Bulgarian Split Squat Strength Standards Calculator
Under strict Bulgarian Split Squat (Per Leg, Raw) strength standards, Novice starts around 0.40x bodyweight for men and 0.30x for women, while Elite starts around 1.2x for men and 0.90x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Bulgarian Split Squat (Per Leg, Raw) is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Bulgarian Split Squat (Per Leg, Raw) standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
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 | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 56 lb | 56–84 lb | 85–118 lb | 119–160 lb | 161–195 lb | 196 lb+ |
| 130 lb | Under 59 lb | 59–88 lb | 89–125 lb | 126–169 lb | 170–206 lb | 207 lb+ |
| 140 lb | Under 62 lb | 62–93 lb | 94–131 lb | 132–178 lb | 179–216 lb | 217 lb+ |
| 150 lb | Under 65 lb | 65–97 lb | 98–137 lb | 138–186 lb | 187–226 lb | 227 lb+ |
| 160 lb | Under 68 lb | 68–102 lb | 103–143 lb | 144–194 lb | 195–236 lb | 237 lb+ |
| 170 lb | Under 71 lb | 71–106 lb | 107–149 lb | 150–202 lb | 203–246 lb | 247 lb+ |
| 180 lb | Under 73 lb | 73–110 lb | 111–155 lb | 156–210 lb | 211–256 lb | 257 lb+ |
| 190 lb | Under 76 lb | 76–114 lb | 115–161 lb | 162–218 lb | 219–265 lb | 266 lb+ |
| 200 lb | Under 79 lb | 79–118 lb | 119–167 lb | 168–226 lb | 227–274 lb | 275 lb+ |
| 210 lb | Under 81 lb | 81–122 lb | 123–172 lb | 173–233 lb | 234–283 lb | 284 lb+ |
| 220 lb | Under 84 lb | 84–126 lb | 127–178 lb | 179–240 lb | 241–292 lb | 293 lb+ |
| 230 lb | Under 86 lb | 86–130 lb | 131–183 lb | 184–248 lb | 249–301 lb | 302 lb+ |
| 240 lb | Under 89 lb | 89–133 lb | 134–188 lb | 189–255 lb | 256–310 lb | 311 lb+ |
| 250 lb | Under 91 lb | 91–137 lb | 138–194 lb | 195–262 lb | 263–318 lb | 319 lb+ |
| 260 lb | Under 94 lb | 94–141 lb | 142–199 lb | 200–269 lb | 270–327 lb | 328 lb+ |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 34 lb | 34–51 lb | 52–74 lb | 75–103 lb | 104–130 lb | 131 lb+ |
| 110 lb | Under 37 lb | 37–54 lb | 55–79 lb | 80–110 lb | 111–139 lb | 140 lb+ |
| 120 lb | Under 39 lb | 39–58 lb | 59–83 lb | 84–116 lb | 117–147 lb | 148 lb+ |
| 130 lb | Under 41 lb | 41–61 lb | 62–88 lb | 89–123 lb | 124–155 lb | 156 lb+ |
| 140 lb | Under 43 lb | 43–64 lb | 65–93 lb | 94–129 lb | 130–163 lb | 164 lb+ |
| 150 lb | Under 45 lb | 45–67 lb | 68–97 lb | 98–135 lb | 136–171 lb | 172 lb+ |
| 160 lb | Under 47 lb | 47–70 lb | 71–101 lb | 102–141 lb | 142–179 lb | 180 lb+ |
| 170 lb | Under 49 lb | 49–73 lb | 74–106 lb | 107–147 lb | 148–186 lb | 187 lb+ |
| 180 lb | Under 51 lb | 51–76 lb | 77–110 lb | 111–153 lb | 154–193 lb | 194 lb+ |
| 190 lb | Under 53 lb | 53–79 lb | 80–114 lb | 115–158 lb | 159–200 lb | 201 lb+ |
| 200 lb | Under 55 lb | 55–81 lb | 82–118 lb | 119–164 lb | 165–207 lb | 208 lb+ |
| 210 lb | Under 56 lb | 56–84 lb | 85–122 lb | 123–169 lb | 170–214 lb | 215 lb+ |
| 220 lb | Under 58 lb | 58–87 lb | 88–126 lb | 127–175 lb | 176–221 lb | 222 lb+ |
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.
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:
- Your next Bulgarian Split Squat milestone is the first strength-level target above your current result for your sex and exact bodyweight. Use the calculator to see the precise estimated one-rep-max gap to that target.
And for women:
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.
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.