Bulgarian Split Squat vs Cable Hip Abduction Strength Standards
Compare your Bulgarian split squat and cable hip abduction 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; strict ankle-strap cable hip abduction using the same resistance and setup on both legs with total reps counted across both sides. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Cable Hip Abduction Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and cable hip abduction 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 cable hip abduction.
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 / Cable Hip Abduction, 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 Cable Hip Abduction Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Cable Hip Abduction. 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 / 11 lb 25.4 / 5 kg | 84 / 18 lb 38.1 / 8.2 kg | 119 / 29 lb 54 / 13.2 kg | 160 / 43 lb 72.6 / 19.5 kg |
| 130 lb 59 kg | 59 / 12 lb 26.8 / 5.4 kg | 89 / 19 lb 40.4 / 8.6 kg | 126 / 31 lb 57.2 / 14.1 kg | 169 / 46 lb 76.7 / 20.9 kg |
| 140 lb 63.5 kg | 62 / 12 lb 28.1 / 5.4 kg | 93 / 20 lb 42.2 / 9.1 kg | 132 / 33 lb 59.9 / 15 kg | 178 / 48 lb 80.7 / 21.8 kg |
| 150 lb 68 kg | 65 / 13 lb 29.5 / 5.9 kg | 97 / 21 lb 44 / 9.5 kg | 138 / 34 lb 62.6 / 15.4 kg | 186 / 50 lb 84.4 / 22.7 kg |
| 160 lb 72.6 kg | 68 / 13 lb 30.8 / 5.9 kg | 102 / 22 lb 46.3 / 10 kg | 144 / 36 lb 65.3 / 16.3 kg | 194 / 53 lb 88 / 24 kg |
| 170 lb 77.1 kg | 71 / 14 lb 32.2 / 6.4 kg | 106 / 23 lb 48.1 / 10.4 kg | 150 / 37 lb 68 / 16.8 kg | 202 / 55 lb 91.6 / 24.9 kg |
| 180 lb 81.6 kg | 73 / 14 lb 33.1 / 6.4 kg | 110 / 24 lb 49.9 / 10.9 kg | 156 / 39 lb 70.8 / 17.7 kg | 210 / 57 lb 95.3 / 25.9 kg |
| 190 lb 86.2 kg | 76 / 15 lb 34.5 / 6.8 kg | 114 / 25 lb 51.7 / 11.3 kg | 162 / 40 lb 73.5 / 18.1 kg | 218 / 59 lb 98.9 / 26.8 kg |
| 200 lb 90.7 kg | 79 / 16 lb 35.8 / 7.3 kg | 118 / 26 lb 53.5 / 11.8 kg | 168 / 41 lb 76.2 / 18.6 kg | 226 / 61 lb 102.5 / 27.7 kg |
| 210 lb 95.3 kg | 81 / 16 lb 36.7 / 7.3 kg | 122 / 27 lb 55.3 / 12.2 kg | 173 / 43 lb 78.5 / 19.5 kg | 233 / 63 lb 105.7 / 28.6 kg |
| 220 lb 99.8 kg | 84 / 17 lb 38.1 / 7.7 kg | 126 / 28 lb 57.2 / 12.7 kg | 179 / 44 lb 81.2 / 20 kg | 240 / 65 lb 108.9 / 29.5 kg |
| 230 lb 104.3 kg | 86 / 17 lb 39 / 7.7 kg | 129 / 28 lb 58.5 / 12.7 kg | 184 / 45 lb 83.5 / 20.4 kg | 248 / 67 lb 112.5 / 30.4 kg |
| 240 lb 108.9 kg | 89 / 18 lb 40.4 / 8.2 kg | 133 / 29 lb 60.3 / 13.2 kg | 189 / 47 lb 85.7 / 21.3 kg | 255 / 69 lb 115.7 / 31.3 kg |
| 250 lb 113.4 kg | 91 / 18 lb 41.3 / 8.2 kg | 137 / 30 lb 62.1 / 13.6 kg | 195 / 48 lb 88.5 / 21.8 kg | 262 / 71 lb 118.8 / 32.2 kg |
| 260 lb 117.9 kg | 94 / 18 lb 42.6 / 8.2 kg | 141 / 31 lb 64 / 14.1 kg | 200 / 49 lb 90.7 / 22.2 kg | 269 / 73 lb 122 / 33.1 kg |
| 270 lb 122.5 kg | 96 / 19 lb 43.5 / 8.6 kg | 144 / 32 lb 65.3 / 14.5 kg | 205 / 51 lb 93 / 23.1 kg | 276 / 75 lb 125.2 / 34 kg |
| 280 lb 127 kg | 98 / 19 lb 44.5 / 8.6 kg | 148 / 32 lb 67.1 / 14.5 kg | 210 / 52 lb 95.3 / 23.6 kg | 282 / 76 lb 127.9 / 34.5 kg |
| 290 lb 131.5 kg | 101 / 20 lb 45.8 / 9.1 kg | 151 / 33 lb 68.5 / 15 kg | 215 / 53 lb 97.5 / 24 kg | 289 / 78 lb 131.1 / 35.4 kg |
| 300 lb 136.1 kg | 103 / 20 lb 46.7 / 9.1 kg | 155 / 34 lb 70.3 / 15.4 kg | 220 / 54 lb 99.8 / 24.5 kg | 296 / 80 lb 134.3 / 36.3 kg |
Women’s Bulgarian Split Squat vs Cable Hip Abduction Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Cable Hip Abduction. 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 / 8 lb 15.4 / 3.6 kg | 52 / 13 lb 23.6 / 5.9 kg | 75 / 22 lb 34 / 10 kg | 103 / 32 lb 46.7 / 14.5 kg |
| 110 lb 49.9 kg | 37 / 9 lb 16.8 / 4.1 kg | 55 / 14 lb 24.9 / 6.4 kg | 80 / 24 lb 36.3 / 10.9 kg | 110 / 34 lb 49.9 / 15.4 kg |
| 120 lb 54.4 kg | 39 / 9 lb 17.7 / 4.1 kg | 59 / 15 lb 26.8 / 6.8 kg | 84 / 25 lb 38.1 / 11.3 kg | 116 / 36 lb 52.6 / 16.3 kg |
| 130 lb 59 kg | 41 / 10 lb 18.6 / 4.5 kg | 62 / 15 lb 28.1 / 6.8 kg | 89 / 26 lb 40.4 / 11.8 kg | 123 / 38 lb 55.8 / 17.2 kg |
| 140 lb 63.5 kg | 43 / 11 lb 19.5 / 5 kg | 65 / 16 lb 29.5 / 7.3 kg | 94 / 28 lb 42.6 / 12.7 kg | 129 / 40 lb 58.5 / 18.1 kg |
| 150 lb 68 kg | 45 / 11 lb 20.4 / 5 kg | 68 / 17 lb 30.8 / 7.7 kg | 98 / 29 lb 44.5 / 13.2 kg | 135 / 42 lb 61.2 / 19.1 kg |
| 160 lb 72.6 kg | 47 / 11 lb 21.3 / 5 kg | 71 / 18 lb 32.2 / 8.2 kg | 102 / 30 lb 46.3 / 13.6 kg | 141 / 44 lb 64 / 20 kg |
| 170 lb 77.1 kg | 49 / 12 lb 22.2 / 5.4 kg | 74 / 18 lb 33.6 / 8.2 kg | 107 / 32 lb 48.5 / 14.5 kg | 147 / 46 lb 66.7 / 20.9 kg |
| 180 lb 81.6 kg | 51 / 12 lb 23.1 / 5.4 kg | 77 / 19 lb 34.9 / 8.6 kg | 111 / 33 lb 50.3 / 15 kg | 152 / 47 lb 68.9 / 21.3 kg |
| 190 lb 86.2 kg | 53 / 13 lb 24 / 5.9 kg | 80 / 20 lb 36.3 / 9.1 kg | 115 / 34 lb 52.2 / 15.4 kg | 158 / 49 lb 71.7 / 22.2 kg |
| 200 lb 90.7 kg | 55 / 13 lb 24.9 / 5.9 kg | 82 / 21 lb 37.2 / 9.5 kg | 119 / 35 lb 54 / 15.9 kg | 164 / 51 lb 74.4 / 23.1 kg |
| 210 lb 95.3 kg | 56 / 14 lb 25.4 / 6.4 kg | 85 / 21 lb 38.6 / 9.5 kg | 123 / 36 lb 55.8 / 16.3 kg | 169 / 53 lb 76.7 / 24 kg |
| 220 lb 99.8 kg | 58 / 14 lb 26.3 / 6.4 kg | 88 / 22 lb 39.9 / 10 kg | 127 / 37 lb 57.6 / 16.8 kg | 174 / 54 lb 78.9 / 24.5 kg |
| 230 lb 104.3 kg | 60 / 15 lb 27.2 / 6.8 kg | 90 / 23 lb 40.8 / 10.4 kg | 130 / 39 lb 59 / 17.7 kg | 180 / 56 lb 81.6 / 25.4 kg |
| 240 lb 108.9 kg | 62 / 15 lb 28.1 / 6.8 kg | 93 / 23 lb 42.2 / 10.4 kg | 134 / 40 lb 60.8 / 18.1 kg | 185 / 57 lb 83.9 / 25.9 kg |
How Your Bulgarian Split Squat vs Cable Hip Abduction 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 cable hip abduction strength level
The standards use the sex-specific strength levels from the individual Cable Hip Abduction 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 cable resistance 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 cable hip abduction | Adjust cable hip abduction targets to exact bodyweight while preserving the one-working-leg cable setting and total-reps conventions. |
| 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 Cable Hip Abduction 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 cable hip abduction 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.
53.1 → 98 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable hip abduction standard minus the Bulgarian split squat standard. A plus sign means the cable hip abduction standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −45 lb −20.4 kg | −66 lb −29.9 kg | −90 lb −40.8 kg | −117 lb −53.1 kg |
| 130 lb 59 kg | −47 lb −21.4 kg | −70 lb −31.8 kg | −95 lb −43.1 kg | −123 lb −55.8 kg |
| 140 lb 63.5 kg | −50 lb −22.7 kg | −73 lb −33.1 kg | −99 lb −44.9 kg | −130 lb −58.9 kg |
| 150 lb 68 kg | −52 lb −23.6 kg | −76 lb −34.5 kg | −104 lb −47.2 kg | −136 lb −61.7 kg |
| 160 lb 72.6 kg | −55 lb −24.9 kg | −80 lb −36.3 kg | −108 lb −49 kg | −141 lb −64 kg |
| 170 lb 77.1 kg | −57 lb −25.8 kg | −83 lb −37.7 kg | −113 lb −51.2 kg | −147 lb −66.7 kg |
| 180 lb 81.6 kg | −59 lb −26.7 kg | −86 lb −39 kg | −117 lb −53.1 kg | −153 lb −69.4 kg |
| 190 lb 86.2 kg | −61 lb −27.7 kg | −89 lb −40.4 kg | −122 lb −55.4 kg | −159 lb −72.1 kg |
| 200 lb 90.7 kg | −63 lb −28.5 kg | −92 lb −41.7 kg | −127 lb −57.6 kg | −165 lb −74.8 kg |
| 210 lb 95.3 kg | −65 lb −29.4 kg | −95 lb −43.1 kg | −130 lb −59 kg | −170 lb −77.1 kg |
| 220 lb 99.8 kg | −67 lb −30.4 kg | −98 lb −44.5 kg | −135 lb −61.2 kg | −175 lb −79.4 kg |
| 230 lb 104.3 kg | −69 lb −31.3 kg | −101 lb −45.8 kg | −139 lb −63.1 kg | −181 lb −82.1 kg |
| 240 lb 108.9 kg | −71 lb −32.2 kg | −104 lb −47.1 kg | −142 lb −64.4 kg | −186 lb −84.4 kg |
| 250 lb 113.4 kg | −73 lb −33.1 kg | −107 lb −48.5 kg | −147 lb −66.7 kg | −191 lb −86.6 kg |
| 260 lb 117.9 kg | −76 lb −34.4 kg | −110 lb −49.9 kg | −151 lb −68.5 kg | −196 lb −88.9 kg |
| 270 lb 122.5 kg | −77 lb −34.9 kg | −112 lb −50.8 kg | −154 lb −69.9 kg | −201 lb −91.2 kg |
| 280 lb 127 kg | −79 lb −35.9 kg | −116 lb −52.6 kg | −158 lb −71.7 kg | −206 lb −93.4 kg |
| 290 lb 131.5 kg | −81 lb −36.7 kg | −118 lb −53.5 kg | −162 lb −73.5 kg | −211 lb −95.7 kg |
| 300 lb 136.1 kg | −83 lb −37.6 kg | −121 lb −54.9 kg | −166 lb −75.3 kg | −216 lb −98 kg |
How Women’s Bulgarian Split Squat and Cable Hip Abduction Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
32.2 → 58 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable hip abduction standard minus the Bulgarian split squat standard. A plus sign means the cable hip abduction standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −53 lb −24 kg | −71 lb −32.2 kg |
| 110 lb 49.9 kg | −28 lb −12.7 kg | −41 lb −18.5 kg | −56 lb −25.4 kg | −76 lb −34.5 kg |
| 120 lb 54.4 kg | −30 lb −13.6 kg | −44 lb −20 kg | −59 lb −26.8 kg | −80 lb −36.3 kg |
| 130 lb 59 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −63 lb −28.6 kg | −85 lb −38.6 kg |
| 140 lb 63.5 kg | −32 lb −14.5 kg | −49 lb −22.2 kg | −66 lb −29.9 kg | −89 lb −40.4 kg |
| 150 lb 68 kg | −34 lb −15.4 kg | −51 lb −23.1 kg | −69 lb −31.3 kg | −93 lb −42.1 kg |
| 160 lb 72.6 kg | −36 lb −16.3 kg | −53 lb −24 kg | −72 lb −32.7 kg | −97 lb −44 kg |
| 170 lb 77.1 kg | −37 lb −16.8 kg | −56 lb −25.4 kg | −75 lb −34 kg | −101 lb −45.8 kg |
| 180 lb 81.6 kg | −39 lb −17.7 kg | −58 lb −26.3 kg | −78 lb −35.3 kg | −105 lb −47.6 kg |
| 190 lb 86.2 kg | −40 lb −18.1 kg | −60 lb −27.2 kg | −81 lb −36.8 kg | −109 lb −49.5 kg |
| 200 lb 90.7 kg | −42 lb −19 kg | −61 lb −27.7 kg | −84 lb −38.1 kg | −113 lb −51.3 kg |
| 210 lb 95.3 kg | −42 lb −19 kg | −64 lb −29.1 kg | −87 lb −39.5 kg | −116 lb −52.7 kg |
| 220 lb 99.8 kg | −44 lb −19.9 kg | −66 lb −29.9 kg | −90 lb −40.8 kg | −120 lb −54.4 kg |
| 230 lb 104.3 kg | −45 lb −20.4 kg | −67 lb −30.4 kg | −91 lb −41.3 kg | −124 lb −56.2 kg |
| 240 lb 108.9 kg | −47 lb −21.3 kg | −70 lb −31.8 kg | −94 lb −42.7 kg | −128 lb −58 kg |
Bulgarian Split Squat and Cable Hip Abduction Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and strict cable hip abduction. Use strict canonical Bulgarian Split Squat and Cable Hip Abduction 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.
Enter the one-working-leg cable setting and total reps across both legs
Use one ankle cuff and the same station, resistance, support, body angle, and range on both legs. Enter the cable setting for one working leg and total valid reps across both sides. Do not count hip hike, pelvis rotation, body lean, swing, cable rebound, partial range, machine or band substitutions, or stronger-side compensation.
Enter one recent Bulgarian Split Squat result and one recent Cable Hip Abduction 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.
- Cable Hip Abduction — View the individual Cable Hip Abduction standards and next strength-level target.
- Hip Abduction Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Glute Kickback — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Hip Adduction — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Cossack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.