 kg | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Bulgarian Split Squat:123 lb55.8 kg |
| 140 lb 63.5 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:43 lb19.5 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:65 lb29.5 kg | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bulgarian Split Squat:94 lb42.6 kg | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Bulgarian Split Squat:129 lb58.5 kg |
| 150 lb 68 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:45 lb20.4 kg | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bulgarian Split Squat:68 lb30.8 kg | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bulgarian Split Squat:98 lb44.5 kg | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Bulgarian Split Squat:135 lb61.2 kg |
| 160 lb 72.6 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:47 lb21.3 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:71 lb32.2 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:102 lb46.3 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:141 lb64 kg |
| 170 lb 77.1 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:49 lb22.2 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:74 lb33.6 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:107 lb48.5 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:147 lb66.7 kg |
| 180 lb 81.6 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:51 lb23.1 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:77 lb34.9 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:111 lb50.3 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:152 lb68.9 kg |
| 190 lb 86.2 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:53 lb24 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:80 lb36.3 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:115 lb52.2 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:158 lb71.7 kg |
| 200 lb 90.7 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:55 lb24.9 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:82 lb37.2 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:119 lb54 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:164 lb74.4 kg |
| 210 lb 95.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:56 lb25.4 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:85 lb38.6 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:123 lb55.8 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:169 lb76.7 kg |
| 220 lb 99.8 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:58 lb26.3 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:88 lb39.9 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:127 lb57.6 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:174 lb78.9 kg |
| 230 lb 104.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:60 lb27.2 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:90 lb40.8 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:130 lb59 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:180 lb81.6 kg |
| 240 lb 108.9 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Bulgarian Split Squat:62 lb28.1 kg | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Bulgarian Split Squat:93 lb42.2 kg | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Bulgarian Split Squat:134 lb60.8 kg | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Bulgarian Split Squat:185 lb83.9 kg |
How Your Shrimp Squat vs Bulgarian Split Squat Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Bulgarian Split Squat, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Shrimp Squat result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict test to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight shrimp squat test scored as strict reps per side and does not convert the repetitions into an estimated weight.
3. Rate the Bulgarian Split Squat result
The Bulgarian split squat standards use the sex-specific per-leg standards from the individual Bulgarian Split Squat tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the shrimp squat | Rate one continuous bodyweight test by strict repetitions per side without converting reps into weight. Measurement: Strict reps per side. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Shrimp Squat and Bulgarian Split Squat Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Shrimp Squat and Bulgarian Split Squat Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Shrimp Squat and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict bodyweight shrimp squat and a rear-foot-elevated Bulgarian split squat. Use strict canonical Shrimp Squat and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count strict reps per side
Keep the non-working leg behind, lower under control to the approved depth, and return to standing without hand support or bounce. Enter strict reps per side under the same standard. Do not count pistol, skater, assisted, weighted, partial, bounced, or balance-reset reps.
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 Shrimp Squat result and one recent Bulgarian Split Squat result
Use each exercise’s canonical input: No external load for Shrimp Squat and Combined total external load for Bulgarian Split Squat.
Related Tools
- Shrimp Squat Strength Standards — View the individual Shrimp 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.
- Bodyweight Lunges Strength Standards — 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.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.