Barbell Side Lunge vs Kettlebell Bulgarian Split Squat
Compare your barbell side lunge and kettlebell bulgarian split squat against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, keep one kettlebell controlled, descend to rear-foot-elevated split-squat depth, and stand tall without hand support, bouncing, losing kettlebell position, or stepping down before lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Kettlebell Bulgarian Split Squat Strength Standards
These bodyweight tables place the barbell side lunge and kettlebell bulgarian 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 Side Lunge / Kettlebell Bulgarian 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 Side Lunge vs Kettlebell Bulgarian 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 Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Kettlebell Bulgarian Split Squat | 34 lb15.4 kg | 53 lb24 kg | 77 lb34.9 kg | 104 lb47.2 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Kettlebell Bulgarian Split Squat | 36 lb16.3 kg | 56 lb25.4 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Kettlebell Bulgarian Split Squat | 38 lb17.2 kg | 59 lb26.8 kg | 86 lb39 kg | 115 lb52.2 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Kettlebell Bulgarian Split Squat | 39 lb17.7 kg | 62 lb28.1 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Kettlebell Bulgarian Split Squat | 41 lb18.6 kg | 64 lb29 kg | 94 lb42.6 kg | 126 lb57.2 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Kettlebell Bulgarian Split Squat | 43 lb19.5 kg | 67 lb30.4 kg | 97 lb44 kg | 131 lb59.4 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Kettlebell Bulgarian Split Squat | 44 lb20 kg | 69 lb31.3 kg | 101 lb45.8 kg | 136 lb61.7 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Kettlebell Bulgarian Split Squat | 46 lb20.9 kg | 72 lb32.7 kg | 105 lb47.6 kg | 141 lb64 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Kettlebell Bulgarian Split Squat | 48 lb21.8 kg | 75 lb34 kg | 109 lb49.4 kg | 146 lb66.2 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Kettlebell Bulgarian Split Squat | 49 lb22.2 kg | 77 lb34.9 kg | 112 lb50.8 kg | 151 lb68.5 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Kettlebell Bulgarian Split Squat | 51 lb23.1 kg | 79 lb35.8 kg | 116 lb52.6 kg | 155 lb70.3 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Kettlebell Bulgarian Split Squat | 52 lb23.6 kg | 82 lb37.2 kg | 119 lb54 kg | 160 lb72.6 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Kettlebell Bulgarian Split Squat | 54 lb24.5 kg | 84 lb38.1 kg | 123 lb55.8 kg | 165 lb74.8 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Kettlebell Bulgarian Split Squat | 55 lb24.9 kg | 86 lb39 kg | 126 lb57.2 kg | 169 lb76.7 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Kettlebell Bulgarian Split Squat | 57 lb25.9 kg | 89 lb40.4 kg | 129 lb58.5 kg | 174 lb78.9 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Kettlebell Bulgarian Split Squat | 58 lb26.3 kg | 91 lb41.3 kg | 133 lb60.3 kg | 178 lb80.7 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Kettlebell Bulgarian Split Squat | 60 lb27.2 kg | 93 lb42.2 kg | 136 lb61.7 kg | 183 lb83 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Kettlebell Bulgarian Split Squat | 61 lb27.7 kg | 95 lb43.1 kg | 139 lb63 kg | 187 lb84.8 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Kettlebell Bulgarian Split Squat | 62 lb28.1 kg | 98 lb44.5 kg | 142 lb64.4 kg | 191 lb86.6 kg |
Women’s Barbell Side Lunge vs Kettlebell Bulgarian 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 Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Kettlebell Bulgarian Split Squat | 20 lb9.1 kg | 31 lb14.1 kg | 46 lb20.9 kg | 63 lb28.6 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Kettlebell Bulgarian Split Squat | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | 67 lb30.4 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Kettlebell Bulgarian Split Squat | 22 lb10 kg | 35 lb15.9 kg | 52 lb23.6 kg | 72 lb32.7 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Kettlebell Bulgarian Split Squat | 24 lb10.9 kg | 37 lb16.8 kg | 55 lb24.9 kg | 75 lb34 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Kettlebell Bulgarian Split Squat | 25 lb11.3 kg | 39 lb17.7 kg | 57 lb25.9 kg | 79 lb35.8 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Kettlebell Bulgarian Split Squat | 26 lb11.8 kg | 41 lb18.6 kg | 60 lb27.2 kg | 83 lb37.6 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Kettlebell Bulgarian Split Squat | 27 lb12.2 kg | 43 lb19.5 kg | 63 lb28.6 kg | 87 lb39.5 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Kettlebell Bulgarian Split Squat | 28 lb12.7 kg | 45 lb20.4 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Kettlebell Bulgarian Split Squat | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 94 lb42.6 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Kettlebell Bulgarian Split Squat | 30 lb13.6 kg | 48 lb21.8 kg | 70 lb31.8 kg | 97 lb44 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Kettlebell Bulgarian Split Squat | 31 lb14.1 kg | 50 lb22.7 kg | 73 lb33.1 kg | 101 lb45.8 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Kettlebell Bulgarian Split Squat | 33 lb15 kg | 51 lb23.1 kg | 75 lb34 kg | 104 lb47.2 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Kettlebell Bulgarian Split Squat | 34 lb15.4 kg | 53 lb24 kg | 77 lb34.9 kg | 107 lb48.5 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Kettlebell Bulgarian Split Squat | 35 lb15.9 kg | 55 lb24.9 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Kettlebell Bulgarian Split Squat | 36 lb16.3 kg | 56 lb25.4 kg | 82 lb37.2 kg | 114 lb51.7 kg |
How Your Barbell Side Lunge vs Kettlebell Bulgarian Split Squat Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Side Lunge vs Kettlebell Bulgarian Split Squat comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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 exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the kettlebell bulgarian split squat strength level
For kettlebell bulgarian split squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the kettlebell bulgarian 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 Side Lunge and Kettlebell Bulgarian Split Squat Standards Differ
What the men’s data shows:
The barbell side lunge and kettlebell bulgarian split squat standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 240 lb, 260 lb, and 280 lb.
Advanced at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 0 to 0 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Kettlebell Bulgarian Split Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Kettlebell Bulgarian Split Squat standard is higher, and below zero means the Barbell Side Lunge 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 Side Lunge and Kettlebell Bulgarian Split Squat Standards Differ
What the women’s data shows:
The barbell side lunge and kettlebell bulgarian split squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 210 lb, and 220 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 1.3 kg at 100 lb and 2.3 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Kettlebell Bulgarian Split Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Kettlebell Bulgarian Split Squat standard is higher, and below zero means the Barbell Side Lunge 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 Side Lunge and Kettlebell Bulgarian Split Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell side lunge and kettlebell bulgarian split squat setup consistent with their individual rules. Use strict, repeatable Barbell Side Lunge and Kettlebell Bulgarian 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.
Use the exercise-specific 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 the Kettlebell Bulgarian Split Squat setup and load convention
One kettlebell used for the rear-foot-elevated split squat. Total valid reps across both legs combined. Keep one kettlebell controlled, descend to rear-foot-elevated split-squat depth, and stand tall without hand support, bouncing, losing kettlebell position, or stepping down before lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Side Lunge result and one recent Kettlebell Bulgarian Split Squat result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Kettlebell Bulgarian Split Squat — View the individual Kettlebell Bulgarian Split Squat standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — 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.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.