Bulgarian Split Squat vs Barbell Cossack Squat Strength Standards
Compare your Bulgarian split squat and barbell cossack 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.
Use each exercise's canonical input: Combined total external load for Bulgarian Split Squat and Weight used for Barbell Cossack Squat. Use 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 and the total barbell load used for the strict Cossack squat. 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.
Bulgarian Split Squat vs Barbell Cossack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and barbell cossack 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 Bulgarian split squat and barbell cossack 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 Bulgarian Split Squat / Barbell Cossack 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 Bulgarian Split Squat vs Barbell Cossack Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Barbell Cossack 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 | 56 / 35 lb 25.4 / 15.9 kg | 84 / 53 lb 38.1 / 24 kg | 119 / 77 lb 54 / 34.9 kg | 160 / 104 lb 72.6 / 47.2 kg |
| 130 lb 59 kg | 59 / 37 lb 26.8 / 16.8 kg | 89 / 56 lb 40.4 / 25.4 kg | 126 / 82 lb 57.2 / 37.2 kg | 169 / 109 lb 76.7 / 49.4 kg |
| 140 lb 63.5 kg | 62 / 39 lb 28.1 / 17.7 kg | 93 / 59 lb 42.2 / 26.8 kg | 132 / 86 lb 59.9 / 39 kg | 178 / 115 lb 80.7 / 52.2 kg |
| 150 lb 68 kg | 65 / 41 lb 29.5 / 18.6 kg | 97 / 62 lb 44 / 28.1 kg | 138 / 90 lb 62.6 / 40.8 kg | 186 / 120 lb 84.4 / 54.4 kg |
| 160 lb 72.6 kg | 68 / 43 lb 30.8 / 19.5 kg | 102 / 64 lb 46.3 / 29 kg | 144 / 94 lb 65.3 / 42.6 kg | 194 / 126 lb 88 / 57.2 kg |
| 170 lb 77.1 kg | 71 / 45 lb 32.2 / 20.4 kg | 106 / 67 lb 48.1 / 30.4 kg | 150 / 97 lb 68 / 44 kg | 202 / 131 lb 91.6 / 59.4 kg |
| 180 lb 81.6 kg | 73 / 46 lb 33.1 / 20.9 kg | 110 / 69 lb 49.9 / 31.3 kg | 156 / 101 lb 70.8 / 45.8 kg | 210 / 136 lb 95.3 / 61.7 kg |
| 190 lb 86.2 kg | 76 / 48 lb 34.5 / 21.8 kg | 114 / 72 lb 51.7 / 32.7 kg | 162 / 105 lb 73.5 / 47.6 kg | 218 / 141 lb 98.9 / 64 kg |
| 200 lb 90.7 kg | 79 / 50 lb 35.8 / 22.7 kg | 118 / 75 lb 53.5 / 34 kg | 168 / 109 lb 76.2 / 49.4 kg | 226 / 146 lb 102.5 / 66.2 kg |
| 210 lb 95.3 kg | 81 / 51 lb 36.7 / 23.1 kg | 122 / 77 lb 55.3 / 34.9 kg | 173 / 112 lb 78.5 / 50.8 kg | 233 / 151 lb 105.7 / 68.5 kg |
| 220 lb 99.8 kg | 84 / 53 lb 38.1 / 24 kg | 126 / 79 lb 57.2 / 35.8 kg | 179 / 116 lb 81.2 / 52.6 kg | 240 / 155 lb 108.9 / 70.3 kg |
| 230 lb 104.3 kg | 86 / 55 lb 39 / 24.9 kg | 129 / 82 lb 58.5 / 37.2 kg | 184 / 119 lb 83.5 / 54 kg | 248 / 160 lb 112.5 / 72.6 kg |
| 240 lb 108.9 kg | 89 / 56 lb 40.4 / 25.4 kg | 133 / 84 lb 60.3 / 38.1 kg | 189 / 123 lb 85.7 / 55.8 kg | 255 / 165 lb 115.7 / 74.8 kg |
| 250 lb 113.4 kg | 91 / 58 lb 41.3 / 26.3 kg | 137 / 86 lb 62.1 / 39 kg | 195 / 126 lb 88.5 / 57.2 kg | 262 / 169 lb 118.8 / 76.7 kg |
| 260 lb 117.9 kg | 94 / 59 lb 42.6 / 26.8 kg | 141 / 89 lb 64 / 40.4 kg | 200 / 129 lb 90.7 / 58.5 kg | 269 / 174 lb 122 / 78.9 kg |
| 270 lb 122.5 kg | 96 / 61 lb 43.5 / 27.7 kg | 144 / 91 lb 65.3 / 41.3 kg | 205 / 133 lb 93 / 60.3 kg | 276 / 178 lb 125.2 / 80.7 kg |
| 280 lb 127 kg | 98 / 62 lb 44.5 / 28.1 kg | 148 / 93 lb 67.1 / 42.2 kg | 210 / 136 lb 95.3 / 61.7 kg | 282 / 183 lb 127.9 / 83 kg |
| 290 lb 131.5 kg | 101 / 64 lb 45.8 / 29 kg | 151 / 95 lb 68.5 / 43.1 kg | 215 / 139 lb 97.5 / 63 kg | 289 / 187 lb 131.1 / 84.8 kg |
| 300 lb 136.1 kg | 103 / 65 lb 46.7 / 29.5 kg | 155 / 98 lb 70.3 / 44.5 kg | 220 / 142 lb 99.8 / 64.4 kg | 296 / 191 lb 134.3 / 86.6 kg |
Women’s Bulgarian Split Squat vs Barbell Cossack Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Barbell Cossack 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 | 34 / 21 lb 15.4 / 9.5 kg | 52 / 32 lb 23.6 / 14.5 kg | 75 / 48 lb 34 / 21.8 kg | 103 / 66 lb 46.7 / 29.9 kg |
| 110 lb 49.9 kg | 37 / 22 lb 16.8 / 10 kg | 55 / 34 lb 24.9 / 15.4 kg | 80 / 51 lb 36.3 / 23.1 kg | 110 / 71 lb 49.9 / 32.2 kg |
| 120 lb 54.4 kg | 39 / 23 lb 17.7 / 10.4 kg | 59 / 36 lb 26.8 / 16.3 kg | 84 / 54 lb 38.1 / 24.5 kg | 116 / 75 lb 52.6 / 34 kg |
| 130 lb 59 kg | 41 / 25 lb 18.6 / 11.3 kg | 62 / 38 lb 28.1 / 17.2 kg | 89 / 57 lb 40.4 / 25.9 kg | 123 / 79 lb 55.8 / 35.8 kg |
| 140 lb 63.5 kg | 43 / 26 lb 19.5 / 11.8 kg | 65 / 40 lb 29.5 / 18.1 kg | 94 / 60 lb 42.6 / 27.2 kg | 129 / 83 lb 58.5 / 37.6 kg |
| 150 lb 68 kg | 45 / 27 lb 20.4 / 12.2 kg | 68 / 42 lb 30.8 / 19.1 kg | 98 / 63 lb 44.5 / 28.6 kg | 135 / 87 lb 61.2 / 39.5 kg |
| 160 lb 72.6 kg | 47 / 28 lb 21.3 / 12.7 kg | 71 / 44 lb 32.2 / 20 kg | 102 / 66 lb 46.3 / 29.9 kg | 141 / 91 lb 64 / 41.3 kg |
| 170 lb 77.1 kg | 49 / 29 lb 22.2 / 13.2 kg | 74 / 46 lb 33.6 / 20.9 kg | 107 / 68 lb 48.5 / 30.8 kg | 147 / 95 lb 66.7 / 43.1 kg |
| 180 lb 81.6 kg | 51 / 30 lb 23.1 / 13.6 kg | 77 / 47 lb 34.9 / 21.3 kg | 111 / 71 lb 50.3 / 32.2 kg | 152 / 98 lb 68.9 / 44.5 kg |
| 190 lb 86.2 kg | 53 / 32 lb 24 / 14.5 kg | 80 / 49 lb 36.3 / 22.2 kg | 115 / 74 lb 52.2 / 33.6 kg | 158 / 102 lb 71.7 / 46.3 kg |
| 200 lb 90.7 kg | 55 / 33 lb 24.9 / 15 kg | 82 / 51 lb 37.2 / 23.1 kg | 119 / 76 lb 54 / 34.5 kg | 164 / 105 lb 74.4 / 47.6 kg |
| 210 lb 95.3 kg | 56 / 34 lb 25.4 / 15.4 kg | 85 / 53 lb 38.6 / 24 kg | 123 / 79 lb 55.8 / 35.8 kg | 169 / 109 lb 76.7 / 49.4 kg |
| 220 lb 99.8 kg | 58 / 35 lb 26.3 / 15.9 kg | 88 / 54 lb 39.9 / 24.5 kg | 127 / 81 lb 57.6 / 36.7 kg | 174 / 112 lb 78.9 / 50.8 kg |
| 230 lb 104.3 kg | 60 / 36 lb 27.2 / 16.3 kg | 90 / 56 lb 40.8 / 25.4 kg | 130 / 84 lb 59 / 38.1 kg | 180 / 116 lb 81.6 / 52.6 kg |
| 240 lb 108.9 kg | 62 / 37 lb 28.1 / 16.8 kg | 93 / 57 lb 42.2 / 25.9 kg | 134 / 86 lb 60.8 / 39 kg | 185 / 119 lb 83.9 / 54 kg |
How Your Bulgarian Split Squat vs Barbell Cossack 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 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.
3. Find the barbell cossack squat strength level
The standards use the sex-specific thresholds from the individual Barbell Cossack 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 lift more 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 Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell cossack squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Bulgarian Split Squat and Barbell Cossack 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 barbell cossack squat standard is higher; below zero means the Bulgarian split 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.
25.4 → 47.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell cossack squat standard minus the Bulgarian split squat standard. A plus sign means the barbell cossack squat standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −42 lb −19.1 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −22 lb −10 kg | −33 lb −15 kg | −44 lb −20 kg | −60 lb −27.3 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −63 lb −28.5 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −48 lb −21.8 kg | −66 lb −30 kg |
| 160 lb 72.6 kg | −25 lb −11.3 kg | −38 lb −17.3 kg | −50 lb −22.7 kg | −68 lb −30.8 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −53 lb −24 kg | −71 lb −32.2 kg |
| 180 lb 81.6 kg | −27 lb −12.2 kg | −41 lb −18.6 kg | −55 lb −25 kg | −74 lb −33.6 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −42 lb −19 kg | −57 lb −25.9 kg | −77 lb −34.9 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −43 lb −19.5 kg | −59 lb −26.8 kg | −80 lb −36.3 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −45 lb −20.4 kg | −61 lb −27.7 kg | −82 lb −37.2 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −47 lb −21.4 kg | −63 lb −28.6 kg | −85 lb −38.6 kg |
| 230 lb 104.3 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −65 lb −29.5 kg | −88 lb −39.9 kg |
| 240 lb 108.9 kg | −33 lb −15 kg | −49 lb −22.2 kg | −66 lb −29.9 kg | −90 lb −40.9 kg |
| 250 lb 113.4 kg | −33 lb −15 kg | −51 lb −23.1 kg | −69 lb −31.3 kg | −93 lb −42.1 kg |
| 260 lb 117.9 kg | −35 lb −15.8 kg | −52 lb −23.6 kg | −71 lb −32.2 kg | −95 lb −43.1 kg |
| 270 lb 122.5 kg | −35 lb −15.8 kg | −53 lb −24 kg | −72 lb −32.7 kg | −98 lb −44.5 kg |
| 280 lb 127 kg | −36 lb −16.4 kg | −55 lb −24.9 kg | −74 lb −33.6 kg | −99 lb −44.9 kg |
| 290 lb 131.5 kg | −37 lb −16.8 kg | −56 lb −25.4 kg | −76 lb −34.5 kg | −102 lb −46.3 kg |
| 300 lb 136.1 kg | −38 lb −17.2 kg | −57 lb −25.8 kg | −78 lb −35.4 kg | −105 lb −47.7 kg |
How Women’s Bulgarian Split Squat and Barbell Cossack 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.
16.8 → 29.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell cossack squat standard minus the Bulgarian split squat standard. A plus sign means the barbell cossack squat standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −37 lb −16.8 kg |
| 110 lb 49.9 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −39 lb −17.7 kg |
| 120 lb 54.4 kg | −16 lb −7.3 kg | −23 lb −10.5 kg | −30 lb −13.6 kg | −41 lb −18.6 kg |
| 130 lb 59 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −44 lb −20 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −25 lb −11.4 kg | −34 lb −15.4 kg | −46 lb −20.9 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −26 lb −11.7 kg | −35 lb −15.9 kg | −48 lb −21.7 kg |
| 160 lb 72.6 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −36 lb −16.4 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −20 lb −9 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −52 lb −23.6 kg |
| 180 lb 81.6 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −40 lb −18.1 kg | −54 lb −24.4 kg |
| 190 lb 86.2 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −56 lb −25.4 kg |
| 200 lb 90.7 kg | −22 lb −9.9 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −59 lb −26.8 kg |
| 210 lb 95.3 kg | −22 lb −10 kg | −32 lb −14.6 kg | −44 lb −20 kg | −60 lb −27.3 kg |
| 220 lb 99.8 kg | −23 lb −10.4 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −62 lb −28.1 kg |
| 230 lb 104.3 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −64 lb −29 kg |
| 240 lb 108.9 kg | −25 lb −11.3 kg | −36 lb −16.3 kg | −48 lb −21.8 kg | −66 lb −29.9 kg |
Bulgarian Split Squat and Barbell Cossack Squat Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a strict barbell cossack squat test. Use strict canonical Bulgarian Split Squat and Barbell Cossack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use the canonical Barbell Cossack Squat setup and load convention
the total barbell load used for the strict Cossack squat total valid reps across both legs combined The lifter shifts laterally into a deep controlled Cossack squat on one leg while the opposite leg extends, then returns under control to the start or transitions to the next side without losing bar control. A valid finish requires controlled return from the bottom position with the bar secure, foot position stable, working knee tracking consistently, and no hand support, bounce, collapse, or shallow side-lunge substitution Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Bulgarian Split Squat result and one recent Barbell Cossack Squat result
Use each exercise’s canonical input: Combined total external load for Bulgarian Split Squat and Weight used for Barbell Cossack Squat.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Cossack Squat — View the individual Barbell Cossack Squat standards and next strength-level target.
- Dumbbell Cossack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Cossack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Rack Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Paused Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.