Bulgarian Split Squat vs Goblet Squat Strength Standards
Compare your Bulgarian split squat and goblet squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter combined total external load for the Bulgarian split squat and the single goblet-held weight for the goblet squat. 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 goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and goblet 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 goblet 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 / Goblet 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 Goblet Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Goblet 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 / 56 lb 25.4 / 25.4 kg | 84 / 80 lb 38.1 / 36.3 kg | 119 / 112 lb 54 / 50.8 kg | 160 / 147 lb 72.6 / 66.7 kg |
| 130 lb 59 kg | 59 / 59 lb 26.8 / 26.8 kg | 89 / 84 lb 40.4 / 38.1 kg | 126 / 118 lb 57.2 / 53.5 kg | 169 / 155 lb 76.7 / 70.3 kg |
| 140 lb 63.5 kg | 62 / 62 lb 28.1 / 28.1 kg | 93 / 88 lb 42.2 / 39.9 kg | 132 / 124 lb 59.9 / 56.2 kg | 178 / 163 lb 80.7 / 73.9 kg |
| 150 lb 68 kg | 65 / 65 lb 29.5 / 29.5 kg | 97 / 92 lb 44 / 41.7 kg | 138 / 130 lb 62.6 / 59 kg | 186 / 171 lb 84.4 / 77.6 kg |
| 160 lb 72.6 kg | 68 / 68 lb 30.8 / 30.8 kg | 102 / 96 lb 46.3 / 43.5 kg | 144 / 136 lb 65.3 / 61.7 kg | 194 / 178 lb 88 / 80.7 kg |
| 170 lb 77.1 kg | 71 / 71 lb 32.2 / 32.2 kg | 106 / 100 lb 48.1 / 45.4 kg | 150 / 141 lb 68 / 64 kg | 202 / 186 lb 91.6 / 84.4 kg |
| 180 lb 81.6 kg | 73 / 73 lb 33.1 / 33.1 kg | 110 / 104 lb 49.9 / 47.2 kg | 156 / 147 lb 70.8 / 66.7 kg | 210 / 193 lb 95.3 / 87.5 kg |
| 190 lb 86.2 kg | 76 / 76 lb 34.5 / 34.5 kg | 114 / 108 lb 51.7 / 49 kg | 162 / 152 lb 73.5 / 68.9 kg | 218 / 200 lb 98.9 / 90.7 kg |
| 200 lb 90.7 kg | 79 / 79 lb 35.8 / 35.8 kg | 118 / 112 lb 53.5 / 50.8 kg | 168 / 157 lb 76.2 / 71.2 kg | 226 / 207 lb 102.5 / 93.9 kg |
| 210 lb 95.3 kg | 81 / 81 lb 36.7 / 36.7 kg | 122 / 115 lb 55.3 / 52.2 kg | 173 / 162 lb 78.5 / 73.5 kg | 233 / 214 lb 105.7 / 97.1 kg |
| 220 lb 99.8 kg | 84 / 84 lb 38.1 / 38.1 kg | 126 / 119 lb 57.2 / 54 kg | 179 / 168 lb 81.2 / 76.2 kg | 240 / 221 lb 108.9 / 100.2 kg |
| 230 lb 104.3 kg | 86 / 86 lb 39 / 39 kg | 129 / 123 lb 58.5 / 55.8 kg | 184 / 173 lb 83.5 / 78.5 kg | 248 / 227 lb 112.5 / 103 kg |
| 240 lb 108.9 kg | 89 / 89 lb 40.4 / 40.4 kg | 133 / 126 lb 60.3 / 57.2 kg | 189 / 178 lb 85.7 / 80.7 kg | 255 / 234 lb 115.7 / 106.1 kg |
| 250 lb 113.4 kg | 91 / 91 lb 41.3 / 41.3 kg | 137 / 130 lb 62.1 / 59 kg | 195 / 183 lb 88.5 / 83 kg | 262 / 240 lb 118.8 / 108.9 kg |
| 260 lb 117.9 kg | 94 / 94 lb 42.6 / 42.6 kg | 141 / 133 lb 64 / 60.3 kg | 200 / 187 lb 90.7 / 84.8 kg | 269 / 247 lb 122 / 112 kg |
| 270 lb 122.5 kg | 96 / 96 lb 43.5 / 43.5 kg | 144 / 137 lb 65.3 / 62.1 kg | 205 / 192 lb 93 / 87.1 kg | 276 / 253 lb 125.2 / 114.8 kg |
| 280 lb 127 kg | 98 / 98 lb 44.5 / 44.5 kg | 148 / 140 lb 67.1 / 63.5 kg | 210 / 197 lb 95.3 / 89.4 kg | 282 / 259 lb 127.9 / 117.5 kg |
| 290 lb 131.5 kg | 101 / 101 lb 45.8 / 45.8 kg | 151 / 143 lb 68.5 / 64.9 kg | 215 / 201 lb 97.5 / 91.2 kg | 289 / 265 lb 131.1 / 120.2 kg |
| 300 lb 136.1 kg | 103 / 103 lb 46.7 / 46.7 kg | 155 / 146 lb 70.3 / 66.2 kg | 220 / 206 lb 99.8 / 93.4 kg | 296 / 271 lb 134.3 / 122.9 kg |
Women’s Bulgarian Split Squat vs Goblet Squat Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Goblet 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 / 40 lb 15.4 / 18.1 kg | 52 / 60 lb 23.6 / 27.2 kg | 75 / 82 lb 34 / 37.2 kg | 103 / 105 lb 46.7 / 47.6 kg |
| 110 lb 49.9 kg | 37 / 43 lb 16.8 / 19.5 kg | 55 / 63 lb 24.9 / 28.6 kg | 80 / 88 lb 36.3 / 39.9 kg | 110 / 112 lb 49.9 / 50.8 kg |
| 120 lb 54.4 kg | 39 / 46 lb 17.7 / 20.9 kg | 59 / 67 lb 26.8 / 30.4 kg | 84 / 93 lb 38.1 / 42.2 kg | 116 / 119 lb 52.6 / 54 kg |
| 130 lb 59 kg | 41 / 48 lb 18.6 / 21.8 kg | 62 / 71 lb 28.1 / 32.2 kg | 89 / 98 lb 40.4 / 44.5 kg | 123 / 125 lb 55.8 / 56.7 kg |
| 140 lb 63.5 kg | 43 / 51 lb 19.5 / 23.1 kg | 65 / 74 lb 29.5 / 33.6 kg | 94 / 103 lb 42.6 / 46.7 kg | 129 / 132 lb 58.5 / 59.9 kg |
| 150 lb 68 kg | 45 / 53 lb 20.4 / 24 kg | 68 / 78 lb 30.8 / 35.4 kg | 98 / 108 lb 44.5 / 49 kg | 135 / 138 lb 61.2 / 62.6 kg |
| 160 lb 72.6 kg | 47 / 55 lb 21.3 / 24.9 kg | 71 / 81 lb 32.2 / 36.7 kg | 102 / 113 lb 46.3 / 51.3 kg | 141 / 144 lb 64 / 65.3 kg |
| 170 lb 77.1 kg | 49 / 58 lb 22.2 / 26.3 kg | 74 / 85 lb 33.6 / 38.6 kg | 107 / 117 lb 48.5 / 53.1 kg | 147 / 150 lb 66.7 / 68 kg |
| 180 lb 81.6 kg | 51 / 60 lb 23.1 / 27.2 kg | 77 / 88 lb 34.9 / 39.9 kg | 111 / 122 lb 50.3 / 55.3 kg | 152 / 156 lb 68.9 / 70.8 kg |
| 190 lb 86.2 kg | 53 / 62 lb 24 / 28.1 kg | 80 / 91 lb 36.3 / 41.3 kg | 115 / 126 lb 52.2 / 57.2 kg | 158 / 162 lb 71.7 / 73.5 kg |
| 200 lb 90.7 kg | 55 / 64 lb 24.9 / 29 kg | 82 / 94 lb 37.2 / 42.6 kg | 119 / 131 lb 54 / 59.4 kg | 164 / 167 lb 74.4 / 75.7 kg |
| 210 lb 95.3 kg | 56 / 66 lb 25.4 / 29.9 kg | 85 / 98 lb 38.6 / 44.5 kg | 123 / 135 lb 55.8 / 61.2 kg | 169 / 173 lb 76.7 / 78.5 kg |
| 220 lb 99.8 kg | 58 / 68 lb 26.3 / 30.8 kg | 88 / 101 lb 39.9 / 45.8 kg | 127 / 139 lb 57.6 / 63 kg | 174 / 178 lb 78.9 / 80.7 kg |
| 230 lb 104.3 kg | 60 / 70 lb 27.2 / 31.8 kg | 90 / 104 lb 40.8 / 47.2 kg | 130 / 144 lb 59 / 65.3 kg | 180 / 184 lb 81.6 / 83.5 kg |
| 240 lb 108.9 kg | 62 / 73 lb 28.1 / 33.1 kg | 93 / 107 lb 42.2 / 48.5 kg | 134 / 148 lb 60.8 / 67.1 kg | 185 / 189 lb 83.9 / 85.7 kg |
How Your Bulgarian Split Squat vs Goblet 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 goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet 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 squat more external load 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 goblet squat | Adjust goblet 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 Goblet 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 goblet 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 Bulgarian split squat and goblet squat standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 11.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the Bulgarian split squat standard. A plus sign means the goblet 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 | 0 lb 0 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | 0 lb 0 kg | −5 lb −2.3 kg | −8 lb −3.7 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | −5 lb −2.3 kg | −8 lb −3.7 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | 0 lb 0 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | −6 lb −2.7 kg | −9 lb −4 kg | −16 lb −7.2 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −17 lb −7.8 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | −6 lb −2.7 kg | −11 lb −5 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | −7 lb −3.1 kg | −11 lb −5 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | −7 lb −3.2 kg | −11 lb −5 kg | −19 lb −8.7 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | −6 lb −2.7 kg | −11 lb −5 kg | −21 lb −9.5 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | −7 lb −3.1 kg | −11 lb −5 kg | −21 lb −9.6 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | −7 lb −3.1 kg | −12 lb −5.5 kg | −22 lb −9.9 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −22 lb −10 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −23 lb −10.4 kg |
| 280 lb 127 kg | 0 lb 0 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −23 lb −10.4 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −24 lb −10.9 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −25 lb −11.4 kg |
How Women’s Bulgarian Split Squat and Goblet 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.
0.9 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the Bulgarian split squat standard. A plus sign means the goblet 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 | +6 lb +2.7 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +2 lb +0.9 kg |
| 110 lb 49.9 kg | +6 lb +2.7 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +2 lb +0.9 kg |
| 120 lb 54.4 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +2 lb +0.9 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +3 lb +1.4 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +10 lb +4.6 kg | +10 lb +4.5 kg | +3 lb +1.4 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +11 lb +5 kg | +3 lb +1.3 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +11 lb +5 kg | +10 lb +4.6 kg | +3 lb +1.3 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +11 lb +5 kg | +11 lb +5 kg | +4 lb +1.9 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +11 lb +5 kg | +11 lb +5 kg | +4 lb +1.8 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +12 lb +5.4 kg | +3 lb +1.3 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +12 lb +5.4 kg | +4 lb +1.8 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +12 lb +5.4 kg | +4 lb +1.8 kg |
| 230 lb 104.3 kg | +10 lb +4.6 kg | +14 lb +6.4 kg | +14 lb +6.3 kg | +4 lb +1.9 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +14 lb +6.3 kg | +14 lb +6.3 kg | +4 lb +1.8 kg |
Bulgarian Split Squat and Goblet Squat Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a single-weight goblet squat. Do not substitute a standard split squat, Smith-machine or assisted Bulgarian split squat, barbell front or back squat, double-kettlebell squat, machine squat, or partial rep. Score the Bulgarian split squat per leg without adding bodyweight.
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.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Enter one recent Bulgarian split squat set and one recent goblet squat set
Enter combined total external load for the Bulgarian split squat, the single goblet-held weight for the goblet squat, and a whole number from 1 to 12 reps for each. Use clean, difficult sets at the depths and finishes shown. 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.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Dumbbell 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.