Belt Squat vs Bulgarian Split Squat Strength Standards
Compare your belt squat 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.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict belt squat on one tested machine using consistent belt, stance, depth, support, and lockout 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.
Belt Squat vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt 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 belt 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 Belt 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 Belt Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Belt 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 | 175 / 56 lb 79.4 / 25.4 kg | 221 / 84 lb 100.2 / 38.1 kg | 269 / 119 lb 122 / 54 kg | 316 / 160 lb 143.3 / 72.6 kg |
| 130 lb 59 kg | 185 / 59 lb 83.9 / 26.8 kg | 233 / 89 lb 105.7 / 40.4 kg | 283 / 126 lb 128.4 / 57.2 kg | 333 / 169 lb 151 / 76.7 kg |
| 140 lb 63.5 kg | 194 / 62 lb 88 / 28.1 kg | 245 / 93 lb 111.1 / 42.2 kg | 298 / 132 lb 135.2 / 59.9 kg | 350 / 178 lb 158.8 / 80.7 kg |
| 150 lb 68 kg | 203 / 65 lb 92.1 / 29.5 kg | 256 / 97 lb 116.1 / 44 kg | 312 / 138 lb 141.5 / 62.6 kg | 366 / 186 lb 166 / 84.4 kg |
| 160 lb 72.6 kg | 212 / 68 lb 96.2 / 30.8 kg | 268 / 102 lb 121.6 / 46.3 kg | 325 / 144 lb 147.4 / 65.3 kg | 383 / 194 lb 173.7 / 88 kg |
| 170 lb 77.1 kg | 221 / 71 lb 100.2 / 32.2 kg | 279 / 106 lb 126.6 / 48.1 kg | 339 / 150 lb 153.8 / 68 kg | 398 / 202 lb 180.5 / 91.6 kg |
| 180 lb 81.6 kg | 230 / 73 lb 104.3 / 33.1 kg | 289 / 110 lb 131.1 / 49.9 kg | 352 / 156 lb 159.7 / 70.8 kg | 414 / 210 lb 187.8 / 95.3 kg |
| 190 lb 86.2 kg | 238 / 76 lb 108 / 34.5 kg | 300 / 114 lb 136.1 / 51.7 kg | 365 / 162 lb 165.6 / 73.5 kg | 429 / 218 lb 194.6 / 98.9 kg |
| 200 lb 90.7 kg | 246 / 79 lb 111.6 / 35.8 kg | 310 / 118 lb 140.6 / 53.5 kg | 378 / 168 lb 171.5 / 76.2 kg | 444 / 226 lb 201.4 / 102.5 kg |
| 210 lb 95.3 kg | 254 / 81 lb 115.2 / 36.7 kg | 321 / 122 lb 145.6 / 55.3 kg | 390 / 173 lb 176.9 / 78.5 kg | 459 / 233 lb 208.2 / 105.7 kg |
| 220 lb 99.8 kg | 262 / 84 lb 118.8 / 38.1 kg | 331 / 126 lb 150.1 / 57.2 kg | 402 / 179 lb 182.3 / 81.2 kg | 473 / 240 lb 214.5 / 108.9 kg |
| 230 lb 104.3 kg | 270 / 86 lb 122.5 / 39 kg | 341 / 129 lb 154.7 / 58.5 kg | 415 / 184 lb 188.2 / 83.5 kg | 487 / 248 lb 220.9 / 112.5 kg |
| 240 lb 108.9 kg | 278 / 89 lb 126.1 / 40.4 kg | 351 / 133 lb 159.2 / 60.3 kg | 427 / 189 lb 193.7 / 85.7 kg | 501 / 255 lb 227.2 / 115.7 kg |
| 250 lb 113.4 kg | 286 / 91 lb 129.7 / 41.3 kg | 360 / 137 lb 163.3 / 62.1 kg | 438 / 195 lb 198.7 / 88.5 kg | 515 / 262 lb 233.6 / 118.8 kg |
| 260 lb 117.9 kg | 293 / 94 lb 132.9 / 42.6 kg | 370 / 141 lb 167.8 / 64 kg | 450 / 200 lb 204.1 / 90.7 kg | 529 / 269 lb 240 / 122 kg |
| 270 lb 122.5 kg | 301 / 96 lb 136.5 / 43.5 kg | 379 / 144 lb 171.9 / 65.3 kg | 461 / 205 lb 209.1 / 93 kg | 542 / 276 lb 245.8 / 125.2 kg |
| 280 lb 127 kg | 308 / 98 lb 139.7 / 44.5 kg | 388 / 148 lb 176 / 67.1 kg | 473 / 210 lb 214.5 / 95.3 kg | 556 / 282 lb 252.2 / 127.9 kg |
| 290 lb 131.5 kg | 316 / 101 lb 143.3 / 45.8 kg | 398 / 151 lb 180.5 / 68.5 kg | 484 / 215 lb 219.5 / 97.5 kg | 569 / 289 lb 258.1 / 131.1 kg |
| 300 lb 136.1 kg | 323 / 103 lb 146.5 / 46.7 kg | 407 / 155 lb 184.6 / 70.3 kg | 495 / 220 lb 224.5 / 99.8 kg | 582 / 296 lb 264 / 134.3 kg |
Women’s Belt Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Belt 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 | 109 / 34 lb 49.4 / 15.4 kg | 137 / 52 lb 62.1 / 23.6 kg | 172 / 75 lb 78 / 34 kg | 206 / 103 lb 93.4 / 46.7 kg |
| 110 lb 49.9 kg | 116 / 37 lb 52.6 / 16.8 kg | 146 / 55 lb 66.2 / 24.9 kg | 183 / 80 lb 83 / 36.3 kg | 220 / 110 lb 99.8 / 49.9 kg |
| 120 lb 54.4 kg | 123 / 39 lb 55.8 / 17.7 kg | 155 / 59 lb 70.3 / 26.8 kg | 194 / 84 lb 88 / 38.1 kg | 233 / 116 lb 105.7 / 52.6 kg |
| 130 lb 59 kg | 130 / 41 lb 59 / 18.6 kg | 164 / 62 lb 74.4 / 28.1 kg | 205 / 89 lb 93 / 40.4 kg | 245 / 123 lb 111.1 / 55.8 kg |
| 140 lb 63.5 kg | 137 / 43 lb 62.1 / 19.5 kg | 172 / 65 lb 78 / 29.5 kg | 215 / 94 lb 97.5 / 42.6 kg | 258 / 129 lb 117 / 58.5 kg |
| 150 lb 68 kg | 143 / 45 lb 64.9 / 20.4 kg | 180 / 68 lb 81.6 / 30.8 kg | 225 / 98 lb 102.1 / 44.5 kg | 270 / 135 lb 122.5 / 61.2 kg |
| 160 lb 72.6 kg | 149 / 47 lb 67.6 / 21.3 kg | 188 / 71 lb 85.3 / 32.2 kg | 235 / 102 lb 106.6 / 46.3 kg | 282 / 141 lb 127.9 / 64 kg |
| 170 lb 77.1 kg | 155 / 49 lb 70.3 / 22.2 kg | 196 / 74 lb 88.9 / 33.6 kg | 245 / 107 lb 111.1 / 48.5 kg | 293 / 147 lb 132.9 / 66.7 kg |
| 180 lb 81.6 kg | 161 / 51 lb 73 / 23.1 kg | 203 / 77 lb 92.1 / 34.9 kg | 254 / 111 lb 115.2 / 50.3 kg | 305 / 152 lb 138.3 / 68.9 kg |
| 190 lb 86.2 kg | 167 / 53 lb 75.7 / 24 kg | 211 / 80 lb 95.7 / 36.3 kg | 263 / 115 lb 119.3 / 52.2 kg | 316 / 158 lb 143.3 / 71.7 kg |
| 200 lb 90.7 kg | 173 / 55 lb 78.5 / 24.9 kg | 218 / 82 lb 98.9 / 37.2 kg | 273 / 119 lb 123.8 / 54 kg | 327 / 164 lb 148.3 / 74.4 kg |
| 210 lb 95.3 kg | 179 / 56 lb 81.2 / 25.4 kg | 225 / 85 lb 102.1 / 38.6 kg | 282 / 123 lb 127.9 / 55.8 kg | 338 / 169 lb 153.3 / 76.7 kg |
| 220 lb 99.8 kg | 185 / 58 lb 83.9 / 26.3 kg | 232 / 88 lb 105.2 / 39.9 kg | 290 / 127 lb 131.5 / 57.6 kg | 349 / 174 lb 158.3 / 78.9 kg |
| 230 lb 104.3 kg | 190 / 60 lb 86.2 / 27.2 kg | 239 / 90 lb 108.4 / 40.8 kg | 299 / 130 lb 135.6 / 59 kg | 359 / 180 lb 162.8 / 81.6 kg |
| 240 lb 108.9 kg | 196 / 62 lb 88.9 / 28.1 kg | 246 / 93 lb 111.6 / 42.2 kg | 308 / 134 lb 139.7 / 60.8 kg | 369 / 185 lb 167.4 / 83.9 kg |
How Your Belt 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 belt squat strength level
The standards use the sex-specific external-resistance thresholds from the individual Belt 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 move more machine resistance 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 belt squat | Adjust belt squat targets to exact bodyweight with the 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 Belt 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 belt 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.
70.7 → 129.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the belt squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −119 lb −54 kg | −137 lb −62.1 kg | −150 lb −68 kg | −156 lb −70.7 kg |
| 130 lb 59 kg | −126 lb −57.1 kg | −144 lb −65.3 kg | −157 lb −71.2 kg | −164 lb −74.3 kg |
| 140 lb 63.5 kg | −132 lb −59.9 kg | −152 lb −68.9 kg | −166 lb −75.3 kg | −172 lb −78.1 kg |
| 150 lb 68 kg | −138 lb −62.6 kg | −159 lb −72.1 kg | −174 lb −78.9 kg | −180 lb −81.6 kg |
| 160 lb 72.6 kg | −144 lb −65.4 kg | −166 lb −75.3 kg | −181 lb −82.1 kg | −189 lb −85.7 kg |
| 170 lb 77.1 kg | −150 lb −68 kg | −173 lb −78.5 kg | −189 lb −85.8 kg | −196 lb −88.9 kg |
| 180 lb 81.6 kg | −157 lb −71.2 kg | −179 lb −81.2 kg | −196 lb −88.9 kg | −204 lb −92.5 kg |
| 190 lb 86.2 kg | −162 lb −73.5 kg | −186 lb −84.4 kg | −203 lb −92.1 kg | −211 lb −95.7 kg |
| 200 lb 90.7 kg | −167 lb −75.8 kg | −192 lb −87.1 kg | −210 lb −95.3 kg | −218 lb −98.9 kg |
| 210 lb 95.3 kg | −173 lb −78.5 kg | −199 lb −90.3 kg | −217 lb −98.4 kg | −226 lb −102.5 kg |
| 220 lb 99.8 kg | −178 lb −80.7 kg | −205 lb −92.9 kg | −223 lb −101.1 kg | −233 lb −105.6 kg |
| 230 lb 104.3 kg | −184 lb −83.5 kg | −212 lb −96.2 kg | −231 lb −104.7 kg | −239 lb −108.4 kg |
| 240 lb 108.9 kg | −189 lb −85.7 kg | −218 lb −98.9 kg | −238 lb −108 kg | −246 lb −111.5 kg |
| 250 lb 113.4 kg | −195 lb −88.4 kg | −223 lb −101.2 kg | −243 lb −110.2 kg | −253 lb −114.8 kg |
| 260 lb 117.9 kg | −199 lb −90.3 kg | −229 lb −103.8 kg | −250 lb −113.4 kg | −260 lb −118 kg |
| 270 lb 122.5 kg | −205 lb −93 kg | −235 lb −106.6 kg | −256 lb −116.1 kg | −266 lb −120.6 kg |
| 280 lb 127 kg | −210 lb −95.2 kg | −240 lb −108.9 kg | −263 lb −119.2 kg | −274 lb −124.3 kg |
| 290 lb 131.5 kg | −215 lb −97.5 kg | −247 lb −112 kg | −269 lb −122 kg | −280 lb −127 kg |
| 300 lb 136.1 kg | −220 lb −99.8 kg | −252 lb −114.3 kg | −275 lb −124.7 kg | −286 lb −129.7 kg |
How Women’s Belt Squat 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.
46.7 → 83.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the belt squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −75 lb −34 kg | −85 lb −38.5 kg | −97 lb −44 kg | −103 lb −46.7 kg |
| 110 lb 49.9 kg | −79 lb −35.8 kg | −91 lb −41.3 kg | −103 lb −46.7 kg | −110 lb −49.9 kg |
| 120 lb 54.4 kg | −84 lb −38.1 kg | −96 lb −43.5 kg | −110 lb −49.9 kg | −117 lb −53.1 kg |
| 130 lb 59 kg | −89 lb −40.4 kg | −102 lb −46.3 kg | −116 lb −52.6 kg | −122 lb −55.3 kg |
| 140 lb 63.5 kg | −94 lb −42.6 kg | −107 lb −48.5 kg | −121 lb −54.9 kg | −129 lb −58.5 kg |
| 150 lb 68 kg | −98 lb −44.5 kg | −112 lb −50.8 kg | −127 lb −57.6 kg | −135 lb −61.3 kg |
| 160 lb 72.6 kg | −102 lb −46.3 kg | −117 lb −53.1 kg | −133 lb −60.3 kg | −141 lb −63.9 kg |
| 170 lb 77.1 kg | −106 lb −48.1 kg | −122 lb −55.3 kg | −138 lb −62.6 kg | −146 lb −66.2 kg |
| 180 lb 81.6 kg | −110 lb −49.9 kg | −126 lb −57.2 kg | −143 lb −64.9 kg | −153 lb −69.4 kg |
| 190 lb 86.2 kg | −114 lb −51.7 kg | −131 lb −59.4 kg | −148 lb −67.1 kg | −158 lb −71.6 kg |
| 200 lb 90.7 kg | −118 lb −53.6 kg | −136 lb −61.7 kg | −154 lb −69.8 kg | −163 lb −73.9 kg |
| 210 lb 95.3 kg | −123 lb −55.8 kg | −140 lb −63.5 kg | −159 lb −72.1 kg | −169 lb −76.6 kg |
| 220 lb 99.8 kg | −127 lb −57.6 kg | −144 lb −65.3 kg | −163 lb −73.9 kg | −175 lb −79.4 kg |
| 230 lb 104.3 kg | −130 lb −59 kg | −149 lb −67.6 kg | −169 lb −76.6 kg | −179 lb −81.2 kg |
| 240 lb 108.9 kg | −134 lb −60.8 kg | −153 lb −69.4 kg | −174 lb −78.9 kg | −184 lb −83.5 kg |
Belt Squat and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict machine belt squat and a rear-foot-elevated Bulgarian split squat. Use strict canonical Belt Squat and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one belt squat machine and consistent setup
Enter the tested machine’s external resistance. Keep belt attachment, platform, stance, support, and depth consistent, descend under control, and stand to full knee and hip extension. Do not enter barbell squats, different machine conventions, hand-assisted reps, bounced reps, partial reps, or estimated lever force.
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 Belt Squat result and one recent Bulgarian Split Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Belt Squat — View the individual Belt 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.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.