Dumbbell Squat vs Bulgarian Split Squat Strength Standards
Compare your dumbbell squat and Bulgarian split squat 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.
For Dumbbell Squat, enter the combined weight of both matched dumbbells and bilateral reps. For Bulgarian Split Squat, enter total external load and assess the canonical per-leg set. Use a strict, repeatable dumbbell squat set that follows the canonical setup, range, and lockout rules and a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout. 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.
Dumbbell Squat vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell squat and Bulgarian split 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 dumbbell squat and Bulgarian split 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 Dumbbell Squat / Bulgarian Split 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 Dumbbell Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Squat; the second is Bulgarian Split 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 | 73 / 56 lb 33.1 / 25.4 kg | 104 / 84 lb 47.2 / 38.1 kg | 137 / 119 lb 62.1 / 54 kg | 174 / 160 lb 78.9 / 72.6 kg |
| 130 lb 59 kg | 77 / 59 lb 34.9 / 26.8 kg | 109 / 89 lb 49.4 / 40.4 kg | 144 / 126 lb 65.3 / 57.2 kg | 183 / 169 lb 83 / 76.7 kg |
| 140 lb 63.5 kg | 81 / 62 lb 36.7 / 28.1 kg | 115 / 93 lb 52.2 / 42.2 kg | 152 / 132 lb 68.9 / 59.9 kg | 193 / 178 lb 87.5 / 80.7 kg |
| 150 lb 68 kg | 85 / 65 lb 38.6 / 29.5 kg | 120 / 97 lb 54.4 / 44 kg | 159 / 138 lb 72.1 / 62.6 kg | 202 / 186 lb 91.6 / 84.4 kg |
| 160 lb 72.6 kg | 88 / 68 lb 39.9 / 30.8 kg | 126 / 102 lb 57.2 / 46.3 kg | 166 / 144 lb 75.3 / 65.3 kg | 210 / 194 lb 95.3 / 88 kg |
| 170 lb 77.1 kg | 92 / 71 lb 41.7 / 32.2 kg | 131 / 106 lb 59.4 / 48.1 kg | 173 / 150 lb 78.5 / 68 kg | 219 / 202 lb 99.3 / 91.6 kg |
| 180 lb 81.6 kg | 95 / 73 lb 43.1 / 33.1 kg | 136 / 110 lb 61.7 / 49.9 kg | 179 / 156 lb 81.2 / 70.8 kg | 228 / 210 lb 103.4 / 95.3 kg |
| 190 lb 86.2 kg | 99 / 76 lb 44.9 / 34.5 kg | 141 / 114 lb 64 / 51.7 kg | 186 / 162 lb 84.4 / 73.5 kg | 236 / 218 lb 107 / 98.9 kg |
| 200 lb 90.7 kg | 102 / 79 lb 46.3 / 35.8 kg | 146 / 118 lb 66.2 / 53.5 kg | 192 / 168 lb 87.1 / 76.2 kg | 244 / 226 lb 110.7 / 102.5 kg |
| 210 lb 95.3 kg | 106 / 81 lb 48.1 / 36.7 kg | 151 / 122 lb 68.5 / 55.3 kg | 199 / 173 lb 90.3 / 78.5 kg | 252 / 233 lb 114.3 / 105.7 kg |
| 220 lb 99.8 kg | 109 / 84 lb 49.4 / 38.1 kg | 155 / 126 lb 70.3 / 57.2 kg | 205 / 179 lb 93 / 81.2 kg | 260 / 240 lb 117.9 / 108.9 kg |
| 230 lb 104.3 kg | 112 / 86 lb 50.8 / 39 kg | 160 / 129 lb 72.6 / 58.5 kg | 211 / 184 lb 95.7 / 83.5 kg | 268 / 248 lb 121.6 / 112.5 kg |
| 240 lb 108.9 kg | 116 / 89 lb 52.6 / 40.4 kg | 165 / 133 lb 74.8 / 60.3 kg | 217 / 189 lb 98.4 / 85.7 kg | 276 / 255 lb 125.2 / 115.7 kg |
| 250 lb 113.4 kg | 119 / 91 lb 54 / 41.3 kg | 169 / 137 lb 76.7 / 62.1 kg | 223 / 195 lb 101.2 / 88.5 kg | 283 / 262 lb 128.4 / 118.8 kg |
| 260 lb 117.9 kg | 122 / 94 lb 55.3 / 42.6 kg | 174 / 141 lb 78.9 / 64 kg | 229 / 200 lb 103.9 / 90.7 kg | 291 / 269 lb 132 / 122 kg |
| 270 lb 122.5 kg | 125 / 96 lb 56.7 / 43.5 kg | 178 / 144 lb 80.7 / 65.3 kg | 235 / 205 lb 106.6 / 93 kg | 298 / 276 lb 135.2 / 125.2 kg |
| 280 lb 127 kg | 128 / 98 lb 58.1 / 44.5 kg | 183 / 148 lb 83 / 67.1 kg | 241 / 210 lb 109.3 / 95.3 kg | 306 / 282 lb 138.8 / 127.9 kg |
| 290 lb 131.5 kg | 131 / 101 lb 59.4 / 45.8 kg | 187 / 151 lb 84.8 / 68.5 kg | 247 / 215 lb 112 / 97.5 kg | 313 / 289 lb 142 / 131.1 kg |
| 300 lb 136.1 kg | 134 / 103 lb 60.8 / 46.7 kg | 191 / 155 lb 86.6 / 70.3 kg | 252 / 220 lb 114.3 / 99.8 kg | 320 / 296 lb 145.1 / 134.3 kg |
Women’s Dumbbell Squat vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Squat; the second is Bulgarian Split 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 | 48 / 34 lb 21.8 / 15.4 kg | 70 / 52 lb 31.8 / 23.6 kg | 94 / 75 lb 42.6 / 34 kg | 121 / 103 lb 54.9 / 46.7 kg |
| 110 lb 49.9 kg | 51 / 37 lb 23.1 / 16.8 kg | 75 / 55 lb 34 / 24.9 kg | 100 / 80 lb 45.4 / 36.3 kg | 128 / 110 lb 58.1 / 49.9 kg |
| 120 lb 54.4 kg | 54 / 39 lb 24.5 / 17.7 kg | 79 / 59 lb 35.8 / 26.8 kg | 106 / 84 lb 48.1 / 38.1 kg | 136 / 116 lb 61.7 / 52.6 kg |
| 130 lb 59 kg | 57 / 41 lb 25.9 / 18.6 kg | 84 / 62 lb 38.1 / 28.1 kg | 112 / 89 lb 50.8 / 40.4 kg | 144 / 123 lb 65.3 / 55.8 kg |
| 140 lb 63.5 kg | 60 / 43 lb 27.2 / 19.5 kg | 88 / 65 lb 39.9 / 29.5 kg | 117 / 94 lb 53.1 / 42.6 kg | 151 / 129 lb 68.5 / 58.5 kg |
| 150 lb 68 kg | 63 / 45 lb 28.6 / 20.4 kg | 92 / 68 lb 41.7 / 30.8 kg | 123 / 98 lb 55.8 / 44.5 kg | 158 / 135 lb 71.7 / 61.2 kg |
| 160 lb 72.6 kg | 66 / 47 lb 29.9 / 21.3 kg | 96 / 71 lb 43.5 / 32.2 kg | 128 / 102 lb 58.1 / 46.3 kg | 165 / 141 lb 74.8 / 64 kg |
| 170 lb 77.1 kg | 68 / 49 lb 30.8 / 22.2 kg | 100 / 74 lb 45.4 / 33.6 kg | 134 / 107 lb 60.8 / 48.5 kg | 172 / 147 lb 78 / 66.7 kg |
| 180 lb 81.6 kg | 71 / 51 lb 32.2 / 23.1 kg | 104 / 77 lb 47.2 / 34.9 kg | 139 / 111 lb 63 / 50.3 kg | 178 / 152 lb 80.7 / 68.9 kg |
| 190 lb 86.2 kg | 74 / 53 lb 33.6 / 24 kg | 108 / 80 lb 49 / 36.3 kg | 144 / 115 lb 65.3 / 52.2 kg | 185 / 158 lb 83.9 / 71.7 kg |
| 200 lb 90.7 kg | 76 / 55 lb 34.5 / 24.9 kg | 111 / 82 lb 50.3 / 37.2 kg | 149 / 119 lb 67.6 / 54 kg | 191 / 164 lb 86.6 / 74.4 kg |
| 210 lb 95.3 kg | 79 / 56 lb 35.8 / 25.4 kg | 115 / 85 lb 52.2 / 38.6 kg | 154 / 123 lb 69.9 / 55.8 kg | 198 / 169 lb 89.8 / 76.7 kg |
| 220 lb 99.8 kg | 81 / 58 lb 36.7 / 26.3 kg | 119 / 88 lb 54 / 39.9 kg | 159 / 127 lb 72.1 / 57.6 kg | 204 / 174 lb 92.5 / 78.9 kg |
| 230 lb 104.3 kg | 84 / 60 lb 38.1 / 27.2 kg | 122 / 90 lb 55.3 / 40.8 kg | 164 / 130 lb 74.4 / 59 kg | 210 / 180 lb 95.3 / 81.6 kg |
| 240 lb 108.9 kg | 86 / 62 lb 39 / 28.1 kg | 126 / 93 lb 57.2 / 42.2 kg | 168 / 134 lb 76.2 / 60.8 kg | 216 / 185 lb 98 / 83.9 kg |
How Your Dumbbell Squat vs Bulgarian Split 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 dumbbell squat strength level
The standards use the sex-specific targets from the individual Dumbbell 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 without requiring strength to increase pound for pound.
3. 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.
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 dumbbell squat | Adjust dumbbell squat targets to exact bodyweight with the two-thirds rule. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split 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 Dumbbell Squat and Bulgarian Split 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 Bulgarian split squat standard is higher; below zero means the dumbbell 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.
6.3 → 10.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −18 lb −8.1 kg | −14 lb −6.3 kg |
| 130 lb 59 kg | −18 lb −8.1 kg | −20 lb −9 kg | −18 lb −8.1 kg | −14 lb −6.3 kg |
| 140 lb 63.5 kg | −19 lb −8.6 kg | −22 lb −10 kg | −20 lb −9 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −20 lb −9.1 kg | −23 lb −10.4 kg | −21 lb −9.5 kg | −16 lb −7.2 kg |
| 160 lb 72.6 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −22 lb −10 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −23 lb −10.5 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | −22 lb −10 kg | −26 lb −11.8 kg | −23 lb −10.4 kg | −18 lb −8.1 kg |
| 190 lb 86.2 kg | −23 lb −10.4 kg | −27 lb −12.3 kg | −24 lb −10.9 kg | −18 lb −8.1 kg |
| 200 lb 90.7 kg | −23 lb −10.5 kg | −28 lb −12.7 kg | −24 lb −10.9 kg | −18 lb −8.2 kg |
| 210 lb 95.3 kg | −25 lb −11.4 kg | −29 lb −13.2 kg | −26 lb −11.8 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −25 lb −11.3 kg | −29 lb −13.1 kg | −26 lb −11.8 kg | −20 lb −9 kg |
| 230 lb 104.3 kg | −26 lb −11.8 kg | −31 lb −14.1 kg | −27 lb −12.2 kg | −20 lb −9.1 kg |
| 240 lb 108.9 kg | −27 lb −12.2 kg | −32 lb −14.5 kg | −28 lb −12.7 kg | −21 lb −9.5 kg |
| 250 lb 113.4 kg | −28 lb −12.7 kg | −32 lb −14.6 kg | −28 lb −12.7 kg | −21 lb −9.6 kg |
| 260 lb 117.9 kg | −28 lb −12.7 kg | −33 lb −14.9 kg | −29 lb −13.2 kg | −22 lb −10 kg |
| 270 lb 122.5 kg | −29 lb −13.2 kg | −34 lb −15.4 kg | −30 lb −13.6 kg | −22 lb −10 kg |
| 280 lb 127 kg | −30 lb −13.6 kg | −35 lb −15.9 kg | −31 lb −14 kg | −24 lb −10.9 kg |
| 290 lb 131.5 kg | −30 lb −13.6 kg | −36 lb −16.3 kg | −32 lb −14.5 kg | −24 lb −10.9 kg |
| 300 lb 136.1 kg | −31 lb −14.1 kg | −36 lb −16.3 kg | −32 lb −14.5 kg | −24 lb −10.8 kg |
How Women’s Dumbbell Squat and Bulgarian Split 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.
8.2 → 14.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell squat standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −14 lb −6.4 kg | −18 lb −8.2 kg | −19 lb −8.6 kg | −18 lb −8.2 kg |
| 110 lb 49.9 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −20 lb −9.1 kg | −18 lb −8.2 kg |
| 120 lb 54.4 kg | −15 lb −6.8 kg | −20 lb −9 kg | −22 lb −10 kg | −20 lb −9.1 kg |
| 130 lb 59 kg | −16 lb −7.3 kg | −22 lb −10 kg | −23 lb −10.4 kg | −21 lb −9.5 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −23 lb −10.5 kg | −22 lb −10 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −25 lb −11.3 kg | −23 lb −10.5 kg |
| 160 lb 72.6 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −26 lb −11.8 kg | −24 lb −10.8 kg |
| 170 lb 77.1 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −27 lb −12.3 kg | −25 lb −11.3 kg |
| 180 lb 81.6 kg | −20 lb −9.1 kg | −27 lb −12.3 kg | −28 lb −12.7 kg | −26 lb −11.8 kg |
| 190 lb 86.2 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −29 lb −13.1 kg | −27 lb −12.2 kg |
| 200 lb 90.7 kg | −21 lb −9.6 kg | −29 lb −13.1 kg | −30 lb −13.6 kg | −27 lb −12.2 kg |
| 210 lb 95.3 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −31 lb −14.1 kg | −29 lb −13.1 kg |
| 220 lb 99.8 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −32 lb −14.5 kg | −30 lb −13.6 kg |
| 230 lb 104.3 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −34 lb −15.4 kg | −30 lb −13.7 kg |
| 240 lb 108.9 kg | −24 lb −10.9 kg | −33 lb −15 kg | −34 lb −15.4 kg | −31 lb −14.1 kg |
Dumbbell Squat and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell squat and a loaded Bulgarian split squat assessed per leg. Use strict two-dumbbell bilateral squats to valid depth and controlled rear-foot-elevated Bulgarian split squats under each tool’s load, stance, range, lockout, and counting rules. Do not substitute goblet, front-rack, barbell, Smith, machine, standard split-squat, assisted, thigh-supported, balance-assisted, bounced, or partial reps.
Use a strict, repeatable Dumbbell Squat
Use two matched dumbbells held independently. Enter combined dumbbell load, not per-hand load. Start tall with hips and knees fully extended, use one consistent dumbbell position, descend to valid squat depth, and keep the dumbbells controlled without thigh support. Keep the same equipment and setup when retesting.
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.
Enter one recent Dumbbell Squat set and one Bulgarian Split Squat set
Enter combined two-dumbbell load and strict bilateral reps for Dumbbell Squat. Enter total external load and strict per-leg reps for Bulgarian Split Squat. Use whole rep counts from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Dumbbell Squat — View the individual Dumbbell Squat standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Dumbbell Front Squat — 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.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.