Bulgarian Split Squat Strength Standards Calculator
How does your Bulgarian split squat compare to strength standards for your bodyweight?
Enter your bodyweight, the total weight you’re holding (dumbbells, kettlebells, or barbell), and the number of reps you completed in a set of 1–5 reps. The calculator estimates your max strength and compares it to Bulgarian split squat strength standards for lifters at your bodyweight.
You’ll see your exact strength level, how your split squat compares to lifters your size, and how many more pounds you need to reach the next tier. Every result is saved automatically, so you can track your progress over time, compare past tests, and see how close you are to moving up.
Enter your numbers now to see your current tier, your ranking, and the exact weight you need to hit your next strength level.
Understanding Your Bulgarian Split Squat Strength Score
Your Bulgarian split squat strength score shows how much weight you can handle in a full-range, controlled set compared to your bodyweight, using your estimated one-rep max to place you into a strength tier and show how close you are to the next level.
Your result falls into one of five levels:
- Beginner
- Novice
- Intermediate
- Advanced
- Elite
Each level is based on your strength compared to your bodyweight, not just how much weight you’re holding. Where you land inside that range determines how close you are to moving up.
For example:
- A 180 lb lifter at 0.61 (≈ 110 lb estimated 1RM) → just entered Intermediate
- A 180 lb lifter at 0.83 (≈ 150 lb estimated 1RM) → near the top of Intermediate
Both lifters are in the same tier, but one is just getting into that level while the other is close to reaching Advanced. The calculator shows exactly how much more weight is needed to move up so you can train with a clear target.
Now look at how bodyweight changes the result, even when the weight used is the same:
- A 180 lb lifter with a 120 lb estimated 1RM → 120 ÷ 180 = 0.67 → Intermediate
- A 220 lb lifter with that same 120 lb estimated 1RM → 120 ÷ 220 = 0.55 → Novice
The weight hasn’t changed, but the lighter lifter is stronger for their size. That’s why your score is based on this ratio instead of just the weight you use.
For this lift, enter the total external weight you’re holding—dumbbells, kettlebells, or barbell weight only. Your bodyweight is not included, and the calculator does not split the weight between legs.
This matters for the Bulgarian split squat because you’re lowering under control, hitting depth, and standing back up on one leg without losing balance. If you rush the descent, cut depth short, or lose position, you might still finish the rep, but you won’t be able to repeat that weight with the same form.
For example:
- 180 lb lifter Full-depth, stable reps: 140 lb estimated 1RM → 0.78 → Intermediate
- Same lifter Shallow reps or unstable position: 155 lb estimated 1RM → 0.86 → Advanced (inflated result from shortened range, not repeatable strength)
In the second case, the higher number comes from cutting the rep short or losing position, not from actually getting stronger through a full rep. The calculator assumes consistent, repeatable technique so your result reflects strength you can build on.
Each result is saved so you can see how your estimated max changes over time and track how close you are to the next strength level.
Enter a recent Bulgarian split squat set above and see which tier you’re in and how much weight you need to reach the next one.
Bulgarian Split Squat Strength Standards by Bodyweight
These Bulgarian split squat strength standards show how much weight you should be able to lift for a full, controlled rep based on your bodyweight.
The calculator compares your estimated one-rep max to your bodyweight, not just the weight you’re holding. That’s why a lighter lifter can rank higher than a heavier lifter using the same weight. Because you’re working one leg at a time and staying balanced through the rep, the numbers here are lower than what you’d see for back squats or front squats.
All weights shown below are based on total external weight only—what you’re holding in dumbbells, kettlebells, or a barbell. Your bodyweight is not included, and the weight is not split between legs.
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb | < 48 lb | 48–71 lb | 72–101 lb | 102–137 lb | ≥ 138 lb |
| 130 lb | < 52 lb | 52–77 lb | 78–109 lb | 110–148 lb | ≥ 150 lb |
| 140 lb | < 56 lb | 56–83 lb | 84–118 lb | 119–159 lb | ≥ 161 lb |
| 150 lb | < 60 lb | 60–89 lb | 90–126 lb | 127–171 lb | ≥ 173 lb |
| 160 lb | < 64 lb | 64–95 lb | 96–134 lb | 136–182 lb | ≥ 184 lb |
| 170 lb | < 68 lb | 68–100 lb | 102–143 lb | 145–194 lb | ≥ 196 lb |
| 180 lb | < 72 lb | 72–106 lb | 108–151 lb | 153–205 lb | ≥ 207 lb |
| 190 lb | < 76 lb | 76–112 lb | 114–160 lb | 162–216 lb | ≥ 219 lb |
| 200 lb | < 80 lb | 80–118 lb | 120–168 lb | 170–228 lb | ≥ 230 lb |
| 210 lb | < 84 lb | 84–124 lb | 126–176 lb | 179–239 lb | ≥ 242 lb |
| 220 lb | < 88 lb | 88–130 lb | 132–185 lb | 187–251 lb | ≥ 253 lb |
| 230 lb | < 92 lb | 92–136 lb | 138–193 lb | 196–262 lb | ≥ 265 lb |
| 240 lb | < 96 lb | 96–142 lb | 144–202 lb | 204–274 lb | ≥ 276 lb |
| 250 lb | < 100 lb | 100–148 lb | 150–210 lb | 213–285 lb | ≥ 288 lb |
| 260 lb | < 104 lb | 104–153 lb | 156–218 lb | 221–296 lb | ≥ 299 lb |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb | < 30 lb | 30–44 lb | 45–64 lb | 65–89 lb | ≥ 90 lb |
| 110 lb | < 33 lb | 33–48 lb | 50–70 lb | 72–98 lb | ≥ 99 lb |
| 120 lb | < 36 lb | 36–53 lb | 54–77 lb | 78–107 lb | ≥ 108 lb |
| 130 lb | < 39 lb | 39–57 lb | 59–83 lb | 85–116 lb | ≥ 117 lb |
| 140 lb | < 42 lb | 42–62 lb | 63–90 lb | 91–125 lb | ≥ 126 lb |
| 150 lb | < 45 lb | 45–66 lb | 68–96 lb | 98–134 lb | ≥ 135 lb |
| 160 lb | < 48 lb | 48–71 lb | 72–102 lb | 104–143 lb | ≥ 144 lb |
| 170 lb | < 51 lb | 51–75 lb | 77–109 lb | 111–152 lb | ≥ 153 lb |
| 180 lb | < 54 lb | 54–80 lb | 81–115 lb | 117–160 lb | ≥ 162 lb |
| 190 lb | < 57 lb | 57–84 lb | 86–122 lb | 124–169 lb | ≥ 171 lb |
| 200 lb | < 60 lb | 60–89 lb | 90–128 lb | 130–178 lb | ≥ 180 lb |
| 210 lb | < 63 lb | 63–93 lb | 95–134 lb | 137–187 lb | ≥ 189 lb |
| 220 lb | < 66 lb | 66–98 lb | 99–141 lb | 143–196 lb | ≥ 198 lb |
Start with your bodyweight, then scan across to see the weight range for each strength level. These numbers represent estimated one-rep max targets using full depth, stable reps, and consistent technique.
Find your bodyweight above, then use the calculator to see exactly where your current strength falls within that range and how much weight you need to reach the next tier.
What Is a Good Bulgarian Split Squat?
A good Bulgarian split squat means you can lift enough weight to reach at least the Intermediate level while keeping each rep controlled, balanced, and at full depth.
At this level, you’re lowering until your front thigh reaches parallel, staying steady at the bottom, and standing back up without losing position. You’re not wobbling, cutting reps short, or rushing through the set—you’re hitting the same depth and position every time.
For most lifters, Intermediate is where the lift starts to feel solid. Advanced means you can handle heavier weight without losing balance or shifting out of position, and Elite means you can do that consistently even when the weight is challenging.
Here’s what that looks like in real numbers:
- A 180 lb lifter at Intermediate (0.60×) → about a 108 lb estimated 1RM
- The same lifter at Advanced (0.85×) → about a 153 lb estimated 1RM
- At Elite (1.15×) → about a 207 lb estimated 1RM
Now compare two lifters in the same tier:
- A 180 lb lifter at 0.60 (≈ 108 lb) → just entered Intermediate, still working to stay stable through the full range
- A 180 lb lifter at 0.84 (≈ 151 lb) → near Advanced, hitting depth consistently and standing up without hesitation
Both are Intermediate, but the second lifter can control heavier weight, stay steady at the bottom, and drive up without losing position. That’s what moving through a tier actually looks like in practice.
Intermediate means you can complete reps with control. Advanced means you can use heavier weight without losing your position. Elite means you can stay controlled and balanced even when the weight is heavy.
Because this is a single-leg exercise, the numbers will always be lower than what you can squat with both legs. What matters here is how strong you are while staying stable, hitting depth, and standing up cleanly on every rep.
If your reps get shallow, your knee stops tracking cleanly, or you lose balance at the bottom, you might still finish the set, but it doesn’t represent the same level of strength as a clean, repeatable rep.
Use the calculator above with a recent set where every rep hits depth, stays balanced, and stands up cleanly to see whether you’re at Intermediate, moving toward Advanced, or close to Elite.
Average Bulgarian Split Squat Strength by Experience Level
Average Bulgarian split squat strength falls within a range for your bodyweight, not a single fixed number.
Each level below shows the estimated one-rep max range you’d expect at that stage, based on full-depth reps, steady balance, and consistent positioning from rep to rep.
Here’s how strength typically progresses for a 180 lb lifter:
- Beginner: under 72 lb estimated 1RM
- Novice: 72–106 lb
- Intermediate: 108–151 lb
- Advanced: 153–205 lb
- Elite: 207 lb and above
At the Beginner level, most of the work is learning the setup, hitting depth, and staying balanced through each rep.
As you move into Novice, you’re reaching depth more consistently and starting to control the bottom position instead of rushing through it.
At Intermediate, your reps stay steady from start to finish. You lower under control, reach full depth, pause briefly at the bottom without losing balance, and stand up without shifting.
Advanced lifters handle heavier weight while keeping the same position. Depth stays consistent, balance holds at the bottom, and each rep looks the same.
At Elite, that same control holds even when the weight is heavy. You stay balanced, hit depth every rep, and stand up cleanly without hesitation.
For example, a 180 lb lifter with a 120 lb estimated 1RM falls in Intermediate, meaning they can complete full-depth reps with control. That same lifter at 150 lb is near the top of Intermediate, holding position under heavier weight and close to moving into Advanced.
Moving from one level to the next means adding weight while keeping your depth, balance, and position the same on every rep.
Find your current range using the tables above, then use the calculator to see exactly how much weight you need to reach the next level.
How to Test Your Bulgarian Split Squat Strength
To test your Bulgarian split squat strength, use a weight you can lift for a hard set of 1–5 reps while keeping every rep at full depth and under control.
Start with a proper warm-up. Use lighter weights to dial in your setup, find your balance, and make sure you can reach full depth before adding more weight. Once your position feels steady, move up to a weight that challenges you within 1 to 5 reps.
Lower until your front thigh reaches at least parallel, pause briefly at the bottom without losing balance, then stand up fully with your knee and hip locked out.
Write down the total weight you’re holding and the number of reps you completed. This should be the combined weight of your dumbbells, kettlebells, or barbell—your bodyweight is not included.
Keep your setup the same every time you test. Use the same rear-foot height, the same stance, and the same foot position on your front leg so each rep is performed the same way.
You can test both legs to see if one side is weaker, but for the calculator, use a set where your form stays consistent from start to finish.
If you cut depth, lose balance at the bottom, or rush the rep, you might still finish the set, but you won’t be able to repeat that weight with the same form.
For example, a 180 lb lifter might use 120 lb for 3 reps with full depth and steady balance. That set gives a clean estimate of their strength and can be compared to future tests using the same setup.
Use a recent set where every rep hits depth and stays balanced, then enter your weight and reps into the calculator above to see your strength level and how much weight you need to reach the next tier.
How the Bulgarian Split Squat Calculator Works
Enter a recent set and the calculator estimates your one-rep max, then compares that number to your bodyweight to place you into a strength level.
It uses the Epley formula:
Estimated 1RM = Weight × (1 + Reps ÷ 30)
For example, if you complete 120 lb for 3 reps, the calculator estimates your one-rep max like this:
120 × (1 + 3 ÷ 30) = 120 × 1.10 = 132 lb estimated 1RM
That number is then divided by your bodyweight to determine your strength level.
If you weigh 180 lb:
132 ÷ 180 = 0.73 → Intermediate, meaning you can complete full-depth reps with control but still have room to add weight before reaching Advanced.
This is why both the weight you use and your bodyweight matter. The same set can place two lifters in different levels depending on their size.
The calculator uses an estimated max instead of a true one-rep test because most lifters don’t perform heavy singles on Bulgarian split squats. A hard set of 2–5 reps gives a safer and more reliable way to measure your strength.
For this lift, the weight you enter is the total external weight you’re holding—dumbbells, kettlebells, or a barbell. Your bodyweight is not included, and the calculator does not split the weight between legs.
Once your score is calculated, it’s matched to the strength standards to show your current level and how much more weight you need to reach the next tier.
Each result is saved so you can see how your estimated max changes over time and track how close you are to moving up to the next strength level.
Enter a recent set above and try a few different weight and rep combinations to see how your estimated max changes and where you land.
Proper Bulgarian Split Squat Testing Standards
To get an accurate Bulgarian split squat strength score, every rep needs to be performed with the same setup, full depth, and steady balance.
Start by setting your rear foot on a bench or platform at a consistent height. Your front foot should stay planted in the same position each time so you can reach full depth without losing balance.
Lower yourself until your front thigh reaches at least parallel, with your hip crease at or slightly below your knee. Pause briefly at the bottom without shifting or wobbling, then stand up fully until your knee and hip are locked out.
Each rep should look the same from start to finish. You shouldn’t be cutting depth on later reps, bouncing out of the bottom, or shifting your weight to stay upright.
The weight you use should be held the same way each time, whether that’s dumbbells, kettlebells, or a barbell. Your bodyweight is not included, and your setup should stay consistent across all tests.
These reps count:
- Full depth with your front thigh at least parallel
- Stable balance from top to bottom
- A brief pause at the bottom without losing position
- Full lockout at the top of each rep
These reps do not count:
- Stopping short of depth
- Bouncing out of the bottom to get back up
- Losing balance or shifting your foot position mid-rep
- Using a machine or Smith machine instead of free weights
If your reps get shorter, your balance breaks, or your setup changes during the set, the weight might go up, but it doesn’t represent the same level of strength as a clean, repeatable rep.
Use the same setup, depth, and control each time you test, then enter your set into the calculator above to get a strength score you can trust and track over time.
How to Improve Your Bulgarian Split Squat
To improve your Bulgarian split squat, focus on adding weight over time while keeping every rep at full depth, balanced, and controlled.
Build strength by using a weight you can handle for clean sets of 3–6 reps, then add small amounts of weight as long as your depth and position stay the same. Track your estimated one-rep max from your sets so you can see if your numbers are actually going up.
Next, build stability and balance. Lower under control, pause briefly at the bottom without losing balance, and drive up through your front foot. If you rush the descent or wobble at the bottom, the weight may go up, but you’re still losing balance or cutting depth, so your reps aren’t improving.
Keep your technique consistent every time you train. Use the same rear-foot height, the same stance, and the same depth on every rep. Your front knee should track cleanly, your position should stay steady, and you should stand up without shifting.
Most lifters find that progress in this lift is limited by balance before it’s limited by leg strength. Once you can stay stable through the full range, you’ll be able to add weight more consistently.
As you move from one strength level to the next, the goal is simple: use more weight while your reps look the same. You’re lowering to the same depth, holding position at the bottom under heavier weight, and standing up with the same control.
For example, a 180 lb lifter moving from a 120 lb to a 140 lb estimated 1RM isn’t just lifting more—they’re staying balanced at the bottom, holding position under the heavier weight, and standing up without shifting. That’s what moves you from Intermediate toward Advanced.
Use your current result from the calculator above, look at the next strength level, and focus on adding the weight needed to close that gap while keeping your reps clean and repeatable.
Elite Bulgarian Split Squat Strength Levels
Elite Bulgarian split squat strength means you can handle heavy weight with full depth, steady balance, and the same clean position on every rep.
To reach this level, your estimated one-rep max needs to meet or exceed these thresholds:
- Men: 1.15× bodyweight or higher
- Women: 0.90× bodyweight or higher
At this level, the weight is heavy enough that you have to stay steady at the bottom, hold your position through the full range, and stand up without shifting.
For example, a 180 lb lifter reaching Elite would need an estimated one-rep max of about 207 lb. At that weight, you’re staying balanced at the bottom, holding position, and driving up cleanly without losing control.
Elite lifters don’t rush the descent or bounce out of the bottom. They stay balanced, keep their knee tracking cleanly, and finish each rep with a clear lockout. Every rep looks the same, even as the weight increases.
The stretch benchmark sits above Elite:
- Men: 1.40× bodyweight
- Women: 1.15× bodyweight
Reaching this level means you can handle very heavy weight while holding your position from top to bottom. Depth stays consistent, balance stays steady, and you can repeat that effort without your form breaking down.
These numbers are specific to Bulgarian split squats. They are lower than back squat or front squat standards because you’re working one leg at a time and controlling your balance throughout the lift.
Use the calculator above to see if you’re at Elite, how close you are to the next benchmark
Bulgarian Split Squat Strength Compared to Other Lifts
Bulgarian split squat strength is lower than what you’ll see in back squats or front squats because you’re working one leg at a time while staying balanced through the full range.
In a back squat, both feet stay planted and you can use your hips and legs together to move more weight. In a Bulgarian split squat, one leg does the work while the other supports your position, which limits how much weight you can handle.
That difference shows up quickly when you compare numbers. A lifter who can back squat 315 lb might only handle around 135–185 lb in a Bulgarian split squat with full depth and a stable position.
The lift also feels different. In a squat, you can rely on both legs to stay stable. In a Bulgarian split squat, you have to control your balance at the bottom, keep your knee tracking cleanly, and stand up without shifting or wobbling.
Compared to walking lunges, the Bulgarian split squat lets you stay in one position, which makes it easier to focus on depth and control. Lunges add a step between reps, so your balance changes with each stride.
Bulgarian split squats show how strong each leg is when you have to control the entire rep on your own, not just how much weight you can move with both legs working together.
If your squat numbers are high but your Bulgarian split squat feels unstable or limited, that often shows up as losing balance at the bottom, not reaching full depth, or shifting out of position as the weight increases.
Use the calculator above to see how your Bulgarian split squat strength compares to your bodyweight, then use that number alongside your squat or lunge performance to understand where you’re strongest and where you need to improve.
Milestones in Bulgarian Split Squat Strength
Bulgarian split squat strength milestones give you clear targets to aim for as you move from one level to the next.
These milestones are based on your estimated one-rep max compared to your bodyweight, and they mark the points where your strength moves into the next tier.
Here are the key milestones for men:
- 0.40× bodyweight → clears Beginner
- 0.60× bodyweight → enters Intermediate
- 0.85× bodyweight → enters Advanced
- 1.15× bodyweight → reaches Elite
- 1.40× bodyweight → stretch benchmark
And for women:
- 0.30× bodyweight → clears Beginner
- 0.45× bodyweight → enters Intermediate
- 0.65× bodyweight → enters Advanced
- 0.90× bodyweight → reaches Elite
- 1.15× bodyweight → stretch benchmark
As you move from one milestone to the next, you’re adding weight while still hitting full depth, staying balanced at the bottom, and standing up without shifting.
For example, a 180 lb lifter moving from 0.60× (about 108 lb) to 0.85× (about 153 lb) isn’t just lifting more—they’re staying steady at the bottom, hitting full depth, and standing up cleanly under that added weight.
These milestones show you exactly what to aim for next instead of guessing.
Use the calculator above to find your current ratio, then compare it to the next milestone and focus on adding the weight needed to reach it while keeping your reps clean and repeatable.
Where These Bulgarian Split Squat Strength Standards Come From
These Bulgarian split squat strength standards are based on how much weight you can lift for a full, controlled rep compared to your bodyweight.
The calculator takes your estimated one-rep max and divides it by your bodyweight to place you into a strength tier. Each tier is built around clear ratio ranges that reflect what lifters can do when they perform the lift with full depth, steady balance, and consistent technique.
These numbers are not pulled from percentiles or self-reported data. They are based on what the lift actually demands—lowering under control, holding your position at the bottom, and standing back up without losing balance or cutting the rep short.
Because the Bulgarian split squat is a single-leg exercise, the standards are lower than what you’ll see for back squats or front squats. You’re not using both legs to move the weight, and you have to control your balance through the entire rep, which limits how much weight you can handle.
The thresholds are set so that each level reflects a clear change in what you can do physically. Moving from one tier to the next means you’re able to handle more weight while still reaching full depth, staying balanced, and standing up without shifting.
This keeps the standards consistent. A rep only counts if it meets the same depth and control every time, so your score reflects strength you can repeat—not a number that changes based on how short or unstable the reps are.
Use the calculator above with a recent set performed at full depth and steady balance to see where your strength falls and how much weight you need to reach the next level.
Related Strength Standards Tools
Barbell Squat Strength Standards
The barbell squat shows how much total weight you can handle using both legs together. It gives you a clear picture of your overall lower-body strength without the balance demands of single-leg work. Comparing your squat to your Bulgarian split squat helps you see if you can control strength on one leg as well as you can produce it with both.
Romanian Deadlift Strength Standards
The Romanian deadlift measures how strong your hamstrings and hips are when you hinge and control the weight on the way down. This matters for Bulgarian split squats because strong hamstrings help you stay stable and control the bottom position. If you struggle to stay balanced or reach depth, your hinge strength may be holding you back.
Trap Bar Deadlift Strength Standards
The trap bar deadlift shows how much weight you can move using your legs and hips together while staying upright. It bridges the gap between squat and deadlift strength and highlights how much force you can produce without balance being a limiting factor. Comparing this to your Bulgarian split squat shows how much of that strength carries over to single-leg work.
Use the Trap Bar Deadlift Strength Standards calculator to measure your total force output.
Front Squat Strength Standards Calculator
The front squat tests how well you can stay upright, keep your core tight, and drive out of the bottom under load. That upright position carries over directly to Bulgarian split squats, where you need to stay balanced and control your torso through the entire rep. If your front squat is strong, you’ll usually have an easier time holding position in split squats.
Deadlift Strength Standards Calculator
The deadlift measures how much weight you can pull from the floor using your hips, legs, and back together. It shows your ability to produce force, but without the balance demands of a split stance. Comparing your deadlift to your Bulgarian split squat helps you see if you can control that strength when you’re working one leg at a time.
Frequently Asked Questions
How much should I Bulgarian split squat?
How much you should lift depends on your bodyweight and strength level. For most lifters, reaching Intermediate is a solid target—about 0.60× bodyweight for men and 0.45× for women. The goal is to use enough weight while still reaching full depth, staying balanced, and standing up without shifting. Use the calculator above to see where your current strength falls and what weight to aim for next.
What is a good Bulgarian split squat?
A good Bulgarian split squat means you can handle Intermediate-level weight or higher while keeping every rep steady and controlled. Your front thigh reaches parallel, you stay balanced at the bottom, and you stand up without losing position. If those reps stay consistent as the weight increases, you’re progressing the right way.
Is the weight entered per leg or total?
You enter the total external weight you’re holding, not weight per leg. That includes both dumbbells, kettlebells, or the full barbell weight. Your bodyweight is not included, and the calculator does not split the weight between legs.
Why does the calculator use bodyweight ratio?
The calculator uses your estimated one-rep max divided by your bodyweight so lifters of different sizes can be compared—because a lighter lifter has to move more weight for their size. This shows how strong you are for your bodyweight, not just how much weight you can hold.
How accurate is the Bulgarian split squat calculator?
The calculator is accurate when you use a recent set performed with full depth, steady balance, and consistent form. It estimates your one-rep max using the Epley formula, which works well for sets of 1–5 reps. Clean, repeatable reps give you a number you can trust and track over time.
Why are Bulgarian split squat strength standards lower than squat standards?
These standards are lower because you’re supporting yourself on one leg and controlling your position through the entire rep. In a back squat, both legs drive the weight together. In a split squat, you lower under control, stay steady at the bottom, and stand up without shifting, which limits how much weight you can use.
How do I improve my Bulgarian split squat strength?
To get stronger, add weight gradually while keeping your depth, balance, and position the same on every rep. Lower under control, pause briefly at the bottom, and drive up without losing position. Track your results and focus on closing the gap to the next strength level.
Why is the Bulgarian split squat so hard?
This lift is challenging because you’re working one leg at a time while staying balanced from top to bottom. You stay under tension the entire rep and have to control your position at the bottom, which makes even lighter weights feel harder than bilateral lifts.
Why is my Bulgarian split squat weaker than my squat?
Your Bulgarian split squat is usually weaker because you’re relying on one leg instead of two while keeping your balance throughout the rep. If there’s a big gap, it often shows up as losing balance at the bottom, not reaching full depth, or shifting out of position as the weight increases. Improving control and stability will help close that gap.