Bulgarian Split Squat vs Hip Thrust Strength Standards
Compare your Bulgarian split squat and barbell hip thrust against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
Enter total external weight for the Bulgarian split squat and total barbell weight for the hip thrust. Use a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout; use a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and barbell hip thrust 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 hip thrust.
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 / Hip Thrust, 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 Hip Thrust Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Hip Thrust. 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 / 126 lb 25.4 / 57.2 kg | 84 / 182 lb 38.1 / 82.6 kg | 119 / 252 lb 54 / 114.3 kg | 160 / 336 lb 72.6 / 152.4 kg |
| 130 lb 59 kg | 59 / 133 lb 26.8 / 60.3 kg | 89 / 192 lb 40.4 / 87.1 kg | 126 / 266 lb 57.2 / 120.7 kg | 169 / 354 lb 76.7 / 160.6 kg |
| 140 lb 63.5 kg | 62 / 140 lb 28.1 / 63.5 kg | 93 / 202 lb 42.2 / 91.6 kg | 132 / 279 lb 59.9 / 126.6 kg | 178 / 372 lb 80.7 / 168.7 kg |
| 150 lb 68 kg | 65 / 146 lb 29.5 / 66.2 kg | 97 / 211 lb 44 / 95.7 kg | 138 / 292 lb 62.6 / 132.4 kg | 186 / 390 lb 84.4 / 176.9 kg |
| 160 lb 72.6 kg | 68 / 152 lb 30.8 / 68.9 kg | 102 / 220 lb 46.3 / 99.8 kg | 144 / 305 lb 65.3 / 138.3 kg | 194 / 407 lb 88 / 184.6 kg |
| 170 lb 77.1 kg | 71 / 159 lb 32.2 / 72.1 kg | 106 / 229 lb 48.1 / 103.9 kg | 150 / 318 lb 68 / 144.2 kg | 202 / 423 lb 91.6 / 191.9 kg |
| 180 lb 81.6 kg | 73 / 165 lb 33.1 / 74.8 kg | 110 / 238 lb 49.9 / 108 kg | 156 / 330 lb 70.8 / 149.7 kg | 210 / 440 lb 95.3 / 199.6 kg |
| 190 lb 86.2 kg | 76 / 171 lb 34.5 / 77.6 kg | 114 / 247 lb 51.7 / 112 kg | 162 / 342 lb 73.5 / 155.1 kg | 218 / 456 lb 98.9 / 206.8 kg |
| 200 lb 90.7 kg | 79 / 177 lb 35.8 / 80.3 kg | 118 / 256 lb 53.5 / 116.1 kg | 168 / 354 lb 76.2 / 160.6 kg | 226 / 472 lb 102.5 / 214.1 kg |
| 210 lb 95.3 kg | 81 / 183 lb 36.7 / 83 kg | 122 / 264 lb 55.3 / 119.7 kg | 173 / 366 lb 78.5 / 166 kg | 233 / 487 lb 105.7 / 220.9 kg |
| 220 lb 99.8 kg | 84 / 189 lb 38.1 / 85.7 kg | 126 / 272 lb 57.2 / 123.4 kg | 179 / 377 lb 81.2 / 171 kg | 240 / 503 lb 108.9 / 228.2 kg |
| 230 lb 104.3 kg | 86 / 194 lb 39 / 88 kg | 129 / 281 lb 58.5 / 127.5 kg | 184 / 388 lb 83.5 / 176 kg | 248 / 518 lb 112.5 / 235 kg |
| 240 lb 108.9 kg | 89 / 200 lb 40.4 / 90.7 kg | 133 / 289 lb 60.3 / 131.1 kg | 189 / 400 lb 85.7 / 181.4 kg | 255 / 533 lb 115.7 / 241.8 kg |
| 250 lb 113.4 kg | 91 / 205 lb 41.3 / 93 kg | 137 / 297 lb 62.1 / 134.7 kg | 195 / 411 lb 88.5 / 186.4 kg | 262 / 548 lb 118.8 / 248.6 kg |
| 260 lb 117.9 kg | 94 / 211 lb 42.6 / 95.7 kg | 141 / 304 lb 64 / 137.9 kg | 200 / 422 lb 90.7 / 191.4 kg | 269 / 562 lb 122 / 254.9 kg |
| 270 lb 122.5 kg | 96 / 216 lb 43.5 / 98 kg | 144 / 312 lb 65.3 / 141.5 kg | 205 / 432 lb 93 / 196 kg | 276 / 576 lb 125.2 / 261.3 kg |
| 280 lb 127 kg | 98 / 221 lb 44.5 / 100.2 kg | 148 / 320 lb 67.1 / 145.1 kg | 210 / 443 lb 95.3 / 200.9 kg | 282 / 591 lb 127.9 / 268.1 kg |
| 290 lb 131.5 kg | 101 / 227 lb 45.8 / 103 kg | 151 / 327 lb 68.5 / 148.3 kg | 215 / 453 lb 97.5 / 205.5 kg | 289 / 604 lb 131.1 / 274 kg |
| 300 lb 136.1 kg | 103 / 232 lb 46.7 / 105.2 kg | 155 / 335 lb 70.3 / 152 kg | 220 / 464 lb 99.8 / 210.5 kg | 296 / 618 lb 134.3 / 280.3 kg |
Women’s Bulgarian Split Squat vs Hip Thrust Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Hip Thrust. 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 / 126 lb 15.4 / 57.2 kg | 52 / 183 lb 23.6 / 83 kg | 75 / 252 lb 34 / 114.3 kg | 103 / 332 lb 46.7 / 150.6 kg |
| 110 lb 49.9 kg | 37 / 134 lb 16.8 / 60.8 kg | 55 / 195 lb 24.9 / 88.5 kg | 80 / 268 lb 36.3 / 121.6 kg | 110 / 354 lb 49.9 / 160.6 kg |
| 120 lb 54.4 kg | 39 / 142 lb 17.7 / 64.4 kg | 59 / 207 lb 26.8 / 93.9 kg | 84 / 284 lb 38.1 / 128.8 kg | 116 / 375 lb 52.6 / 170.1 kg |
| 130 lb 59 kg | 41 / 150 lb 18.6 / 68 kg | 62 / 218 lb 28.1 / 98.9 kg | 89 / 300 lb 40.4 / 136.1 kg | 123 / 395 lb 55.8 / 179.2 kg |
| 140 lb 63.5 kg | 43 / 158 lb 19.5 / 71.7 kg | 65 / 229 lb 29.5 / 103.9 kg | 94 / 315 lb 42.6 / 142.9 kg | 129 / 415 lb 58.5 / 188.2 kg |
| 150 lb 68 kg | 45 / 165 lb 20.4 / 74.8 kg | 68 / 240 lb 30.8 / 108.9 kg | 98 / 330 lb 44.5 / 149.7 kg | 135 / 435 lb 61.2 / 197.3 kg |
| 160 lb 72.6 kg | 47 / 172 lb 21.3 / 78 kg | 71 / 251 lb 32.2 / 113.9 kg | 102 / 345 lb 46.3 / 156.5 kg | 141 / 454 lb 64 / 205.9 kg |
| 170 lb 77.1 kg | 49 / 179 lb 22.2 / 81.2 kg | 74 / 261 lb 33.6 / 118.4 kg | 107 / 359 lb 48.5 / 162.8 kg | 147 / 473 lb 66.7 / 214.5 kg |
| 180 lb 81.6 kg | 51 / 186 lb 23.1 / 84.4 kg | 77 / 271 lb 34.9 / 122.9 kg | 111 / 373 lb 50.3 / 169.2 kg | 152 / 491 lb 68.9 / 222.7 kg |
| 190 lb 86.2 kg | 53 / 193 lb 24 / 87.5 kg | 80 / 281 lb 36.3 / 127.5 kg | 115 / 386 lb 52.2 / 175.1 kg | 158 / 509 lb 71.7 / 230.9 kg |
| 200 lb 90.7 kg | 55 / 200 lb 24.9 / 90.7 kg | 82 / 291 lb 37.2 / 132 kg | 119 / 400 lb 54 / 181.4 kg | 164 / 527 lb 74.4 / 239 kg |
| 210 lb 95.3 kg | 56 / 206 lb 25.4 / 93.4 kg | 85 / 300 lb 38.6 / 136.1 kg | 123 / 413 lb 55.8 / 187.3 kg | 169 / 544 lb 76.7 / 246.8 kg |
| 220 lb 99.8 kg | 58 / 213 lb 26.3 / 96.6 kg | 88 / 310 lb 39.9 / 140.6 kg | 127 / 426 lb 57.6 / 193.2 kg | 174 / 562 lb 78.9 / 254.9 kg |
| 230 lb 104.3 kg | 60 / 219 lb 27.2 / 99.3 kg | 90 / 319 lb 40.8 / 144.7 kg | 130 / 439 lb 59 / 199.1 kg | 180 / 578 lb 81.6 / 262.2 kg |
| 240 lb 108.9 kg | 62 / 226 lb 28.1 / 102.5 kg | 93 / 328 lb 42.2 / 148.8 kg | 134 / 451 lb 60.8 / 204.6 kg | 185 / 595 lb 83.9 / 269.9 kg |
How Your Bulgarian Split Squat vs Hip Thrust 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 barbell hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Barbell Hip Thrust 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.
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 hip thrust | Adjust barbell hip thrust 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 Hip Thrust 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 hip thrust 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.
79.8 → 146 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the Bulgarian split squat standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +70 lb +31.8 kg | +98 lb +44.5 kg | +133 lb +60.3 kg | +176 lb +79.8 kg |
| 130 lb 59 kg | +74 lb +33.5 kg | +103 lb +46.7 kg | +140 lb +63.5 kg | +185 lb +83.9 kg |
| 140 lb 63.5 kg | +78 lb +35.4 kg | +109 lb +49.4 kg | +147 lb +66.7 kg | +194 lb +88 kg |
| 150 lb 68 kg | +81 lb +36.7 kg | +114 lb +51.7 kg | +154 lb +69.8 kg | +204 lb +92.5 kg |
| 160 lb 72.6 kg | +84 lb +38.1 kg | +118 lb +53.5 kg | +161 lb +73 kg | +213 lb +96.6 kg |
| 170 lb 77.1 kg | +88 lb +39.9 kg | +123 lb +55.8 kg | +168 lb +76.2 kg | +221 lb +100.3 kg |
| 180 lb 81.6 kg | +92 lb +41.7 kg | +128 lb +58.1 kg | +174 lb +78.9 kg | +230 lb +104.3 kg |
| 190 lb 86.2 kg | +95 lb +43.1 kg | +133 lb +60.3 kg | +180 lb +81.6 kg | +238 lb +107.9 kg |
| 200 lb 90.7 kg | +98 lb +44.5 kg | +138 lb +62.6 kg | +186 lb +84.4 kg | +246 lb +111.6 kg |
| 210 lb 95.3 kg | +102 lb +46.3 kg | +142 lb +64.4 kg | +193 lb +87.5 kg | +254 lb +115.2 kg |
| 220 lb 99.8 kg | +105 lb +47.6 kg | +146 lb +66.2 kg | +198 lb +89.8 kg | +263 lb +119.3 kg |
| 230 lb 104.3 kg | +108 lb +49 kg | +152 lb +69 kg | +204 lb +92.5 kg | +270 lb +122.5 kg |
| 240 lb 108.9 kg | +111 lb +50.3 kg | +156 lb +70.8 kg | +211 lb +95.7 kg | +278 lb +126.1 kg |
| 250 lb 113.4 kg | +114 lb +51.7 kg | +160 lb +72.6 kg | +216 lb +97.9 kg | +286 lb +129.8 kg |
| 260 lb 117.9 kg | +117 lb +53.1 kg | +163 lb +73.9 kg | +222 lb +100.7 kg | +293 lb +132.9 kg |
| 270 lb 122.5 kg | +120 lb +54.5 kg | +168 lb +76.2 kg | +227 lb +103 kg | +300 lb +136.1 kg |
| 280 lb 127 kg | +123 lb +55.7 kg | +172 lb +78 kg | +233 lb +105.6 kg | +309 lb +140.2 kg |
| 290 lb 131.5 kg | +126 lb +57.2 kg | +176 lb +79.8 kg | +238 lb +108 kg | +315 lb +142.9 kg |
| 300 lb 136.1 kg | +129 lb +58.5 kg | +180 lb +81.7 kg | +244 lb +110.7 kg | +322 lb +146 kg |
How Women’s Bulgarian Split Squat and Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
103.9 → 186 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the Bulgarian split squat standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +92 lb +41.8 kg | +131 lb +59.4 kg | +177 lb +80.3 kg | +229 lb +103.9 kg |
| 110 lb 49.9 kg | +97 lb +44 kg | +140 lb +63.6 kg | +188 lb +85.3 kg | +244 lb +110.7 kg |
| 120 lb 54.4 kg | +103 lb +46.7 kg | +148 lb +67.1 kg | +200 lb +90.7 kg | +259 lb +117.5 kg |
| 130 lb 59 kg | +109 lb +49.4 kg | +156 lb +70.8 kg | +211 lb +95.7 kg | +272 lb +123.4 kg |
| 140 lb 63.5 kg | +115 lb +52.2 kg | +164 lb +74.4 kg | +221 lb +100.3 kg | +286 lb +129.7 kg |
| 150 lb 68 kg | +120 lb +54.4 kg | +172 lb +78.1 kg | +232 lb +105.2 kg | +300 lb +136.1 kg |
| 160 lb 72.6 kg | +125 lb +56.7 kg | +180 lb +81.7 kg | +243 lb +110.2 kg | +313 lb +141.9 kg |
| 170 lb 77.1 kg | +130 lb +59 kg | +187 lb +84.8 kg | +252 lb +114.3 kg | +326 lb +147.8 kg |
| 180 lb 81.6 kg | +135 lb +61.3 kg | +194 lb +88 kg | +262 lb +118.9 kg | +339 lb +153.8 kg |
| 190 lb 86.2 kg | +140 lb +63.5 kg | +201 lb +91.2 kg | +271 lb +122.9 kg | +351 lb +159.2 kg |
| 200 lb 90.7 kg | +145 lb +65.8 kg | +209 lb +94.8 kg | +281 lb +127.4 kg | +363 lb +164.6 kg |
| 210 lb 95.3 kg | +150 lb +68 kg | +215 lb +97.5 kg | +290 lb +131.5 kg | +375 lb +170.1 kg |
| 220 lb 99.8 kg | +155 lb +70.3 kg | +222 lb +100.7 kg | +299 lb +135.6 kg | +388 lb +176 kg |
| 230 lb 104.3 kg | +159 lb +72.1 kg | +229 lb +103.9 kg | +309 lb +140.1 kg | +398 lb +180.6 kg |
| 240 lb 108.9 kg | +164 lb +74.4 kg | +235 lb +106.6 kg | +317 lb +143.8 kg | +410 lb +186 kg |
Bulgarian Split Squat and Hip Thrust Exercises Used by This Calculator
This calculator uses a loaded Bulgarian split squat assessed per leg and a raw barbell hip thrust. Use a rear-foot-elevated Bulgarian split squat assessed per leg and a raw bench-supported barbell hip thrust through full range. Do not substitute standard split squats, assisted or partial reps, Smith or machine variations, floor glute bridges, dumbbell hip thrusts, or bodyweight in either load entry.
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-range bench-supported barbell hip thrust
Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.
Enter one recent Bulgarian split squat set and one recent barbell hip thrust set
For the Bulgarian split squat, enter total external load and the reps completed by the tested leg. For the hip thrust, enter total barbell weight. Enter a whole number from 1 to 12 reps for each lift. Pounds and kilograms can be mixed. Use clean, difficult sets that meet each lift’s depth, control, and lockout rules.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust 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.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.