Side Lunge vs Bulgarian Split Squat Strength Standards
Compare your barbell side lunge 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: Total barbell load for Barbell Side Lunge and Combined total external load for Bulgarian Split Squat. Use Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. 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.
Barbell Side Lunge vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell side lunge 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 barbell side lunge 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 Barbell Side Lunge / 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 Barbell Side Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Barbell Side Lunge; 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 | 36 / 56 lb 16.3 / 25.4 kg | 53 / 84 lb 24 / 38.1 kg | 76 / 119 lb 34.5 / 54 kg | 104 / 160 lb 47.2 / 72.6 kg |
| 130 lb 59 kg | 38 / 59 lb 17.2 / 26.8 kg | 56 / 89 lb 25.4 / 40.4 kg | 80 / 126 lb 36.3 / 57.2 kg | 109 / 169 lb 49.4 / 76.7 kg |
| 140 lb 63.5 kg | 40 / 62 lb 18.1 / 28.1 kg | 59 / 93 lb 26.8 / 42.2 kg | 84 / 132 lb 38.1 / 59.9 kg | 115 / 178 lb 52.2 / 80.7 kg |
| 150 lb 68 kg | 42 / 65 lb 19.1 / 29.5 kg | 62 / 97 lb 28.1 / 44 kg | 88 / 138 lb 39.9 / 62.6 kg | 120 / 186 lb 54.4 / 84.4 kg |
| 160 lb 72.6 kg | 44 / 68 lb 20 / 30.8 kg | 64 / 102 lb 29 / 46.3 kg | 92 / 144 lb 41.7 / 65.3 kg | 126 / 194 lb 57.2 / 88 kg |
| 170 lb 77.1 kg | 45 / 71 lb 20.4 / 32.2 kg | 67 / 106 lb 30.4 / 48.1 kg | 96 / 150 lb 43.5 / 68 kg | 131 / 202 lb 59.4 / 91.6 kg |
| 180 lb 81.6 kg | 47 / 73 lb 21.3 / 33.1 kg | 69 / 110 lb 31.3 / 49.9 kg | 99 / 156 lb 44.9 / 70.8 kg | 136 / 210 lb 61.7 / 95.3 kg |
| 190 lb 86.2 kg | 49 / 76 lb 22.2 / 34.5 kg | 72 / 114 lb 32.7 / 51.7 kg | 103 / 162 lb 46.7 / 73.5 kg | 141 / 218 lb 64 / 98.9 kg |
| 200 lb 90.7 kg | 51 / 79 lb 23.1 / 35.8 kg | 75 / 118 lb 34 / 53.5 kg | 107 / 168 lb 48.5 / 76.2 kg | 146 / 226 lb 66.2 / 102.5 kg |
| 210 lb 95.3 kg | 52 / 81 lb 23.6 / 36.7 kg | 77 / 122 lb 34.9 / 55.3 kg | 110 / 173 lb 49.9 / 78.5 kg | 151 / 233 lb 68.5 / 105.7 kg |
| 220 lb 99.8 kg | 54 / 84 lb 24.5 / 38.1 kg | 79 / 126 lb 35.8 / 57.2 kg | 114 / 179 lb 51.7 / 81.2 kg | 155 / 240 lb 70.3 / 108.9 kg |
| 230 lb 104.3 kg | 56 / 86 lb 25.4 / 39 kg | 82 / 129 lb 37.2 / 58.5 kg | 117 / 184 lb 53.1 / 83.5 kg | 160 / 248 lb 72.6 / 112.5 kg |
| 240 lb 108.9 kg | 57 / 89 lb 25.9 / 40.4 kg | 84 / 133 lb 38.1 / 60.3 kg | 120 / 189 lb 54.4 / 85.7 kg | 165 / 255 lb 74.8 / 115.7 kg |
| 250 lb 113.4 kg | 59 / 91 lb 26.8 / 41.3 kg | 86 / 137 lb 39 / 62.1 kg | 124 / 195 lb 56.2 / 88.5 kg | 169 / 262 lb 76.7 / 118.8 kg |
| 260 lb 117.9 kg | 60 / 94 lb 27.2 / 42.6 kg | 89 / 141 lb 40.4 / 64 kg | 127 / 200 lb 57.6 / 90.7 kg | 174 / 269 lb 78.9 / 122 kg |
| 270 lb 122.5 kg | 62 / 96 lb 28.1 / 43.5 kg | 91 / 144 lb 41.3 / 65.3 kg | 130 / 205 lb 59 / 93 kg | 178 / 276 lb 80.7 / 125.2 kg |
| 280 lb 127 kg | 63 / 98 lb 28.6 / 44.5 kg | 93 / 148 lb 42.2 / 67.1 kg | 133 / 210 lb 60.3 / 95.3 kg | 183 / 282 lb 83 / 127.9 kg |
| 290 lb 131.5 kg | 65 / 101 lb 29.5 / 45.8 kg | 95 / 151 lb 43.1 / 68.5 kg | 137 / 215 lb 62.1 / 97.5 kg | 187 / 289 lb 84.8 / 131.1 kg |
| 300 lb 136.1 kg | 66 / 103 lb 29.9 / 46.7 kg | 98 / 155 lb 44.5 / 70.3 kg | 140 / 220 lb 63.5 / 99.8 kg | 191 / 296 lb 86.6 / 134.3 kg |
Women’s Barbell Side Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Barbell Side Lunge; 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 | 22 / 34 lb 10 / 15.4 kg | 34 / 52 lb 15.4 / 23.6 kg | 48 / 75 lb 21.8 / 34 kg | 66 / 103 lb 29.9 / 46.7 kg |
| 110 lb 49.9 kg | 24 / 37 lb 10.9 / 16.8 kg | 36 / 55 lb 16.3 / 24.9 kg | 51 / 80 lb 23.1 / 36.3 kg | 71 / 110 lb 32.2 / 49.9 kg |
| 120 lb 54.4 kg | 25 / 39 lb 11.3 / 17.7 kg | 38 / 59 lb 17.2 / 26.8 kg | 54 / 84 lb 24.5 / 38.1 kg | 75 / 116 lb 34 / 52.6 kg |
| 130 lb 59 kg | 26 / 41 lb 11.8 / 18.6 kg | 40 / 62 lb 18.1 / 28.1 kg | 57 / 89 lb 25.9 / 40.4 kg | 79 / 123 lb 35.8 / 55.8 kg |
| 140 lb 63.5 kg | 28 / 43 lb 12.7 / 19.5 kg | 42 / 65 lb 19.1 / 29.5 kg | 60 / 94 lb 27.2 / 42.6 kg | 83 / 129 lb 37.6 / 58.5 kg |
| 150 lb 68 kg | 29 / 45 lb 13.2 / 20.4 kg | 44 / 68 lb 20 / 30.8 kg | 63 / 98 lb 28.6 / 44.5 kg | 87 / 135 lb 39.5 / 61.2 kg |
| 160 lb 72.6 kg | 30 / 47 lb 13.6 / 21.3 kg | 46 / 71 lb 20.9 / 32.2 kg | 66 / 102 lb 29.9 / 46.3 kg | 91 / 141 lb 41.3 / 64 kg |
| 170 lb 77.1 kg | 32 / 49 lb 14.5 / 22.2 kg | 48 / 74 lb 21.8 / 33.6 kg | 68 / 107 lb 30.8 / 48.5 kg | 95 / 147 lb 43.1 / 66.7 kg |
| 180 lb 81.6 kg | 33 / 51 lb 15 / 23.1 kg | 50 / 77 lb 22.7 / 34.9 kg | 71 / 111 lb 32.2 / 50.3 kg | 98 / 152 lb 44.5 / 68.9 kg |
| 190 lb 86.2 kg | 34 / 53 lb 15.4 / 24 kg | 52 / 80 lb 23.6 / 36.3 kg | 74 / 115 lb 33.6 / 52.2 kg | 102 / 158 lb 46.3 / 71.7 kg |
| 200 lb 90.7 kg | 35 / 55 lb 15.9 / 24.9 kg | 53 / 82 lb 24 / 37.2 kg | 76 / 119 lb 34.5 / 54 kg | 105 / 164 lb 47.6 / 74.4 kg |
| 210 lb 95.3 kg | 36 / 56 lb 16.3 / 25.4 kg | 55 / 85 lb 24.9 / 38.6 kg | 79 / 123 lb 35.8 / 55.8 kg | 109 / 169 lb 49.4 / 76.7 kg |
| 220 lb 99.8 kg | 37 / 58 lb 16.8 / 26.3 kg | 57 / 88 lb 25.9 / 39.9 kg | 81 / 127 lb 36.7 / 57.6 kg | 112 / 174 lb 50.8 / 78.9 kg |
| 230 lb 104.3 kg | 39 / 60 lb 17.7 / 27.2 kg | 59 / 90 lb 26.8 / 40.8 kg | 84 / 130 lb 38.1 / 59 kg | 116 / 180 lb 52.6 / 81.6 kg |
| 240 lb 108.9 kg | 40 / 62 lb 18.1 / 28.1 kg | 60 / 93 lb 27.2 / 42.2 kg | 86 / 134 lb 39 / 60.8 kg | 119 / 185 lb 54 / 83.9 kg |
How Your Barbell Side Lunge 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 barbell side lunge strength level
The standards use the sex-specific thresholds from the individual Barbell Side Lunge 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.
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 barbell side lunge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Barbell Side Lunge 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 barbell side lunge 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.
25.4 → 47.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the barbell side lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the barbell side lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +20 lb +9.1 kg | +31 lb +14.1 kg | +43 lb +19.5 kg | +56 lb +25.4 kg |
| 130 lb 59 kg | +21 lb +9.6 kg | +33 lb +15 kg | +46 lb +20.9 kg | +60 lb +27.3 kg |
| 140 lb 63.5 kg | +22 lb +10 kg | +34 lb +15.4 kg | +48 lb +21.8 kg | +63 lb +28.5 kg |
| 150 lb 68 kg | +23 lb +10.4 kg | +35 lb +15.9 kg | +50 lb +22.7 kg | +66 lb +30 kg |
| 160 lb 72.6 kg | +24 lb +10.8 kg | +38 lb +17.3 kg | +52 lb +23.6 kg | +68 lb +30.8 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +71 lb +32.2 kg |
| 180 lb 81.6 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +57 lb +25.9 kg | +74 lb +33.6 kg |
| 190 lb 86.2 kg | +27 lb +12.3 kg | +42 lb +19 kg | +59 lb +26.8 kg | +77 lb +34.9 kg |
| 200 lb 90.7 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +61 lb +27.7 kg | +80 lb +36.3 kg |
| 210 lb 95.3 kg | +29 lb +13.1 kg | +45 lb +20.4 kg | +63 lb +28.6 kg | +82 lb +37.2 kg |
| 220 lb 99.8 kg | +30 lb +13.6 kg | +47 lb +21.4 kg | +65 lb +29.5 kg | +85 lb +38.6 kg |
| 230 lb 104.3 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +67 lb +30.4 kg | +88 lb +39.9 kg |
| 240 lb 108.9 kg | +32 lb +14.5 kg | +49 lb +22.2 kg | +69 lb +31.3 kg | +90 lb +40.9 kg |
| 250 lb 113.4 kg | +32 lb +14.5 kg | +51 lb +23.1 kg | +71 lb +32.3 kg | +93 lb +42.1 kg |
| 260 lb 117.9 kg | +34 lb +15.4 kg | +52 lb +23.6 kg | +73 lb +33.1 kg | +95 lb +43.1 kg |
| 270 lb 122.5 kg | +34 lb +15.4 kg | +53 lb +24 kg | +75 lb +34 kg | +98 lb +44.5 kg |
| 280 lb 127 kg | +35 lb +15.9 kg | +55 lb +24.9 kg | +77 lb +35 kg | +99 lb +44.9 kg |
| 290 lb 131.5 kg | +36 lb +16.3 kg | +56 lb +25.4 kg | +78 lb +35.4 kg | +102 lb +46.3 kg |
| 300 lb 136.1 kg | +37 lb +16.8 kg | +57 lb +25.8 kg | +80 lb +36.3 kg | +105 lb +47.7 kg |
How Women’s Barbell Side Lunge 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.
16.8 → 29.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the barbell side lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the barbell side lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +27 lb +12.2 kg | +37 lb +16.8 kg |
| 110 lb 49.9 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +39 lb +17.7 kg |
| 120 lb 54.4 kg | +14 lb +6.4 kg | +21 lb +9.6 kg | +30 lb +13.6 kg | +41 lb +18.6 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +22 lb +10 kg | +32 lb +14.5 kg | +44 lb +20 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +46 lb +20.9 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +24 lb +10.8 kg | +35 lb +15.9 kg | +48 lb +21.7 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +36 lb +16.4 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +52 lb +23.6 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +27 lb +12.2 kg | +40 lb +18.1 kg | +54 lb +24.4 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +56 lb +25.4 kg |
| 200 lb 90.7 kg | +20 lb +9 kg | +29 lb +13.2 kg | +43 lb +19.5 kg | +59 lb +26.8 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +30 lb +13.7 kg | +44 lb +20 kg | +60 lb +27.3 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +31 lb +14 kg | +46 lb +20.9 kg | +62 lb +28.1 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +31 lb +14 kg | +46 lb +20.9 kg | +64 lb +29 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +33 lb +15 kg | +48 lb +21.8 kg | +66 lb +29.9 kg |
Barbell Side Lunge and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict barbell side lunge test and a rear-foot-elevated Bulgarian split squat. Use strict canonical Barbell Side Lunge and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and 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 Barbell Side Lunge result and one recent Bulgarian Split Squat result
Use each exercise’s canonical input: Total barbell load for Barbell Side Lunge and Combined total external load for Bulgarian Split Squat.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Belt Squat Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Double Kettlebell Bulgarian Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bulgarian Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.