Bulgarian Split Squat vs Cable Hamstring Curl Strength Standards
Compare your Bulgarian split squat and cable hamstring curl against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Combined total external load and a whole number from 1 to 12 reps for Bulgarian Split Squat and Displayed machine or stack weight and a whole number from 1 to 12 reps for Cable Hamstring Curl. 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 strict, repeatable cable hamstring curl test using the canonical setup, range, and finish rules. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Cable Hamstring Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and cable hamstring curl 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 cable hamstring curl.
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 / Cable Hamstring Curl, 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 Cable Hamstring Curl Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Cable Hamstring Curl. 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 / 17 lb 25.4 / 7.7 kg | 84 / 28 lb 38.1 / 12.7 kg | 119 / 45 lb 54 / 20.4 kg | 160 / 64 lb 72.6 / 29 kg |
| 130 lb 59 kg | 59 / 18 lb 26.8 / 8.2 kg | 89 / 30 lb 40.4 / 13.6 kg | 126 / 47 lb 57.2 / 21.3 kg | 169 / 68 lb 76.7 / 30.8 kg |
| 140 lb 63.5 kg | 62 / 19 lb 28.1 / 8.6 kg | 93 / 31 lb 42.2 / 14.1 kg | 132 / 50 lb 59.9 / 22.7 kg | 178 / 71 lb 80.7 / 32.2 kg |
| 150 lb 68 kg | 65 / 20 lb 29.5 / 9.1 kg | 97 / 32 lb 44 / 14.5 kg | 138 / 52 lb 62.6 / 23.6 kg | 186 / 74 lb 84.4 / 33.6 kg |
| 160 lb 72.6 kg | 68 / 21 lb 30.8 / 9.5 kg | 102 / 34 lb 46.3 / 15.4 kg | 144 / 54 lb 65.3 / 24.5 kg | 194 / 78 lb 88 / 35.4 kg |
| 170 lb 77.1 kg | 71 / 21 lb 32.2 / 9.5 kg | 106 / 35 lb 48.1 / 15.9 kg | 150 / 57 lb 68 / 25.9 kg | 202 / 81 lb 91.6 / 36.7 kg |
| 180 lb 81.6 kg | 73 / 22 lb 33.1 / 10 kg | 110 / 37 lb 49.9 / 16.8 kg | 156 / 59 lb 70.8 / 26.8 kg | 210 / 84 lb 95.3 / 38.1 kg |
| 190 lb 86.2 kg | 76 / 23 lb 34.5 / 10.4 kg | 114 / 38 lb 51.7 / 17.2 kg | 162 / 61 lb 73.5 / 27.7 kg | 218 / 87 lb 98.9 / 39.5 kg |
| 200 lb 90.7 kg | 79 / 24 lb 35.8 / 10.9 kg | 118 / 39 lb 53.5 / 17.7 kg | 168 / 63 lb 76.2 / 28.6 kg | 226 / 90 lb 102.5 / 40.8 kg |
| 210 lb 95.3 kg | 81 / 25 lb 36.7 / 11.3 kg | 122 / 41 lb 55.3 / 18.6 kg | 173 / 65 lb 78.5 / 29.5 kg | 233 / 93 lb 105.7 / 42.2 kg |
| 220 lb 99.8 kg | 84 / 25 lb 38.1 / 11.3 kg | 126 / 42 lb 57.2 / 19.1 kg | 179 / 67 lb 81.2 / 30.4 kg | 240 / 96 lb 108.9 / 43.5 kg |
| 230 lb 104.3 kg | 86 / 26 lb 39 / 11.8 kg | 129 / 43 lb 58.5 / 19.5 kg | 184 / 69 lb 83.5 / 31.3 kg | 248 / 99 lb 112.5 / 44.9 kg |
| 240 lb 108.9 kg | 89 / 27 lb 40.4 / 12.2 kg | 133 / 44 lb 60.3 / 20 kg | 189 / 71 lb 85.7 / 32.2 kg | 255 / 102 lb 115.7 / 46.3 kg |
| 250 lb 113.4 kg | 91 / 28 lb 41.3 / 12.7 kg | 137 / 46 lb 62.1 / 20.9 kg | 195 / 73 lb 88.5 / 33.1 kg | 262 / 104 lb 118.8 / 47.2 kg |
| 260 lb 117.9 kg | 94 / 28 lb 42.6 / 12.7 kg | 141 / 47 lb 64 / 21.3 kg | 200 / 75 lb 90.7 / 34 kg | 269 / 107 lb 122 / 48.5 kg |
| 270 lb 122.5 kg | 96 / 29 lb 43.5 / 13.2 kg | 144 / 48 lb 65.3 / 21.8 kg | 205 / 77 lb 93 / 34.9 kg | 276 / 110 lb 125.2 / 49.9 kg |
| 280 lb 127 kg | 98 / 30 lb 44.5 / 13.6 kg | 148 / 49 lb 67.1 / 22.2 kg | 210 / 79 lb 95.3 / 35.8 kg | 282 / 113 lb 127.9 / 51.3 kg |
| 290 lb 131.5 kg | 101 / 30 lb 45.8 / 13.6 kg | 151 / 50 lb 68.5 / 22.7 kg | 215 / 81 lb 97.5 / 36.7 kg | 289 / 115 lb 131.1 / 52.2 kg |
| 300 lb 136.1 kg | 103 / 31 lb 46.7 / 14.1 kg | 155 / 52 lb 70.3 / 23.6 kg | 220 / 83 lb 99.8 / 37.6 kg | 296 / 118 lb 134.3 / 53.5 kg |
Women’s Bulgarian Split Squat vs Cable Hamstring Curl Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Cable Hamstring Curl. 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 / 11 lb 15.4 / 5 kg | 52 / 18 lb 23.6 / 8.2 kg | 75 / 27 lb 34 / 12.2 kg | 103 / 40 lb 46.7 / 18.1 kg |
| 110 lb 49.9 kg | 37 / 11 lb 16.8 / 5 kg | 55 / 19 lb 24.9 / 8.6 kg | 80 / 29 lb 36.3 / 13.2 kg | 110 / 43 lb 49.9 / 19.5 kg |
| 120 lb 54.4 kg | 39 / 12 lb 17.7 / 5.4 kg | 59 / 20 lb 26.8 / 9.1 kg | 84 / 31 lb 38.1 / 14.1 kg | 116 / 46 lb 52.6 / 20.9 kg |
| 130 lb 59 kg | 41 / 13 lb 18.6 / 5.9 kg | 62 / 21 lb 28.1 / 9.5 kg | 89 / 33 lb 40.4 / 15 kg | 123 / 48 lb 55.8 / 21.8 kg |
| 140 lb 63.5 kg | 43 / 13 lb 19.5 / 5.9 kg | 65 / 22 lb 29.5 / 10 kg | 94 / 34 lb 42.6 / 15.4 kg | 129 / 51 lb 58.5 / 23.1 kg |
| 150 lb 68 kg | 45 / 14 lb 20.4 / 6.4 kg | 68 / 23 lb 30.8 / 10.4 kg | 98 / 36 lb 44.5 / 16.3 kg | 135 / 53 lb 61.2 / 24 kg |
| 160 lb 72.6 kg | 47 / 15 lb 21.3 / 6.8 kg | 71 / 24 lb 32.2 / 10.9 kg | 102 / 38 lb 46.3 / 17.2 kg | 141 / 55 lb 64 / 24.9 kg |
| 170 lb 77.1 kg | 49 / 15 lb 22.2 / 6.8 kg | 74 / 25 lb 33.6 / 11.3 kg | 107 / 39 lb 48.5 / 17.7 kg | 147 / 58 lb 66.7 / 26.3 kg |
| 180 lb 81.6 kg | 51 / 16 lb 23.1 / 7.3 kg | 77 / 26 lb 34.9 / 11.8 kg | 111 / 41 lb 50.3 / 18.6 kg | 152 / 60 lb 68.9 / 27.2 kg |
| 190 lb 86.2 kg | 53 / 16 lb 24 / 7.3 kg | 80 / 27 lb 36.3 / 12.2 kg | 115 / 42 lb 52.2 / 19.1 kg | 158 / 62 lb 71.7 / 28.1 kg |
| 200 lb 90.7 kg | 55 / 17 lb 24.9 / 7.7 kg | 82 / 28 lb 37.2 / 12.7 kg | 119 / 44 lb 54 / 20 kg | 164 / 64 lb 74.4 / 29 kg |
| 210 lb 95.3 kg | 56 / 18 lb 25.4 / 8.2 kg | 85 / 29 lb 38.6 / 13.2 kg | 123 / 45 lb 55.8 / 20.4 kg | 169 / 66 lb 76.7 / 29.9 kg |
| 220 lb 99.8 kg | 58 / 18 lb 26.3 / 8.2 kg | 88 / 30 lb 39.9 / 13.6 kg | 127 / 46 lb 57.6 / 20.9 kg | 174 / 68 lb 78.9 / 30.8 kg |
| 230 lb 104.3 kg | 60 / 19 lb 27.2 / 8.6 kg | 90 / 31 lb 40.8 / 14.1 kg | 130 / 48 lb 59 / 21.8 kg | 180 / 70 lb 81.6 / 31.8 kg |
| 240 lb 108.9 kg | 62 / 19 lb 28.1 / 8.6 kg | 93 / 31 lb 42.2 / 14.1 kg | 134 / 49 lb 60.8 / 22.2 kg | 185 / 73 lb 83.9 / 33.1 kg |
How Your Bulgarian Split Squat vs Cable Hamstring Curl 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 cable hamstring curl strength level
The standards use the sex-specific targets from the individual Cable Hamstring Curl 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 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 cable hamstring curl | Adjust cable hamstring curl 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 Cable Hamstring Curl 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 cable hamstring curl 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.
43.6 → 80.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable hamstring curl standard minus the Bulgarian split squat standard. A plus sign means the cable hamstring curl standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −39 lb −17.7 kg | −56 lb −25.4 kg | −74 lb −33.6 kg | −96 lb −43.6 kg |
| 130 lb 59 kg | −41 lb −18.6 kg | −59 lb −26.8 kg | −79 lb −35.9 kg | −101 lb −45.9 kg |
| 140 lb 63.5 kg | −43 lb −19.5 kg | −62 lb −28.1 kg | −82 lb −37.2 kg | −107 lb −48.5 kg |
| 150 lb 68 kg | −45 lb −20.4 kg | −65 lb −29.5 kg | −86 lb −39 kg | −112 lb −50.8 kg |
| 160 lb 72.6 kg | −47 lb −21.3 kg | −68 lb −30.9 kg | −90 lb −40.8 kg | −116 lb −52.6 kg |
| 170 lb 77.1 kg | −50 lb −22.7 kg | −71 lb −32.2 kg | −93 lb −42.1 kg | −121 lb −54.9 kg |
| 180 lb 81.6 kg | −51 lb −23.1 kg | −73 lb −33.1 kg | −97 lb −44 kg | −126 lb −57.2 kg |
| 190 lb 86.2 kg | −53 lb −24.1 kg | −76 lb −34.5 kg | −101 lb −45.8 kg | −131 lb −59.4 kg |
| 200 lb 90.7 kg | −55 lb −24.9 kg | −79 lb −35.8 kg | −105 lb −47.6 kg | −136 lb −61.7 kg |
| 210 lb 95.3 kg | −56 lb −25.4 kg | −81 lb −36.7 kg | −108 lb −49 kg | −140 lb −63.5 kg |
| 220 lb 99.8 kg | −59 lb −26.8 kg | −84 lb −38.1 kg | −112 lb −50.8 kg | −144 lb −65.4 kg |
| 230 lb 104.3 kg | −60 lb −27.2 kg | −86 lb −39 kg | −115 lb −52.2 kg | −149 lb −67.6 kg |
| 240 lb 108.9 kg | −62 lb −28.2 kg | −89 lb −40.3 kg | −118 lb −53.5 kg | −153 lb −69.4 kg |
| 250 lb 113.4 kg | −63 lb −28.6 kg | −91 lb −41.2 kg | −122 lb −55.4 kg | −158 lb −71.6 kg |
| 260 lb 117.9 kg | −66 lb −29.9 kg | −94 lb −42.7 kg | −125 lb −56.7 kg | −162 lb −73.5 kg |
| 270 lb 122.5 kg | −67 lb −30.3 kg | −96 lb −43.5 kg | −128 lb −58.1 kg | −166 lb −75.3 kg |
| 280 lb 127 kg | −68 lb −30.9 kg | −99 lb −44.9 kg | −131 lb −59.5 kg | −169 lb −76.6 kg |
| 290 lb 131.5 kg | −71 lb −32.2 kg | −101 lb −45.8 kg | −134 lb −60.8 kg | −174 lb −78.9 kg |
| 300 lb 136.1 kg | −72 lb −32.6 kg | −103 lb −46.7 kg | −137 lb −62.2 kg | −178 lb −80.8 kg |
How Women’s Bulgarian Split Squat and Cable Hamstring Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.6 → 50.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable hamstring curl standard minus the Bulgarian split squat standard. A plus sign means the cable hamstring curl standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −23 lb −10.4 kg | −34 lb −15.4 kg | −48 lb −21.8 kg | −63 lb −28.6 kg |
| 110 lb 49.9 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −51 lb −23.1 kg | −67 lb −30.4 kg |
| 120 lb 54.4 kg | −27 lb −12.3 kg | −39 lb −17.7 kg | −53 lb −24 kg | −70 lb −31.7 kg |
| 130 lb 59 kg | −28 lb −12.7 kg | −41 lb −18.6 kg | −56 lb −25.4 kg | −75 lb −34 kg |
| 140 lb 63.5 kg | −30 lb −13.6 kg | −43 lb −19.5 kg | −60 lb −27.2 kg | −78 lb −35.4 kg |
| 150 lb 68 kg | −31 lb −14 kg | −45 lb −20.4 kg | −62 lb −28.2 kg | −82 lb −37.2 kg |
| 160 lb 72.6 kg | −32 lb −14.5 kg | −47 lb −21.3 kg | −64 lb −29.1 kg | −86 lb −39.1 kg |
| 170 lb 77.1 kg | −34 lb −15.4 kg | −49 lb −22.3 kg | −68 lb −30.8 kg | −89 lb −40.4 kg |
| 180 lb 81.6 kg | −35 lb −15.8 kg | −51 lb −23.1 kg | −70 lb −31.7 kg | −92 lb −41.7 kg |
| 190 lb 86.2 kg | −37 lb −16.7 kg | −53 lb −24.1 kg | −73 lb −33.1 kg | −96 lb −43.6 kg |
| 200 lb 90.7 kg | −38 lb −17.2 kg | −54 lb −24.5 kg | −75 lb −34 kg | −100 lb −45.4 kg |
| 210 lb 95.3 kg | −38 lb −17.2 kg | −56 lb −25.4 kg | −78 lb −35.4 kg | −103 lb −46.8 kg |
| 220 lb 99.8 kg | −40 lb −18.1 kg | −58 lb −26.3 kg | −81 lb −36.7 kg | −106 lb −48.1 kg |
| 230 lb 104.3 kg | −41 lb −18.6 kg | −59 lb −26.7 kg | −82 lb −37.2 kg | −110 lb −49.8 kg |
| 240 lb 108.9 kg | −43 lb −19.5 kg | −62 lb −28.1 kg | −85 lb −38.6 kg | −112 lb −50.8 kg |
Bulgarian Split Squat and Cable Hamstring Curl Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a strict cable hamstring curl. Use strict canonical Bulgarian Split Squat and Cable Hamstring Curl 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 strict, repeatable Cable Hamstring Curl
Follow the individual Cable Hamstring Curl calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Bulgarian Split Squat result and one recent Cable Hamstring Curl result
Use each exercise’s canonical input: Combined total external load and a whole number from 1 to 12 reps for Bulgarian Split Squat and Displayed machine or stack weight and a whole number from 1 to 12 reps for Cable Hamstring Curl.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Cable Hamstring Curl — View the individual Cable Hamstring Curl standards and next strength-level target.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Single Leg Leg Curl — 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.