Smith Machine Split Squat vs Bulgarian Split Squat Strength Standards
Compare your smith machine split squat and Bulgarian 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: Total external load for Smith Machine Split Squat and Combined total external load for Bulgarian Split Squat. Testing: the total effective Smith machine bar load, including the Smith bar and plates according to the machine convention; 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. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Smith Machine Split Squat vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine split squat 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 smith machine split squat 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 Smith Machine Split Squat / 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 Smith Machine Split Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Smith Machine Split Squat; 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 | 53 / 56 lb 24 / 25.4 kg | 84 / 84 lb 38.1 / 38.1 kg | 120 / 119 lb 54.4 / 54 kg | 157 / 160 lb 71.2 / 72.6 kg |
| 130 lb 59 kg | 56 / 59 lb 25.4 / 26.8 kg | 89 / 89 lb 40.4 / 40.4 kg | 127 / 126 lb 57.6 / 57.2 kg | 165 / 169 lb 74.8 / 76.7 kg |
| 140 lb 63.5 kg | 59 / 62 lb 26.8 / 28.1 kg | 93 / 93 lb 42.2 / 42.2 kg | 133 / 132 lb 60.3 / 59.9 kg | 174 / 178 lb 78.9 / 80.7 kg |
| 150 lb 68 kg | 62 / 65 lb 28.1 / 29.5 kg | 97 / 97 lb 44 / 44 kg | 139 / 138 lb 63 / 62.6 kg | 182 / 186 lb 82.6 / 84.4 kg |
| 160 lb 72.6 kg | 64 / 68 lb 29 / 30.8 kg | 102 / 102 lb 46.3 / 46.3 kg | 145 / 144 lb 65.8 / 65.3 kg | 190 / 194 lb 86.2 / 88 kg |
| 170 lb 77.1 kg | 67 / 71 lb 30.4 / 32.2 kg | 106 / 106 lb 48.1 / 48.1 kg | 151 / 150 lb 68.5 / 68 kg | 198 / 202 lb 89.8 / 91.6 kg |
| 180 lb 81.6 kg | 69 / 73 lb 31.3 / 33.1 kg | 110 / 110 lb 49.9 / 49.9 kg | 157 / 156 lb 71.2 / 70.8 kg | 205 / 210 lb 93 / 95.3 kg |
| 190 lb 86.2 kg | 72 / 76 lb 32.7 / 34.5 kg | 114 / 114 lb 51.7 / 51.7 kg | 163 / 162 lb 73.9 / 73.5 kg | 213 / 218 lb 96.6 / 98.9 kg |
| 200 lb 90.7 kg | 75 / 79 lb 34 / 35.8 kg | 118 / 118 lb 53.5 / 53.5 kg | 169 / 168 lb 76.7 / 76.2 kg | 220 / 226 lb 99.8 / 102.5 kg |
| 210 lb 95.3 kg | 77 / 81 lb 34.9 / 36.7 kg | 122 / 122 lb 55.3 / 55.3 kg | 174 / 173 lb 78.9 / 78.5 kg | 228 / 233 lb 103.4 / 105.7 kg |
| 220 lb 99.8 kg | 79 / 84 lb 35.8 / 38.1 kg | 126 / 126 lb 57.2 / 57.2 kg | 180 / 179 lb 81.6 / 81.2 kg | 235 / 240 lb 106.6 / 108.9 kg |
| 230 lb 104.3 kg | 82 / 86 lb 37.2 / 39 kg | 129 / 129 lb 58.5 / 58.5 kg | 185 / 184 lb 83.9 / 83.5 kg | 242 / 248 lb 109.8 / 112.5 kg |
| 240 lb 108.9 kg | 84 / 89 lb 38.1 / 40.4 kg | 133 / 133 lb 60.3 / 60.3 kg | 190 / 189 lb 86.2 / 85.7 kg | 249 / 255 lb 112.9 / 115.7 kg |
| 250 lb 113.4 kg | 86 / 91 lb 39 / 41.3 kg | 137 / 137 lb 62.1 / 62.1 kg | 196 / 195 lb 88.9 / 88.5 kg | 256 / 262 lb 116.1 / 118.8 kg |
| 260 lb 117.9 kg | 89 / 94 lb 40.4 / 42.6 kg | 141 / 141 lb 64 / 64 kg | 201 / 200 lb 91.2 / 90.7 kg | 263 / 269 lb 119.3 / 122 kg |
| 270 lb 122.5 kg | 91 / 96 lb 41.3 / 43.5 kg | 144 / 144 lb 65.3 / 65.3 kg | 206 / 205 lb 93.4 / 93 kg | 269 / 276 lb 122 / 125.2 kg |
| 280 lb 127 kg | 93 / 98 lb 42.2 / 44.5 kg | 148 / 148 lb 67.1 / 67.1 kg | 211 / 210 lb 95.7 / 95.3 kg | 276 / 282 lb 125.2 / 127.9 kg |
| 290 lb 131.5 kg | 95 / 101 lb 43.1 / 45.8 kg | 151 / 151 lb 68.5 / 68.5 kg | 216 / 215 lb 98 / 97.5 kg | 282 / 289 lb 127.9 / 131.1 kg |
| 300 lb 136.1 kg | 98 / 103 lb 44.5 / 46.7 kg | 155 / 155 lb 70.3 / 70.3 kg | 221 / 220 lb 100.2 / 99.8 kg | 289 / 296 lb 131.1 / 134.3 kg |
Women’s Smith Machine Split Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Smith Machine Split Squat; 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 | 32 / 34 lb 14.5 / 15.4 kg | 53 / 52 lb 24 / 23.6 kg | 78 / 75 lb 35.4 / 34 kg | 103 / 103 lb 46.7 / 46.7 kg |
| 110 lb 49.9 kg | 34 / 37 lb 15.4 / 16.8 kg | 56 / 55 lb 25.4 / 24.9 kg | 83 / 80 lb 37.6 / 36.3 kg | 110 / 110 lb 49.9 / 49.9 kg |
| 120 lb 54.4 kg | 36 / 39 lb 16.3 / 17.7 kg | 59 / 59 lb 26.8 / 26.8 kg | 88 / 84 lb 39.9 / 38.1 kg | 116 / 116 lb 52.6 / 52.6 kg |
| 130 lb 59 kg | 38 / 41 lb 17.2 / 18.6 kg | 63 / 62 lb 28.6 / 28.1 kg | 93 / 89 lb 42.2 / 40.4 kg | 123 / 123 lb 55.8 / 55.8 kg |
| 140 lb 63.5 kg | 40 / 43 lb 18.1 / 19.5 kg | 66 / 65 lb 29.9 / 29.5 kg | 97 / 94 lb 44 / 42.6 kg | 129 / 129 lb 58.5 / 58.5 kg |
| 150 lb 68 kg | 42 / 45 lb 19.1 / 20.4 kg | 69 / 68 lb 31.3 / 30.8 kg | 102 / 98 lb 46.3 / 44.5 kg | 135 / 135 lb 61.2 / 61.2 kg |
| 160 lb 72.6 kg | 44 / 47 lb 20 / 21.3 kg | 72 / 71 lb 32.7 / 32.2 kg | 106 / 102 lb 48.1 / 46.3 kg | 141 / 141 lb 64 / 64 kg |
| 170 lb 77.1 kg | 46 / 49 lb 20.9 / 22.2 kg | 75 / 74 lb 34 / 33.6 kg | 111 / 107 lb 50.3 / 48.5 kg | 147 / 147 lb 66.7 / 66.7 kg |
| 180 lb 81.6 kg | 47 / 51 lb 21.3 / 23.1 kg | 78 / 77 lb 35.4 / 34.9 kg | 115 / 111 lb 52.2 / 50.3 kg | 152 / 152 lb 68.9 / 68.9 kg |
| 190 lb 86.2 kg | 49 / 53 lb 22.2 / 24 kg | 81 / 80 lb 36.7 / 36.3 kg | 119 / 115 lb 54 / 52.2 kg | 158 / 158 lb 71.7 / 71.7 kg |
| 200 lb 90.7 kg | 51 / 55 lb 23.1 / 24.9 kg | 84 / 82 lb 38.1 / 37.2 kg | 124 / 119 lb 56.2 / 54 kg | 164 / 164 lb 74.4 / 74.4 kg |
| 210 lb 95.3 kg | 53 / 56 lb 24 / 25.4 kg | 86 / 85 lb 39 / 38.6 kg | 128 / 123 lb 58.1 / 55.8 kg | 169 / 169 lb 76.7 / 76.7 kg |
| 220 lb 99.8 kg | 54 / 58 lb 24.5 / 26.3 kg | 89 / 88 lb 40.4 / 39.9 kg | 132 / 127 lb 59.9 / 57.6 kg | 174 / 174 lb 78.9 / 78.9 kg |
| 230 lb 104.3 kg | 56 / 60 lb 25.4 / 27.2 kg | 92 / 90 lb 41.7 / 40.8 kg | 136 / 130 lb 61.7 / 59 kg | 180 / 180 lb 81.6 / 81.6 kg |
| 240 lb 108.9 kg | 57 / 62 lb 25.9 / 28.1 kg | 94 / 93 lb 42.6 / 42.2 kg | 140 / 134 lb 63.5 / 60.8 kg | 185 / 185 lb 83.9 / 83.9 kg |
How Your Smith Machine Split Squat 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 smith machine split squat strength level
The standards use the sex-specific thresholds from the individual Smith Machine 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.
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 smith machine split squat | 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 Smith Machine Split Squat 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 smith machine 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 smith machine split squat and Bulgarian split squat standards are within 3 lb at 120 lb, 130 lb, 140 lb, and 150 lb.
Novice and Elite at every displayed bodyweight.
1.4 → 3.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the smith machine split squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the smith machine split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.4 kg | 0 lb 0 kg | −1 lb −0.4 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | 0 lb 0 kg | −1 lb −0.4 kg | +4 lb +1.9 kg |
| 140 lb 63.5 kg | +3 lb +1.3 kg | 0 lb 0 kg | −1 lb −0.4 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | 0 lb 0 kg | −1 lb −0.4 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.5 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.5 kg | +4 lb +1.8 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.4 kg | +5 lb +2.3 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.4 kg | +5 lb +2.3 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.5 kg | +6 lb +2.7 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.4 kg | +5 lb +2.3 kg |
| 220 lb 99.8 kg | +5 lb +2.3 kg | 0 lb 0 kg | −1 lb −0.4 kg | +5 lb +2.3 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.4 kg | +6 lb +2.7 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | 0 lb 0 kg | −1 lb −0.5 kg | +6 lb +2.8 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | 0 lb 0 kg | −1 lb −0.4 kg | +6 lb +2.7 kg |
| 260 lb 117.9 kg | +5 lb +2.2 kg | 0 lb 0 kg | −1 lb −0.5 kg | +6 lb +2.7 kg |
| 270 lb 122.5 kg | +5 lb +2.2 kg | 0 lb 0 kg | −1 lb −0.4 kg | +7 lb +3.2 kg |
| 280 lb 127 kg | +5 lb +2.3 kg | 0 lb 0 kg | −1 lb −0.4 kg | +6 lb +2.7 kg |
| 290 lb 131.5 kg | +6 lb +2.7 kg | 0 lb 0 kg | −1 lb −0.5 kg | +7 lb +3.2 kg |
| 300 lb 136.1 kg | +5 lb +2.2 kg | 0 lb 0 kg | −1 lb −0.4 kg | +7 lb +3.2 kg |
How Women’s Smith Machine Split Squat and Bulgarian Split Squat Standards Differ
What the women’s data shows:
The smith machine split squat and Bulgarian split squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, and 210 lb.
Novice at every displayed bodyweight.
0 → 0 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the smith machine split squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the smith machine split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | −1 lb −0.4 kg | −3 lb −1.4 kg | 0 lb 0 kg |
| 110 lb 49.9 kg | +3 lb +1.4 kg | −1 lb −0.5 kg | −3 lb −1.3 kg | 0 lb 0 kg |
| 120 lb 54.4 kg | +3 lb +1.4 kg | 0 lb 0 kg | −4 lb −1.8 kg | 0 lb 0 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | −1 lb −0.4 kg | −3 lb −1.4 kg | 0 lb 0 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | +3 lb +1.3 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | +3 lb +1.3 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | −1 lb −0.5 kg | −4 lb −1.9 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | +3 lb +1.4 kg | −1 lb −0.4 kg | −5 lb −2.3 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | −1 lb −0.5 kg | −5 lb −2.3 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | +5 lb +2.2 kg | −1 lb −0.4 kg | −6 lb −2.7 kg | 0 lb 0 kg |
Smith Machine Split Squat and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict smith machine split squat test and a rear-foot-elevated Bulgarian split squat. Use strict canonical Smith Machine Split Squat and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Smith Machine Split Squat setup and load convention
the total effective Smith machine bar load, including the Smith bar and plates according to the machine convention total reps across both legs combined use a static split stance with the rear foot on the floor, descend under control to valid depth, and finish tall without hook contact, hand support, bounce, or stance drift Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted 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 Smith Machine Split Squat result and one recent Bulgarian Split Squat result
Use each exercise’s canonical input: Total external load for Smith Machine Split Squat and Combined total external load for Bulgarian Split Squat.
Related Tools
- Smith Machine Split Squat — View the individual Smith Machine Split 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.
- Smith Machine Lunge — 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.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.