Bulgarian Split Squat vs Barbell Glute Bridge Strength Standards
Compare your Bulgarian split squat and barbell glute bridge against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: 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; a floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Barbell Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and barbell glute bridge 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 glute bridge.
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 Glute Bridge, 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 Glute Bridge Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Barbell Glute Bridge. 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 / 115 lb 25.4 / 52.2 kg | 84 / 158 lb 38.1 / 71.7 kg | 119 / 215 lb 54 / 97.5 kg | 160 / 278 lb 72.6 / 126.1 kg |
| 130 lb 59 kg | 59 / 121 lb 26.8 / 54.9 kg | 89 / 166 lb 40.4 / 75.3 kg | 126 / 227 lb 57.2 / 103 kg | 169 / 294 lb 76.7 / 133.4 kg |
| 140 lb 63.5 kg | 62 / 127 lb 28.1 / 57.6 kg | 93 / 175 lb 42.2 / 79.4 kg | 132 / 238 lb 59.9 / 108 kg | 178 / 308 lb 80.7 / 139.7 kg |
| 150 lb 68 kg | 65 / 133 lb 29.5 / 60.3 kg | 97 / 183 lb 44 / 83 kg | 138 / 249 lb 62.6 / 112.9 kg | 186 / 323 lb 84.4 / 146.5 kg |
| 160 lb 72.6 kg | 68 / 139 lb 30.8 / 63 kg | 102 / 191 lb 46.3 / 86.6 kg | 144 / 260 lb 65.3 / 117.9 kg | 194 / 337 lb 88 / 152.9 kg |
| 170 lb 77.1 kg | 71 / 145 lb 32.2 / 65.8 kg | 106 / 199 lb 48.1 / 90.3 kg | 150 / 271 lb 68 / 122.9 kg | 202 / 351 lb 91.6 / 159.2 kg |
| 180 lb 81.6 kg | 73 / 150 lb 33.1 / 68 kg | 110 / 206 lb 49.9 / 93.4 kg | 156 / 282 lb 70.8 / 127.9 kg | 210 / 365 lb 95.3 / 165.6 kg |
| 190 lb 86.2 kg | 76 / 156 lb 34.5 / 70.8 kg | 114 / 214 lb 51.7 / 97.1 kg | 162 / 292 lb 73.5 / 132.4 kg | 218 / 378 lb 98.9 / 171.5 kg |
| 200 lb 90.7 kg | 79 / 161 lb 35.8 / 73 kg | 118 / 221 lb 53.5 / 100.2 kg | 168 / 302 lb 76.2 / 137 kg | 226 / 391 lb 102.5 / 177.4 kg |
| 210 lb 95.3 kg | 81 / 167 lb 36.7 / 75.7 kg | 122 / 229 lb 55.3 / 103.9 kg | 173 / 312 lb 78.5 / 141.5 kg | 233 / 404 lb 105.7 / 183.3 kg |
| 220 lb 99.8 kg | 84 / 172 lb 38.1 / 78 kg | 126 / 236 lb 57.2 / 107 kg | 179 / 322 lb 81.2 / 146.1 kg | 240 / 417 lb 108.9 / 189.1 kg |
| 230 lb 104.3 kg | 86 / 177 lb 39 / 80.3 kg | 129 / 243 lb 58.5 / 110.2 kg | 184 / 332 lb 83.5 / 150.6 kg | 248 / 429 lb 112.5 / 194.6 kg |
| 240 lb 108.9 kg | 89 / 182 lb 40.4 / 82.6 kg | 133 / 250 lb 60.3 / 113.4 kg | 189 / 341 lb 85.7 / 154.7 kg | 255 / 442 lb 115.7 / 200.5 kg |
| 250 lb 113.4 kg | 91 / 187 lb 41.3 / 84.8 kg | 137 / 257 lb 62.1 / 116.6 kg | 195 / 351 lb 88.5 / 159.2 kg | 262 / 454 lb 118.8 / 205.9 kg |
| 260 lb 117.9 kg | 94 / 192 lb 42.6 / 87.1 kg | 141 / 264 lb 64 / 119.7 kg | 200 / 360 lb 90.7 / 163.3 kg | 269 / 466 lb 122 / 211.4 kg |
| 270 lb 122.5 kg | 96 / 197 lb 43.5 / 89.4 kg | 144 / 270 lb 65.3 / 122.5 kg | 205 / 369 lb 93 / 167.4 kg | 276 / 478 lb 125.2 / 216.8 kg |
| 280 lb 127 kg | 98 / 202 lb 44.5 / 91.6 kg | 148 / 277 lb 67.1 / 125.6 kg | 210 / 378 lb 95.3 / 171.5 kg | 282 / 490 lb 127.9 / 222.3 kg |
| 290 lb 131.5 kg | 101 / 207 lb 45.8 / 93.9 kg | 151 / 284 lb 68.5 / 128.8 kg | 215 / 387 lb 97.5 / 175.5 kg | 289 / 501 lb 131.1 / 227.2 kg |
| 300 lb 136.1 kg | 103 / 212 lb 46.7 / 96.2 kg | 155 / 290 lb 70.3 / 131.5 kg | 220 / 396 lb 99.8 / 179.6 kg | 296 / 513 lb 134.3 / 232.7 kg |
Women’s Bulgarian Split Squat vs Barbell Glute Bridge Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Barbell Glute Bridge. 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 / 85 lb 15.4 / 38.6 kg | 52 / 121 lb 23.6 / 54.9 kg | 75 / 166 lb 34 / 75.3 kg | 103 / 217 lb 46.7 / 98.4 kg |
| 110 lb 49.9 kg | 37 / 91 lb 16.8 / 41.3 kg | 55 / 129 lb 24.9 / 58.5 kg | 80 / 176 lb 36.3 / 79.8 kg | 110 / 232 lb 49.9 / 105.2 kg |
| 120 lb 54.4 kg | 39 / 97 lb 17.7 / 44 kg | 59 / 137 lb 26.8 / 62.1 kg | 84 / 187 lb 38.1 / 84.8 kg | 116 / 246 lb 52.6 / 111.6 kg |
| 130 lb 59 kg | 41 / 102 lb 18.6 / 46.3 kg | 62 / 145 lb 28.1 / 65.8 kg | 89 / 197 lb 40.4 / 89.4 kg | 123 / 259 lb 55.8 / 117.5 kg |
| 140 lb 63.5 kg | 43 / 107 lb 19.5 / 48.5 kg | 65 / 152 lb 29.5 / 68.9 kg | 94 / 207 lb 42.6 / 93.9 kg | 129 / 272 lb 58.5 / 123.4 kg |
| 150 lb 68 kg | 45 / 112 lb 20.4 / 50.8 kg | 68 / 159 lb 30.8 / 72.1 kg | 98 / 217 lb 44.5 / 98.4 kg | 135 / 285 lb 61.2 / 129.3 kg |
| 160 lb 72.6 kg | 47 / 117 lb 21.3 / 53.1 kg | 71 / 166 lb 32.2 / 75.3 kg | 102 / 227 lb 46.3 / 103 kg | 141 / 298 lb 64 / 135.2 kg |
| 170 lb 77.1 kg | 49 / 122 lb 22.2 / 55.3 kg | 74 / 173 lb 33.6 / 78.5 kg | 107 / 236 lb 48.5 / 107 kg | 147 / 310 lb 66.7 / 140.6 kg |
| 180 lb 81.6 kg | 51 / 126 lb 23.1 / 57.2 kg | 77 / 180 lb 34.9 / 81.6 kg | 111 / 245 lb 50.3 / 111.1 kg | 152 / 322 lb 68.9 / 146.1 kg |
| 190 lb 86.2 kg | 53 / 131 lb 24 / 59.4 kg | 80 / 186 lb 36.3 / 84.4 kg | 115 / 254 lb 52.2 / 115.2 kg | 158 / 334 lb 71.7 / 151.5 kg |
| 200 lb 90.7 kg | 55 / 136 lb 24.9 / 61.7 kg | 82 / 193 lb 37.2 / 87.5 kg | 119 / 263 lb 54 / 119.3 kg | 164 / 345 lb 74.4 / 156.5 kg |
| 210 lb 95.3 kg | 56 / 140 lb 25.4 / 63.5 kg | 85 / 199 lb 38.6 / 90.3 kg | 123 / 272 lb 55.8 / 123.4 kg | 169 / 357 lb 76.7 / 161.9 kg |
| 220 lb 99.8 kg | 58 / 145 lb 26.3 / 65.8 kg | 88 / 205 lb 39.9 / 93 kg | 127 / 280 lb 57.6 / 127 kg | 174 / 368 lb 78.9 / 166.9 kg |
| 230 lb 104.3 kg | 60 / 149 lb 27.2 / 67.6 kg | 90 / 211 lb 40.8 / 95.7 kg | 130 / 289 lb 59 / 131.1 kg | 180 / 379 lb 81.6 / 171.9 kg |
| 240 lb 108.9 kg | 62 / 153 lb 28.1 / 69.4 kg | 93 / 218 lb 42.2 / 98.9 kg | 134 / 297 lb 60.8 / 134.7 kg | 185 / 390 lb 83.9 / 176.9 kg |
How Your Bulgarian Split Squat vs Barbell Glute Bridge 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 glute bridge strength level
The barbell glute bridge standards use the sex-specific standards from the individual Barbell Glute Bridge 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 bridge more total 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 barbell glute bridge | Adjust barbell glute bridge 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 Glute Bridge 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 glute bridge 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.
53.5 → 98.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the Bulgarian split squat standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +59 lb +26.8 kg | +74 lb +33.6 kg | +96 lb +43.5 kg | +118 lb +53.5 kg |
| 130 lb 59 kg | +62 lb +28.1 kg | +77 lb +34.9 kg | +101 lb +45.8 kg | +125 lb +56.7 kg |
| 140 lb 63.5 kg | +65 lb +29.5 kg | +82 lb +37.2 kg | +106 lb +48.1 kg | +130 lb +59 kg |
| 150 lb 68 kg | +68 lb +30.8 kg | +86 lb +39 kg | +111 lb +50.3 kg | +137 lb +62.1 kg |
| 160 lb 72.6 kg | +71 lb +32.2 kg | +89 lb +40.3 kg | +116 lb +52.6 kg | +143 lb +64.9 kg |
| 170 lb 77.1 kg | +74 lb +33.6 kg | +93 lb +42.2 kg | +121 lb +54.9 kg | +149 lb +67.6 kg |
| 180 lb 81.6 kg | +77 lb +34.9 kg | +96 lb +43.5 kg | +126 lb +57.1 kg | +155 lb +70.3 kg |
| 190 lb 86.2 kg | +80 lb +36.3 kg | +100 lb +45.4 kg | +130 lb +58.9 kg | +160 lb +72.6 kg |
| 200 lb 90.7 kg | +82 lb +37.2 kg | +103 lb +46.7 kg | +134 lb +60.8 kg | +165 lb +74.9 kg |
| 210 lb 95.3 kg | +86 lb +39 kg | +107 lb +48.6 kg | +139 lb +63 kg | +171 lb +77.6 kg |
| 220 lb 99.8 kg | +88 lb +39.9 kg | +110 lb +49.8 kg | +143 lb +64.9 kg | +177 lb +80.2 kg |
| 230 lb 104.3 kg | +91 lb +41.3 kg | +114 lb +51.7 kg | +148 lb +67.1 kg | +181 lb +82.1 kg |
| 240 lb 108.9 kg | +93 lb +42.2 kg | +117 lb +53.1 kg | +152 lb +69 kg | +187 lb +84.8 kg |
| 250 lb 113.4 kg | +96 lb +43.5 kg | +120 lb +54.5 kg | +156 lb +70.7 kg | +192 lb +87.1 kg |
| 260 lb 117.9 kg | +98 lb +44.5 kg | +123 lb +55.7 kg | +160 lb +72.6 kg | +197 lb +89.4 kg |
| 270 lb 122.5 kg | +101 lb +45.9 kg | +126 lb +57.2 kg | +164 lb +74.4 kg | +202 lb +91.6 kg |
| 280 lb 127 kg | +104 lb +47.1 kg | +129 lb +58.5 kg | +168 lb +76.2 kg | +208 lb +94.4 kg |
| 290 lb 131.5 kg | +106 lb +48.1 kg | +133 lb +60.3 kg | +172 lb +78 kg | +212 lb +96.1 kg |
| 300 lb 136.1 kg | +109 lb +49.5 kg | +135 lb +61.2 kg | +176 lb +79.8 kg | +217 lb +98.4 kg |
How Women’s Bulgarian Split Squat and Barbell Glute Bridge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
51.7 → 93 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the Bulgarian split squat standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +51 lb +23.2 kg | +69 lb +31.3 kg | +91 lb +41.3 kg | +114 lb +51.7 kg |
| 110 lb 49.9 kg | +54 lb +24.5 kg | +74 lb +33.6 kg | +96 lb +43.5 kg | +122 lb +55.3 kg |
| 120 lb 54.4 kg | +58 lb +26.3 kg | +78 lb +35.3 kg | +103 lb +46.7 kg | +130 lb +59 kg |
| 130 lb 59 kg | +61 lb +27.7 kg | +83 lb +37.7 kg | +108 lb +49 kg | +136 lb +61.7 kg |
| 140 lb 63.5 kg | +64 lb +29 kg | +87 lb +39.4 kg | +113 lb +51.3 kg | +143 lb +64.9 kg |
| 150 lb 68 kg | +67 lb +30.4 kg | +91 lb +41.3 kg | +119 lb +53.9 kg | +150 lb +68.1 kg |
| 160 lb 72.6 kg | +70 lb +31.8 kg | +95 lb +43.1 kg | +125 lb +56.7 kg | +157 lb +71.2 kg |
| 170 lb 77.1 kg | +73 lb +33.1 kg | +99 lb +44.9 kg | +129 lb +58.5 kg | +163 lb +73.9 kg |
| 180 lb 81.6 kg | +75 lb +34.1 kg | +103 lb +46.7 kg | +134 lb +60.8 kg | +170 lb +77.2 kg |
| 190 lb 86.2 kg | +78 lb +35.4 kg | +106 lb +48.1 kg | +139 lb +63 kg | +176 lb +79.8 kg |
| 200 lb 90.7 kg | +81 lb +36.8 kg | +111 lb +50.3 kg | +144 lb +65.3 kg | +181 lb +82.1 kg |
| 210 lb 95.3 kg | +84 lb +38.1 kg | +114 lb +51.7 kg | +149 lb +67.6 kg | +188 lb +85.2 kg |
| 220 lb 99.8 kg | +87 lb +39.5 kg | +117 lb +53.1 kg | +153 lb +69.4 kg | +194 lb +88 kg |
| 230 lb 104.3 kg | +89 lb +40.4 kg | +121 lb +54.9 kg | +159 lb +72.1 kg | +199 lb +90.3 kg |
| 240 lb 108.9 kg | +91 lb +41.3 kg | +125 lb +56.7 kg | +163 lb +73.9 kg | +205 lb +93 kg |
Bulgarian Split Squat and Barbell Glute Bridge Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a floor-based barbell glute bridge. Use strict canonical Bulgarian Split Squat and Barbell Glute Bridge 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 a floor-based barbell glute bridge
Keep the shoulders and upper back on the floor, drive through planted feet, raise the bar to a controlled hip lockout, and return to the same bottom position. Do not enter a bench-supported hip thrust, Smith-machine bridge, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Enter one recent Bulgarian Split Squat result and one recent Barbell Glute Bridge result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. 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 Glute Bridge — View the individual Barbell Glute Bridge standards and next strength-level target.
- Smith Machine Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hip Thrust Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.