Bulgarian Split Squat vs Barbell Front Squat Strength Standards
Compare your Bulgarian split squat and front 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.
For Bulgarian Split Squat, enter total external load and combine both handheld implements; assess each leg under the same setup. For Barbell Front Squat, enter total barbell weight including the bar. Use a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout and a full-depth barbell front squat from a stable front rack to full standing lockout. 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 Front Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and front 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 front 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 / Front 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 Front Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Front 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 / 119 lb 25.4 / 54 kg | 84 / 154 lb 38.1 / 69.9 kg | 119 / 203 lb 54 / 92.1 kg | 160 / 259 lb 72.6 / 117.5 kg |
| 130 lb 59 kg | 59 / 126 lb 26.8 / 57.2 kg | 89 / 162 lb 40.4 / 73.5 kg | 126 / 214 lb 57.2 / 97.1 kg | 169 / 273 lb 76.7 / 123.8 kg |
| 140 lb 63.5 kg | 62 / 132 lb 28.1 / 59.9 kg | 93 / 171 lb 42.2 / 77.6 kg | 132 / 225 lb 59.9 / 102.1 kg | 178 / 287 lb 80.7 / 130.2 kg |
| 150 lb 68 kg | 65 / 138 lb 29.5 / 62.6 kg | 97 / 179 lb 44 / 81.2 kg | 138 / 236 lb 62.6 / 107 kg | 186 / 301 lb 84.4 / 136.5 kg |
| 160 lb 72.6 kg | 68 / 144 lb 30.8 / 65.3 kg | 102 / 186 lb 46.3 / 84.4 kg | 144 / 246 lb 65.3 / 111.6 kg | 194 / 314 lb 88 / 142.4 kg |
| 170 lb 77.1 kg | 71 / 150 lb 32.2 / 68 kg | 106 / 194 lb 48.1 / 88 kg | 150 / 256 lb 68 / 116.1 kg | 202 / 327 lb 91.6 / 148.3 kg |
| 180 lb 81.6 kg | 73 / 156 lb 33.1 / 70.8 kg | 110 / 202 lb 49.9 / 91.6 kg | 156 / 266 lb 70.8 / 120.7 kg | 210 / 340 lb 95.3 / 154.2 kg |
| 190 lb 86.2 kg | 76 / 162 lb 34.5 / 73.5 kg | 114 / 209 lb 51.7 / 94.8 kg | 162 / 276 lb 73.5 / 125.2 kg | 218 / 352 lb 98.9 / 159.7 kg |
| 200 lb 90.7 kg | 79 / 168 lb 35.8 / 76.2 kg | 118 / 216 lb 53.5 / 98 kg | 168 / 286 lb 76.2 / 129.7 kg | 226 / 364 lb 102.5 / 165.1 kg |
| 210 lb 95.3 kg | 81 / 173 lb 36.7 / 78.5 kg | 122 / 223 lb 55.3 / 101.2 kg | 173 / 295 lb 78.5 / 133.8 kg | 233 / 376 lb 105.7 / 170.6 kg |
| 220 lb 99.8 kg | 84 / 179 lb 38.1 / 81.2 kg | 126 / 230 lb 57.2 / 104.3 kg | 179 / 304 lb 81.2 / 137.9 kg | 240 / 388 lb 108.9 / 176 kg |
| 230 lb 104.3 kg | 86 / 184 lb 39 / 83.5 kg | 129 / 237 lb 58.5 / 107.5 kg | 184 / 313 lb 83.5 / 142 kg | 248 / 400 lb 112.5 / 181.4 kg |
| 240 lb 108.9 kg | 89 / 189 lb 40.4 / 85.7 kg | 133 / 244 lb 60.3 / 110.7 kg | 189 / 323 lb 85.7 / 146.5 kg | 255 / 411 lb 115.7 / 186.4 kg |
| 250 lb 113.4 kg | 91 / 195 lb 41.3 / 88.5 kg | 137 / 251 lb 62.1 / 113.9 kg | 195 / 331 lb 88.5 / 150.1 kg | 262 / 423 lb 118.8 / 191.9 kg |
| 260 lb 117.9 kg | 94 / 200 lb 42.6 / 90.7 kg | 141 / 258 lb 64 / 117 kg | 200 / 340 lb 90.7 / 154.2 kg | 269 / 434 lb 122 / 196.9 kg |
| 270 lb 122.5 kg | 96 / 205 lb 43.5 / 93 kg | 144 / 264 lb 65.3 / 119.7 kg | 205 / 349 lb 93 / 158.3 kg | 276 / 445 lb 125.2 / 201.8 kg |
| 280 lb 127 kg | 98 / 210 lb 44.5 / 95.3 kg | 148 / 271 lb 67.1 / 122.9 kg | 210 / 357 lb 95.3 / 161.9 kg | 282 / 456 lb 127.9 / 206.8 kg |
| 290 lb 131.5 kg | 101 / 215 lb 45.8 / 97.5 kg | 151 / 277 lb 68.5 / 125.6 kg | 215 / 366 lb 97.5 / 166 kg | 289 / 467 lb 131.1 / 211.8 kg |
| 300 lb 136.1 kg | 103 / 220 lb 46.7 / 99.8 kg | 155 / 283 lb 70.3 / 128.4 kg | 220 / 374 lb 99.8 / 169.6 kg | 296 / 477 lb 134.3 / 216.4 kg |
Women’s Bulgarian Split Squat vs Front Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Front 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 / 86 lb 15.4 / 39 kg | 52 / 114 lb 23.6 / 51.7 kg | 75 / 149 lb 34 / 67.6 kg | 103 / 189 lb 46.7 / 85.7 kg |
| 110 lb 49.9 kg | 37 / 92 lb 16.8 / 41.7 kg | 55 / 122 lb 24.9 / 55.3 kg | 80 / 159 lb 36.3 / 72.1 kg | 110 / 202 lb 49.9 / 91.6 kg |
| 120 lb 54.4 kg | 39 / 97 lb 17.7 / 44 kg | 59 / 129 lb 26.8 / 58.5 kg | 84 / 168 lb 38.1 / 76.2 kg | 116 / 214 lb 52.6 / 97.1 kg |
| 130 lb 59 kg | 41 / 103 lb 18.6 / 46.7 kg | 62 / 136 lb 28.1 / 61.7 kg | 89 / 177 lb 40.4 / 80.3 kg | 123 / 225 lb 55.8 / 102.1 kg |
| 140 lb 63.5 kg | 43 / 108 lb 19.5 / 49 kg | 65 / 143 lb 29.5 / 64.9 kg | 94 / 186 lb 42.6 / 84.4 kg | 129 / 237 lb 58.5 / 107.5 kg |
| 150 lb 68 kg | 45 / 113 lb 20.4 / 51.3 kg | 68 / 150 lb 30.8 / 68 kg | 98 / 195 lb 44.5 / 88.5 kg | 135 / 248 lb 61.2 / 112.5 kg |
| 160 lb 72.6 kg | 47 / 118 lb 21.3 / 53.5 kg | 71 / 157 lb 32.2 / 71.2 kg | 102 / 204 lb 46.3 / 92.5 kg | 141 / 259 lb 64 / 117.5 kg |
| 170 lb 77.1 kg | 49 / 123 lb 22.2 / 55.8 kg | 74 / 163 lb 33.6 / 73.9 kg | 107 / 212 lb 48.5 / 96.2 kg | 147 / 270 lb 66.7 / 122.5 kg |
| 180 lb 81.6 kg | 51 / 128 lb 23.1 / 58.1 kg | 77 / 169 lb 34.9 / 76.7 kg | 111 / 220 lb 50.3 / 99.8 kg | 152 / 280 lb 68.9 / 127 kg |
| 190 lb 86.2 kg | 53 / 132 lb 24 / 59.9 kg | 80 / 176 lb 36.3 / 79.8 kg | 115 / 228 lb 52.2 / 103.4 kg | 158 / 290 lb 71.7 / 131.5 kg |
| 200 lb 90.7 kg | 55 / 137 lb 24.9 / 62.1 kg | 82 / 182 lb 37.2 / 82.6 kg | 119 / 236 lb 54 / 107 kg | 164 / 300 lb 74.4 / 136.1 kg |
| 210 lb 95.3 kg | 56 / 141 lb 25.4 / 64 kg | 85 / 188 lb 38.6 / 85.3 kg | 123 / 244 lb 55.8 / 110.7 kg | 169 / 310 lb 76.7 / 140.6 kg |
| 220 lb 99.8 kg | 58 / 146 lb 26.3 / 66.2 kg | 88 / 194 lb 39.9 / 88 kg | 127 / 252 lb 57.6 / 114.3 kg | 174 / 320 lb 78.9 / 145.1 kg |
| 230 lb 104.3 kg | 60 / 150 lb 27.2 / 68 kg | 90 / 199 lb 40.8 / 90.3 kg | 130 / 259 lb 59 / 117.5 kg | 180 / 330 lb 81.6 / 149.7 kg |
| 240 lb 108.9 kg | 62 / 155 lb 28.1 / 70.3 kg | 93 / 205 lb 42.2 / 93 kg | 134 / 267 lb 60.8 / 121.1 kg | 185 / 339 lb 83.9 / 153.8 kg |
How Your Bulgarian Split Squat vs Barbell Front 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 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 lift more total weight without requiring strength to increase pound for pound.
3. Find the front squat strength level
The front squat standards use the exercise-specific targets from the individual barbell front 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 lift more total barbell weight 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 front squat | Adjust front 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 Bulgarian Split Squat and Barbell Front 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 front 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.
44.9 → 82.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the front squat standard minus the Bulgarian split squat standard. A plus sign means the front 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 | +63 lb +28.6 kg | +70 lb +31.8 kg | +84 lb +38.1 kg | +99 lb +44.9 kg |
| 130 lb 59 kg | +67 lb +30.4 kg | +73 lb +33.1 kg | +88 lb +39.9 kg | +104 lb +47.1 kg |
| 140 lb 63.5 kg | +70 lb +31.8 kg | +78 lb +35.4 kg | +93 lb +42.2 kg | +109 lb +49.5 kg |
| 150 lb 68 kg | +73 lb +33.1 kg | +82 lb +37.2 kg | +98 lb +44.4 kg | +115 lb +52.1 kg |
| 160 lb 72.6 kg | +76 lb +34.5 kg | +84 lb +38.1 kg | +102 lb +46.3 kg | +120 lb +54.4 kg |
| 170 lb 77.1 kg | +79 lb +35.8 kg | +88 lb +39.9 kg | +106 lb +48.1 kg | +125 lb +56.7 kg |
| 180 lb 81.6 kg | +83 lb +37.7 kg | +92 lb +41.7 kg | +110 lb +49.9 kg | +130 lb +58.9 kg |
| 190 lb 86.2 kg | +86 lb +39 kg | +95 lb +43.1 kg | +114 lb +51.7 kg | +134 lb +60.8 kg |
| 200 lb 90.7 kg | +89 lb +40.4 kg | +98 lb +44.5 kg | +118 lb +53.5 kg | +138 lb +62.6 kg |
| 210 lb 95.3 kg | +92 lb +41.8 kg | +101 lb +45.9 kg | +122 lb +55.3 kg | +143 lb +64.9 kg |
| 220 lb 99.8 kg | +95 lb +43.1 kg | +104 lb +47.1 kg | +125 lb +56.7 kg | +148 lb +67.1 kg |
| 230 lb 104.3 kg | +98 lb +44.5 kg | +108 lb +49 kg | +129 lb +58.5 kg | +152 lb +68.9 kg |
| 240 lb 108.9 kg | +100 lb +45.3 kg | +111 lb +50.4 kg | +134 lb +60.8 kg | +156 lb +70.7 kg |
| 250 lb 113.4 kg | +104 lb +47.2 kg | +114 lb +51.8 kg | +136 lb +61.6 kg | +161 lb +73.1 kg |
| 260 lb 117.9 kg | +106 lb +48.1 kg | +117 lb +53 kg | +140 lb +63.5 kg | +165 lb +74.9 kg |
| 270 lb 122.5 kg | +109 lb +49.5 kg | +120 lb +54.4 kg | +144 lb +65.3 kg | +169 lb +76.6 kg |
| 280 lb 127 kg | +112 lb +50.8 kg | +123 lb +55.8 kg | +147 lb +66.6 kg | +174 lb +78.9 kg |
| 290 lb 131.5 kg | +114 lb +51.7 kg | +126 lb +57.1 kg | +151 lb +68.5 kg | +178 lb +80.7 kg |
| 300 lb 136.1 kg | +117 lb +53.1 kg | +128 lb +58.1 kg | +154 lb +69.8 kg | +181 lb +82.1 kg |
How Women’s Bulgarian Split Squat and Barbell Front 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.
39 → 69.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the front squat standard minus the Bulgarian split squat standard. A plus sign means the front 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 | +52 lb +23.6 kg | +62 lb +28.1 kg | +74 lb +33.6 kg | +86 lb +39 kg |
| 110 lb 49.9 kg | +55 lb +24.9 kg | +67 lb +30.4 kg | +79 lb +35.8 kg | +92 lb +41.7 kg |
| 120 lb 54.4 kg | +58 lb +26.3 kg | +70 lb +31.7 kg | +84 lb +38.1 kg | +98 lb +44.5 kg |
| 130 lb 59 kg | +62 lb +28.1 kg | +74 lb +33.6 kg | +88 lb +39.9 kg | +102 lb +46.3 kg |
| 140 lb 63.5 kg | +65 lb +29.5 kg | +78 lb +35.4 kg | +92 lb +41.8 kg | +108 lb +49 kg |
| 150 lb 68 kg | +68 lb +30.9 kg | +82 lb +37.2 kg | +97 lb +44 kg | +113 lb +51.3 kg |
| 160 lb 72.6 kg | +71 lb +32.2 kg | +86 lb +39 kg | +102 lb +46.2 kg | +118 lb +53.5 kg |
| 170 lb 77.1 kg | +74 lb +33.6 kg | +89 lb +40.3 kg | +105 lb +47.7 kg | +123 lb +55.8 kg |
| 180 lb 81.6 kg | +77 lb +35 kg | +92 lb +41.8 kg | +109 lb +49.5 kg | +128 lb +58.1 kg |
| 190 lb 86.2 kg | +79 lb +35.9 kg | +96 lb +43.5 kg | +113 lb +51.2 kg | +132 lb +59.8 kg |
| 200 lb 90.7 kg | +82 lb +37.2 kg | +100 lb +45.4 kg | +117 lb +53 kg | +136 lb +61.7 kg |
| 210 lb 95.3 kg | +85 lb +38.6 kg | +103 lb +46.7 kg | +121 lb +54.9 kg | +141 lb +63.9 kg |
| 220 lb 99.8 kg | +88 lb +39.9 kg | +106 lb +48.1 kg | +125 lb +56.7 kg | +146 lb +66.2 kg |
| 230 lb 104.3 kg | +90 lb +40.8 kg | +109 lb +49.5 kg | +129 lb +58.5 kg | +150 lb +68.1 kg |
| 240 lb 108.9 kg | +93 lb +42.2 kg | +112 lb +50.8 kg | +133 lb +60.3 kg | +154 lb +69.9 kg |
Bulgarian Split Squat and Barbell Front Squat Exercises Used by This Calculator
This calculator uses a loaded Bulgarian split squat assessed per leg and a full-depth barbell front squat. Use a controlled rear-foot-elevated Bulgarian split squat assessed per leg and a full-depth raw barbell front squat under each tool’s stance, load, rack, depth, balance, side-matching, and lockout rules. Do not substitute standard split squats, lunges, Smith or machine variations, goblet squats, Zercher squats, partial reps, assisted balance, or equipped lifting.
Use a rear-foot-elevated split squat and enter total external load
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, then stand to full lockout with balance and control. Enter only total external load, combining both handheld implements. Do not include bodyweight or use a standard split squat, Smith-machine variation, machine variation, partial rep, or assisted balance.
Use a full-depth barbell front squat from a stable front rack
Support the bar on the front of the shoulders with a clean or cross-arm grip, squat until the hip crease is below the top of the knee, and stand to full hip-and-knee extension. Do not enter a Smith-machine front squat, safety-bar squat, Zercher squat, goblet squat, machine squat, partial rep, or assisted result.
Enter one recent Bulgarian Split Squat set and one recent Barbell Front Squat set
Enter total external load for the Bulgarian split squat and total barbell weight for the front squat, plus strict reps for each. Use the weaker valid leg for the unilateral test. Use whole reps from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Front Squat — View the individual Front Squat standards and next strength-level target.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.