Barbell Front Squat vs Barbell Front Foot Elevated Split Squat
Compare your barbell front squat and barbell front foot elevated split squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee. For the second exercise, 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. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Front Squat vs Barbell Front Foot Elevated Split Squat Strength Standards
These bodyweight tables place the barbell front squat and barbell front foot elevated split squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Front Squat / Barbell Front Foot Elevated Split Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Front Squat vs Barbell Front Foot Elevated Split Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Front Squat | 119 lb54 kg | 154 lb69.9 kg | 203 lb92.1 kg | 259 lb117.5 kg |
| Barbell Front Foot Elevated Split Squat | 70 lb31.8 kg | 101 lb45.8 kg | 137 lb62.1 kg | 175 lb79.4 kg | |
| 130 lb59 kg | Barbell Front Squat | 126 lb57.2 kg | 162 lb73.5 kg | 214 lb97.1 kg | 273 lb123.8 kg |
| Barbell Front Foot Elevated Split Squat | 74 lb33.6 kg | 106 lb48.1 kg | 144 lb65.3 kg | 185 lb83.9 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 132 lb59.9 kg | 171 lb77.6 kg | 225 lb102.1 kg | 287 lb130.2 kg |
| Barbell Front Foot Elevated Split Squat | 78 lb35.4 kg | 112 lb50.8 kg | 152 lb68.9 kg | 194 lb88 kg | |
| 150 lb68 kg | Barbell Front Squat | 138 lb62.6 kg | 179 lb81.2 kg | 236 lb107 kg | 301 lb136.5 kg |
| Barbell Front Foot Elevated Split Squat | 81 lb36.7 kg | 117 lb53.1 kg | 159 lb72.1 kg | 203 lb92.1 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 144 lb65.3 kg | 186 lb84.4 kg | 246 lb111.6 kg | 314 lb142.4 kg |
| Barbell Front Foot Elevated Split Squat | 85 lb38.6 kg | 122 lb55.3 kg | 166 lb75.3 kg | 212 lb96.2 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 150 lb68 kg | 194 lb88 kg | 256 lb116.1 kg | 327 lb148.3 kg |
| Barbell Front Foot Elevated Split Squat | 88 lb39.9 kg | 127 lb57.6 kg | 173 lb78.5 kg | 221 lb100.2 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 156 lb70.8 kg | 202 lb91.6 kg | 266 lb120.7 kg | 340 lb154.2 kg |
| Barbell Front Foot Elevated Split Squat | 92 lb41.7 kg | 132 lb59.9 kg | 179 lb81.2 kg | 230 lb104.3 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 162 lb73.5 kg | 209 lb94.8 kg | 276 lb125.2 kg | 352 lb159.7 kg |
| Barbell Front Foot Elevated Split Squat | 95 lb43.1 kg | 137 lb62.1 kg | 186 lb84.4 kg | 238 lb108 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 364 lb165.1 kg |
| Barbell Front Foot Elevated Split Squat | 98 lb44.5 kg | 142 lb64.4 kg | 192 lb87.1 kg | 246 lb111.6 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 173 lb78.5 kg | 223 lb101.2 kg | 295 lb133.8 kg | 376 lb170.6 kg |
| Barbell Front Foot Elevated Split Squat | 102 lb46.3 kg | 146 lb66.2 kg | 199 lb90.3 kg | 254 lb115.2 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 179 lb81.2 kg | 230 lb104.3 kg | 304 lb137.9 kg | 388 lb176 kg |
| Barbell Front Foot Elevated Split Squat | 105 lb47.6 kg | 151 lb68.5 kg | 205 lb93 kg | 262 lb118.8 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 184 lb83.5 kg | 237 lb107.5 kg | 313 lb142 kg | 400 lb181.4 kg |
| Barbell Front Foot Elevated Split Squat | 108 lb49 kg | 156 lb70.8 kg | 211 lb95.7 kg | 270 lb122.5 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 189 lb85.7 kg | 244 lb110.7 kg | 323 lb146.5 kg | 411 lb186.4 kg |
| Barbell Front Foot Elevated Split Squat | 111 lb50.3 kg | 160 lb72.6 kg | 217 lb98.4 kg | 278 lb126.1 kg | |
| 250 lb113.4 kg | Barbell Front Squat | 195 lb88.5 kg | 251 lb113.9 kg | 331 lb150.1 kg | 423 lb191.9 kg |
| Barbell Front Foot Elevated Split Squat | 114 lb51.7 kg | 165 lb74.8 kg | 223 lb101.2 kg | 286 lb129.7 kg | |
| 260 lb117.9 kg | Barbell Front Squat | 200 lb90.7 kg | 258 lb117 kg | 340 lb154.2 kg | 434 lb196.9 kg |
| Barbell Front Foot Elevated Split Squat | 117 lb53.1 kg | 169 lb76.7 kg | 229 lb103.9 kg | 293 lb132.9 kg | |
| 270 lb122.5 kg | Barbell Front Squat | 205 lb93 kg | 264 lb119.7 kg | 349 lb158.3 kg | 445 lb201.8 kg |
| Barbell Front Foot Elevated Split Squat | 120 lb54.4 kg | 173 lb78.5 kg | 235 lb106.6 kg | 301 lb136.5 kg | |
| 280 lb127 kg | Barbell Front Squat | 210 lb95.3 kg | 271 lb122.9 kg | 357 lb161.9 kg | 456 lb206.8 kg |
| Barbell Front Foot Elevated Split Squat | 123 lb55.8 kg | 177 lb80.3 kg | 241 lb109.3 kg | 308 lb139.7 kg | |
| 290 lb131.5 kg | Barbell Front Squat | 215 lb97.5 kg | 277 lb125.6 kg | 366 lb166 kg | 467 lb211.8 kg |
| Barbell Front Foot Elevated Split Squat | 126 lb57.2 kg | 182 lb82.6 kg | 247 lb112 kg | 316 lb143.3 kg | |
| 300 lb136.1 kg | Barbell Front Squat | 220 lb99.8 kg | 283 lb128.4 kg | 374 lb169.6 kg | 477 lb216.4 kg |
| Barbell Front Foot Elevated Split Squat | 129 lb58.5 kg | 186 lb84.4 kg | 252 lb114.3 kg | 323 lb146.5 kg |
Women’s Barbell Front Squat vs Barbell Front Foot Elevated Split Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Front Squat | 86 lb39 kg | 114 lb51.7 kg | 149 lb67.6 kg | 189 lb85.7 kg |
| Barbell Front Foot Elevated Split Squat | 39 lb17.7 kg | 60 lb27.2 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 110 lb49.9 kg | Barbell Front Squat | 92 lb41.7 kg | 122 lb55.3 kg | 159 lb72.1 kg | 202 lb91.6 kg |
| Barbell Front Foot Elevated Split Squat | 41 lb18.6 kg | 63 lb28.6 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 120 lb54.4 kg | Barbell Front Squat | 97 lb44 kg | 129 lb58.5 kg | 168 lb76.2 kg | 214 lb97.1 kg |
| Barbell Front Foot Elevated Split Squat | 44 lb20 kg | 67 lb30.4 kg | 97 lb44 kg | 127 lb57.6 kg | |
| 130 lb59 kg | Barbell Front Squat | 103 lb46.7 kg | 136 lb61.7 kg | 177 lb80.3 kg | 225 lb102.1 kg |
| Barbell Front Foot Elevated Split Squat | 46 lb20.9 kg | 71 lb32.2 kg | 103 lb46.7 kg | 134 lb60.8 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 108 lb49 kg | 143 lb64.9 kg | 186 lb84.4 kg | 237 lb107.5 kg |
| Barbell Front Foot Elevated Split Squat | 49 lb22.2 kg | 74 lb33.6 kg | 108 lb49 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Front Squat | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 248 lb112.5 kg |
| Barbell Front Foot Elevated Split Squat | 51 lb23.1 kg | 78 lb35.4 kg | 113 lb51.3 kg | 147 lb66.7 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 118 lb53.5 kg | 157 lb71.2 kg | 204 lb92.5 kg | 259 lb117.5 kg |
| Barbell Front Foot Elevated Split Squat | 53 lb24 kg | 81 lb36.7 kg | 118 lb53.5 kg | 153 lb69.4 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 123 lb55.8 kg | 163 lb73.9 kg | 212 lb96.2 kg | 270 lb122.5 kg |
| Barbell Front Foot Elevated Split Squat | 55 lb24.9 kg | 85 lb38.6 kg | 123 lb55.8 kg | 160 lb72.6 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 128 lb58.1 kg | 169 lb76.7 kg | 220 lb99.8 kg | 280 lb127 kg |
| Barbell Front Foot Elevated Split Squat | 58 lb26.3 kg | 88 lb39.9 kg | 128 lb58.1 kg | 166 lb75.3 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 132 lb59.9 kg | 176 lb79.8 kg | 228 lb103.4 kg | 290 lb131.5 kg |
| Barbell Front Foot Elevated Split Squat | 60 lb27.2 kg | 91 lb41.3 kg | 132 lb59.9 kg | 172 lb78 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 137 lb62.1 kg | 182 lb82.6 kg | 236 lb107 kg | 300 lb136.1 kg |
| Barbell Front Foot Elevated Split Squat | 62 lb28.1 kg | 94 lb42.6 kg | 137 lb62.1 kg | 178 lb80.7 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 141 lb64 kg | 188 lb85.3 kg | 244 lb110.7 kg | 310 lb140.6 kg |
| Barbell Front Foot Elevated Split Squat | 64 lb29 kg | 98 lb44.5 kg | 141 lb64 kg | 184 lb83.5 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 146 lb66.2 kg | 194 lb88 kg | 252 lb114.3 kg | 320 lb145.1 kg |
| Barbell Front Foot Elevated Split Squat | 66 lb29.9 kg | 101 lb45.8 kg | 146 lb66.2 kg | 190 lb86.2 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 150 lb68 kg | 199 lb90.3 kg | 259 lb117.5 kg | 330 lb149.7 kg |
| Barbell Front Foot Elevated Split Squat | 68 lb30.8 kg | 104 lb47.2 kg | 150 lb68 kg | 195 lb88.5 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 155 lb70.3 kg | 205 lb93 kg | 267 lb121.1 kg | 339 lb153.8 kg |
| Barbell Front Foot Elevated Split Squat | 70 lb31.8 kg | 107 lb48.5 kg | 155 lb70.3 kg | 201 lb91.2 kg |
How Your Barbell Front Squat vs Barbell Front Foot Elevated Split Squat Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Barbell Front Squat and Barbell Front Foot Elevated Split Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the barbell front squat strength level
The standards use the sex-specific front squat thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the barbell front foot elevated split squat strength level
The barbell front foot elevated split squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 front squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell front foot elevated split squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Front Squat and Barbell Front Foot Elevated Split Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Barbell Front Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
38.1 → 69.9 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Front Foot Elevated Split Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Barbell Front Foot Elevated Split Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Front Squat and Barbell Front Foot Elevated Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Front Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 34.9 to 62.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Front Foot Elevated Split Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Barbell Front Foot Elevated Split Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Front Squat and Barbell Front Foot Elevated Split Squat Exercises Used by This Calculator
Valid results depend on using the specified barbell front squat and barbell front foot elevated split squat technique and load convention. Use strict, repeatable Barbell Front Squat and Barbell Front Foot Elevated Split Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the bar in the front rack through full depth
Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.
Use the Barbell Front Foot Elevated Split Squat setup and load convention
Entered load is total external barbell weight, including the bar and all plates. 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, barbell 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 Barbell Front Squat result and one recent Barbell Front Foot Elevated Split Squat result
First lift: total barbell weight and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- Barbell Front Foot Elevated Split Squat — View the individual Barbell Front Foot Elevated Split Squat standards and next strength-level target.
- Split Squat Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Safety Bar Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bulgarian Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.