Bulgarian Split Squat vs Dumbbell Curtsy Lunge Strength Standards
Compare your Bulgarian split squat and dumbbell curtsy lunge 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 Total external load for Dumbbell Curtsy Lunge. 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 entered load is total combined dumbbell load from both dumbbells, not per-hand load.. 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 Dumbbell Curtsy Lunge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and dumbbell curtsy lunge 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 dumbbell curtsy lunge.
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 / Dumbbell Curtsy Lunge, 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 Dumbbell Curtsy Lunge Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Dumbbell Curtsy Lunge. 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 / 34 lb 25.4 / 15.4 kg | 84 / 53 lb 38.1 / 24 kg | 119 / 78 lb 54 / 35.4 kg | 160 / 106 lb 72.6 / 48.1 kg |
| 130 lb 59 kg | 59 / 36 lb 26.8 / 16.3 kg | 89 / 56 lb 40.4 / 25.4 kg | 126 / 82 lb 57.2 / 37.2 kg | 169 / 112 lb 76.7 / 50.8 kg |
| 140 lb 63.5 kg | 62 / 38 lb 28.1 / 17.2 kg | 93 / 59 lb 42.2 / 26.8 kg | 132 / 86 lb 59.9 / 39 kg | 178 / 117 lb 80.7 / 53.1 kg |
| 150 lb 68 kg | 65 / 39 lb 29.5 / 17.7 kg | 97 / 62 lb 44 / 28.1 kg | 138 / 91 lb 62.6 / 41.3 kg | 186 / 123 lb 84.4 / 55.8 kg |
| 160 lb 72.6 kg | 68 / 41 lb 30.8 / 18.6 kg | 102 / 64 lb 46.3 / 29 kg | 144 / 95 lb 65.3 / 43.1 kg | 194 / 128 lb 88 / 58.1 kg |
| 170 lb 77.1 kg | 71 / 43 lb 32.2 / 19.5 kg | 106 / 67 lb 48.1 / 30.4 kg | 150 / 98 lb 68 / 44.5 kg | 202 / 134 lb 91.6 / 60.8 kg |
| 180 lb 81.6 kg | 73 / 44 lb 33.1 / 20 kg | 110 / 69 lb 49.9 / 31.3 kg | 156 / 102 lb 70.8 / 46.3 kg | 210 / 139 lb 95.3 / 63 kg |
| 190 lb 86.2 kg | 76 / 46 lb 34.5 / 20.9 kg | 114 / 72 lb 51.7 / 32.7 kg | 162 / 106 lb 73.5 / 48.1 kg | 218 / 144 lb 98.9 / 65.3 kg |
| 200 lb 90.7 kg | 79 / 48 lb 35.8 / 21.8 kg | 118 / 75 lb 53.5 / 34 kg | 168 / 110 lb 76.2 / 49.9 kg | 226 / 149 lb 102.5 / 67.6 kg |
| 210 lb 95.3 kg | 81 / 49 lb 36.7 / 22.2 kg | 122 / 77 lb 55.3 / 34.9 kg | 173 / 113 lb 78.5 / 51.3 kg | 233 / 154 lb 105.7 / 69.9 kg |
| 220 lb 99.8 kg | 84 / 51 lb 38.1 / 23.1 kg | 126 / 79 lb 57.2 / 35.8 kg | 179 / 117 lb 81.2 / 53.1 kg | 240 / 159 lb 108.9 / 72.1 kg |
| 230 lb 104.3 kg | 86 / 52 lb 39 / 23.6 kg | 129 / 82 lb 58.5 / 37.2 kg | 184 / 120 lb 83.5 / 54.4 kg | 248 / 164 lb 112.5 / 74.4 kg |
| 240 lb 108.9 kg | 89 / 54 lb 40.4 / 24.5 kg | 133 / 84 lb 60.3 / 38.1 kg | 189 / 124 lb 85.7 / 56.2 kg | 255 / 168 lb 115.7 / 76.2 kg |
| 250 lb 113.4 kg | 91 / 55 lb 41.3 / 24.9 kg | 137 / 86 lb 62.1 / 39 kg | 195 / 127 lb 88.5 / 57.6 kg | 262 / 173 lb 118.8 / 78.5 kg |
| 260 lb 117.9 kg | 94 / 57 lb 42.6 / 25.9 kg | 141 / 89 lb 64 / 40.4 kg | 200 / 131 lb 90.7 / 59.4 kg | 269 / 177 lb 122 / 80.3 kg |
| 270 lb 122.5 kg | 96 / 58 lb 43.5 / 26.3 kg | 144 / 91 lb 65.3 / 41.3 kg | 205 / 134 lb 93 / 60.8 kg | 276 / 182 lb 125.2 / 82.6 kg |
| 280 lb 127 kg | 98 / 60 lb 44.5 / 27.2 kg | 148 / 93 lb 67.1 / 42.2 kg | 210 / 137 lb 95.3 / 62.1 kg | 282 / 186 lb 127.9 / 84.4 kg |
| 290 lb 131.5 kg | 101 / 61 lb 45.8 / 27.7 kg | 151 / 95 lb 68.5 / 43.1 kg | 215 / 141 lb 97.5 / 64 kg | 289 / 191 lb 131.1 / 86.6 kg |
| 300 lb 136.1 kg | 103 / 62 lb 46.7 / 28.1 kg | 155 / 98 lb 70.3 / 44.5 kg | 220 / 144 lb 99.8 / 65.3 kg | 296 / 195 lb 134.3 / 88.5 kg |
Women’s Bulgarian Split Squat vs Dumbbell Curtsy Lunge Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Dumbbell Curtsy Lunge. 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 / 20 lb 15.4 / 9.1 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 / 21 lb 16.8 / 9.5 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 / 22 lb 17.7 / 10 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 / 24 lb 18.6 / 10.9 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 / 25 lb 19.5 / 11.3 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 / 26 lb 20.4 / 11.8 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 / 27 lb 21.3 / 12.2 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 / 28 lb 22.2 / 12.7 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 / 29 lb 23.1 / 13.2 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 / 30 lb 24 / 13.6 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 / 31 lb 24.9 / 14.1 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 / 33 lb 25.4 / 15 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 / 34 lb 26.3 / 15.4 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 / 35 lb 27.2 / 15.9 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 / 36 lb 28.1 / 16.3 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 Dumbbell Curtsy Lunge 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 dumbbell curtsy lunge strength level
The standards use the sex-specific thresholds from the individual Dumbbell Curtsy Lunge 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 dumbbell curtsy lunge | 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 Dumbbell Curtsy Lunge 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 dumbbell curtsy lunge 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.
24.5 → 45.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell curtsy lunge standard minus the Bulgarian split squat standard. A plus sign means the dumbbell curtsy lunge standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −22 lb −10 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −54 lb −24.5 kg |
| 130 lb 59 kg | −23 lb −10.5 kg | −33 lb −15 kg | −44 lb −20 kg | −57 lb −25.9 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −61 lb −27.6 kg |
| 150 lb 68 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −47 lb −21.3 kg | −63 lb −28.6 kg |
| 160 lb 72.6 kg | −27 lb −12.2 kg | −38 lb −17.3 kg | −49 lb −22.2 kg | −66 lb −29.9 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −52 lb −23.5 kg | −68 lb −30.8 kg |
| 180 lb 81.6 kg | −29 lb −13.1 kg | −41 lb −18.6 kg | −54 lb −24.5 kg | −71 lb −32.3 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −42 lb −19 kg | −56 lb −25.4 kg | −74 lb −33.6 kg |
| 200 lb 90.7 kg | −31 lb −14 kg | −43 lb −19.5 kg | −58 lb −26.3 kg | −77 lb −34.9 kg |
| 210 lb 95.3 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −60 lb −27.2 kg | −79 lb −35.8 kg |
| 220 lb 99.8 kg | −33 lb −15 kg | −47 lb −21.4 kg | −62 lb −28.1 kg | −81 lb −36.8 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −47 lb −21.3 kg | −64 lb −29.1 kg | −84 lb −38.1 kg |
| 240 lb 108.9 kg | −35 lb −15.9 kg | −49 lb −22.2 kg | −65 lb −29.5 kg | −87 lb −39.5 kg |
| 250 lb 113.4 kg | −36 lb −16.4 kg | −51 lb −23.1 kg | −68 lb −30.9 kg | −89 lb −40.3 kg |
| 260 lb 117.9 kg | −37 lb −16.7 kg | −52 lb −23.6 kg | −69 lb −31.3 kg | −92 lb −41.7 kg |
| 270 lb 122.5 kg | −38 lb −17.2 kg | −53 lb −24 kg | −71 lb −32.2 kg | −94 lb −42.6 kg |
| 280 lb 127 kg | −38 lb −17.3 kg | −55 lb −24.9 kg | −73 lb −33.2 kg | −96 lb −43.5 kg |
| 290 lb 131.5 kg | −40 lb −18.1 kg | −56 lb −25.4 kg | −74 lb −33.5 kg | −98 lb −44.5 kg |
| 300 lb 136.1 kg | −41 lb −18.6 kg | −57 lb −25.8 kg | −76 lb −34.5 kg | −101 lb −45.8 kg |
How Women’s Bulgarian Split Squat and Dumbbell Curtsy Lunge 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 dumbbell curtsy lunge standard minus the Bulgarian split squat standard. A plus sign means the dumbbell curtsy lunge standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −37 lb −16.8 kg |
| 110 lb 49.9 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −39 lb −17.7 kg |
| 120 lb 54.4 kg | −17 lb −7.7 kg | −23 lb −10.5 kg | −30 lb −13.6 kg | −41 lb −18.6 kg |
| 130 lb 59 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −44 lb −20 kg |
| 140 lb 63.5 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −34 lb −15.4 kg | −46 lb −20.9 kg |
| 150 lb 68 kg | −19 lb −8.6 kg | −26 lb −11.7 kg | −35 lb −15.9 kg | −48 lb −21.7 kg |
| 160 lb 72.6 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −36 lb −16.4 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −52 lb −23.6 kg |
| 180 lb 81.6 kg | −22 lb −9.9 kg | −30 lb −13.6 kg | −40 lb −18.1 kg | −54 lb −24.4 kg |
| 190 lb 86.2 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −56 lb −25.4 kg |
| 200 lb 90.7 kg | −24 lb −10.8 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −59 lb −26.8 kg |
| 210 lb 95.3 kg | −23 lb −10.4 kg | −32 lb −14.6 kg | −44 lb −20 kg | −60 lb −27.3 kg |
| 220 lb 99.8 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −62 lb −28.1 kg |
| 230 lb 104.3 kg | −25 lb −11.3 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −64 lb −29 kg |
| 240 lb 108.9 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −48 lb −21.8 kg | −66 lb −29.9 kg |
Bulgarian Split Squat and Dumbbell Curtsy Lunge Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a strict dumbbell curtsy lunge test. Use strict canonical Bulgarian Split Squat and Dumbbell Curtsy Lunge 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 Dumbbell Curtsy Lunge setup and load convention
entered load is total combined dumbbell load from both dumbbells, not per-hand load. total valid reps across both legs combined Step diagonally backward into a controlled curtsy lunge to valid depth while keeping knee tracking and hip control, then return to standing without hand support or dumbbell swing. A valid finish requires full controlled standing recovery with hips and knees stable, dumbbells controlled, and no knee collapse, stumble, or assisted balance. 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 Dumbbell Curtsy Lunge result
Use each exercise’s canonical input: Combined total external load for Bulgarian Split Squat and Total external load for Dumbbell Curtsy Lunge.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Dumbbell Curtsy Lunge — View the individual Dumbbell Curtsy Lunge standards and next strength-level target.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — 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.