Glute Kickback Machine vs Bulgarian Split Squat Strength Standards
Compare your glute kickback machine 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict dedicated-machine glute kickback test scored from the tested side or weaker valid side and 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. 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.
Glute Kickback Machine vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the glute kickback machine 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 glute kickback machine 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 Glute Kickback Machine / 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 Glute Kickback Machine vs Bulgarian Split Squat Standards
How to read the table: The first number is Glute Kickback Machine; 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 | 48 / 56 lb 21.8 / 25.4 kg | 70 / 84 lb 31.8 / 38.1 kg | 98 / 119 lb 44.5 / 54 kg | 129 / 160 lb 58.5 / 72.6 kg |
| 130 lb 59 kg | 50 / 59 lb 22.7 / 26.8 kg | 74 / 89 lb 33.6 / 40.4 kg | 103 / 126 lb 46.7 / 57.2 kg | 136 / 169 lb 61.7 / 76.7 kg |
| 140 lb 63.5 kg | 53 / 62 lb 24 / 28.1 kg | 78 / 93 lb 35.4 / 42.2 kg | 109 / 132 lb 49.4 / 59.9 kg | 143 / 178 lb 64.9 / 80.7 kg |
| 150 lb 68 kg | 56 / 65 lb 25.4 / 29.5 kg | 81 / 97 lb 36.7 / 44 kg | 114 / 138 lb 51.7 / 62.6 kg | 149 / 186 lb 67.6 / 84.4 kg |
| 160 lb 72.6 kg | 58 / 68 lb 26.3 / 30.8 kg | 85 / 102 lb 38.6 / 46.3 kg | 119 / 144 lb 54 / 65.3 kg | 156 / 194 lb 70.8 / 88 kg |
| 170 lb 77.1 kg | 60 / 71 lb 27.2 / 32.2 kg | 88 / 106 lb 39.9 / 48.1 kg | 123 / 150 lb 55.8 / 68 kg | 162 / 202 lb 73.5 / 91.6 kg |
| 180 lb 81.6 kg | 63 / 73 lb 28.6 / 33.1 kg | 92 / 110 lb 41.7 / 49.9 kg | 128 / 156 lb 58.1 / 70.8 kg | 169 / 210 lb 76.7 / 95.3 kg |
| 190 lb 86.2 kg | 65 / 76 lb 29.5 / 34.5 kg | 95 / 114 lb 43.1 / 51.7 kg | 133 / 162 lb 60.3 / 73.5 kg | 175 / 218 lb 79.4 / 98.9 kg |
| 200 lb 90.7 kg | 67 / 79 lb 30.4 / 35.8 kg | 98 / 118 lb 44.5 / 53.5 kg | 138 / 168 lb 62.6 / 76.2 kg | 181 / 226 lb 82.1 / 102.5 kg |
| 210 lb 95.3 kg | 69 / 81 lb 31.3 / 36.7 kg | 102 / 122 lb 46.3 / 55.3 kg | 142 / 173 lb 64.4 / 78.5 kg | 187 / 233 lb 84.8 / 105.7 kg |
| 220 lb 99.8 kg | 72 / 84 lb 32.7 / 38.1 kg | 105 / 126 lb 47.6 / 57.2 kg | 147 / 179 lb 66.7 / 81.2 kg | 193 / 240 lb 87.5 / 108.9 kg |
| 230 lb 104.3 kg | 74 / 86 lb 33.6 / 39 kg | 108 / 129 lb 49 / 58.5 kg | 151 / 184 lb 68.5 / 83.5 kg | 199 / 248 lb 90.3 / 112.5 kg |
| 240 lb 108.9 kg | 76 / 89 lb 34.5 / 40.4 kg | 111 / 133 lb 50.3 / 60.3 kg | 155 / 189 lb 70.3 / 85.7 kg | 204 / 255 lb 92.5 / 115.7 kg |
| 250 lb 113.4 kg | 78 / 91 lb 35.4 / 41.3 kg | 114 / 137 lb 51.7 / 62.1 kg | 160 / 195 lb 72.6 / 88.5 kg | 210 / 262 lb 95.3 / 118.8 kg |
| 260 lb 117.9 kg | 80 / 94 lb 36.3 / 42.6 kg | 117 / 141 lb 53.1 / 64 kg | 164 / 200 lb 74.4 / 90.7 kg | 216 / 269 lb 98 / 122 kg |
| 270 lb 122.5 kg | 82 / 96 lb 37.2 / 43.5 kg | 120 / 144 lb 54.4 / 65.3 kg | 168 / 205 lb 76.2 / 93 kg | 221 / 276 lb 100.2 / 125.2 kg |
| 280 lb 127 kg | 84 / 98 lb 38.1 / 44.5 kg | 123 / 148 lb 55.8 / 67.1 kg | 172 / 210 lb 78 / 95.3 kg | 227 / 282 lb 103 / 127.9 kg |
| 290 lb 131.5 kg | 86 / 101 lb 39 / 45.8 kg | 126 / 151 lb 57.2 / 68.5 kg | 176 / 215 lb 79.8 / 97.5 kg | 232 / 289 lb 105.2 / 131.1 kg |
| 300 lb 136.1 kg | 88 / 103 lb 39.9 / 46.7 kg | 129 / 155 lb 58.5 / 70.3 kg | 180 / 220 lb 81.6 / 99.8 kg | 237 / 296 lb 107.5 / 134.3 kg |
Women’s Glute Kickback Machine vs Bulgarian Split Squat Standards
How to read the table: The first number is Glute Kickback Machine; 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 | 30 / 34 lb 13.6 / 15.4 kg | 46 / 52 lb 20.9 / 23.6 kg | 66 / 75 lb 29.9 / 34 kg | 89 / 103 lb 40.4 / 46.7 kg |
| 110 lb 49.9 kg | 32 / 37 lb 14.5 / 16.8 kg | 49 / 55 lb 22.2 / 24.9 kg | 71 / 80 lb 32.2 / 36.3 kg | 95 / 110 lb 43.1 / 49.9 kg |
| 120 lb 54.4 kg | 34 / 39 lb 15.4 / 17.7 kg | 52 / 59 lb 23.6 / 26.8 kg | 75 / 84 lb 34 / 38.1 kg | 101 / 116 lb 45.8 / 52.6 kg |
| 130 lb 59 kg | 35 / 41 lb 15.9 / 18.6 kg | 55 / 62 lb 24.9 / 28.1 kg | 79 / 89 lb 35.8 / 40.4 kg | 106 / 123 lb 48.1 / 55.8 kg |
| 140 lb 63.5 kg | 37 / 43 lb 16.8 / 19.5 kg | 57 / 65 lb 25.9 / 29.5 kg | 83 / 94 lb 37.6 / 42.6 kg | 112 / 129 lb 50.8 / 58.5 kg |
| 150 lb 68 kg | 39 / 45 lb 17.7 / 20.4 kg | 60 / 68 lb 27.2 / 30.8 kg | 87 / 98 lb 39.5 / 44.5 kg | 117 / 135 lb 53.1 / 61.2 kg |
| 160 lb 72.6 kg | 41 / 47 lb 18.6 / 21.3 kg | 63 / 71 lb 28.6 / 32.2 kg | 91 / 102 lb 41.3 / 46.3 kg | 122 / 141 lb 55.3 / 64 kg |
| 170 lb 77.1 kg | 42 / 49 lb 19.1 / 22.2 kg | 65 / 74 lb 29.5 / 33.6 kg | 95 / 107 lb 43.1 / 48.5 kg | 127 / 147 lb 57.6 / 66.7 kg |
| 180 lb 81.6 kg | 44 / 51 lb 20 / 23.1 kg | 68 / 77 lb 30.8 / 34.9 kg | 98 / 111 lb 44.5 / 50.3 kg | 132 / 152 lb 59.9 / 68.9 kg |
| 190 lb 86.2 kg | 46 / 53 lb 20.9 / 24 kg | 70 / 80 lb 31.8 / 36.3 kg | 102 / 115 lb 46.3 / 52.2 kg | 137 / 158 lb 62.1 / 71.7 kg |
| 200 lb 90.7 kg | 47 / 55 lb 21.3 / 24.9 kg | 73 / 82 lb 33.1 / 37.2 kg | 105 / 119 lb 47.6 / 54 kg | 142 / 164 lb 64.4 / 74.4 kg |
| 210 lb 95.3 kg | 49 / 56 lb 22.2 / 25.4 kg | 75 / 85 lb 34 / 38.6 kg | 109 / 123 lb 49.4 / 55.8 kg | 146 / 169 lb 66.2 / 76.7 kg |
| 220 lb 99.8 kg | 50 / 58 lb 22.7 / 26.3 kg | 77 / 88 lb 34.9 / 39.9 kg | 112 / 127 lb 50.8 / 57.6 kg | 151 / 174 lb 68.5 / 78.9 kg |
| 230 lb 104.3 kg | 52 / 60 lb 23.6 / 27.2 kg | 80 / 90 lb 36.3 / 40.8 kg | 116 / 130 lb 52.6 / 59 kg | 156 / 180 lb 70.8 / 81.6 kg |
| 240 lb 108.9 kg | 53 / 62 lb 24 / 28.1 kg | 82 / 93 lb 37.2 / 42.2 kg | 119 / 134 lb 54 / 60.8 kg | 160 / 185 lb 72.6 / 83.9 kg |
How Your Glute Kickback Machine 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 glute kickback machine strength level
The standards use the sex-specific strength levels from the individual Glute Kickback Machine 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 move more machine resistance 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 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.
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 glute kickback machine | Adjust tested-side glute kickback machine targets to exact bodyweight while preserving weaker-side scoring. |
| 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 Glute Kickback Machine 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 glute kickback machine 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.
14.1 → 26.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the glute kickback machine standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the glute kickback machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +8 lb +3.6 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +31 lb +14.1 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +33 lb +15 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +35 lb +15.8 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +37 lb +16.8 kg |
| 160 lb 72.6 kg | +10 lb +4.5 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +38 lb +17.2 kg |
| 170 lb 77.1 kg | +11 lb +5 kg | +18 lb +8.2 kg | +27 lb +12.2 kg | +40 lb +18.1 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +41 lb +18.6 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +43 lb +19.5 kg |
| 200 lb 90.7 kg | +12 lb +5.4 kg | +20 lb +9 kg | +30 lb +13.6 kg | +45 lb +20.4 kg |
| 210 lb 95.3 kg | +12 lb +5.4 kg | +20 lb +9 kg | +31 lb +14.1 kg | +46 lb +20.9 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +21 lb +9.6 kg | +32 lb +14.5 kg | +47 lb +21.4 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +21 lb +9.5 kg | +33 lb +15 kg | +49 lb +22.2 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +22 lb +10 kg | +34 lb +15.4 kg | +51 lb +23.2 kg |
| 250 lb 113.4 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +35 lb +15.9 kg | +52 lb +23.5 kg |
| 260 lb 117.9 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +53 lb +24 kg |
| 270 lb 122.5 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +37 lb +16.8 kg | +55 lb +25 kg |
| 280 lb 127 kg | +14 lb +6.4 kg | +25 lb +11.3 kg | +38 lb +17.3 kg | +55 lb +24.9 kg |
| 290 lb 131.5 kg | +15 lb +6.8 kg | +25 lb +11.3 kg | +39 lb +17.7 kg | +57 lb +25.9 kg |
| 300 lb 136.1 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +40 lb +18.2 kg | +59 lb +26.8 kg |
How Women’s Glute Kickback Machine 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.
6.3 → 11.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the glute kickback machine standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the glute kickback machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +14 lb +6.3 kg |
| 110 lb 49.9 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +10 lb +4.6 kg | +17 lb +7.7 kg |
| 140 lb 63.5 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +11 lb +5 kg | +18 lb +8.1 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +11 lb +5 kg | +19 lb +8.7 kg |
| 170 lb 77.1 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +20 lb +9.1 kg |
| 180 lb 81.6 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +13 lb +5.8 kg | +20 lb +9 kg |
| 190 lb 86.2 kg | +7 lb +3.1 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +21 lb +9.6 kg |
| 200 lb 90.7 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | +7 lb +3.2 kg | +10 lb +4.6 kg | +14 lb +6.4 kg | +23 lb +10.5 kg |
| 220 lb 99.8 kg | +8 lb +3.6 kg | +11 lb +5 kg | +15 lb +6.8 kg | +23 lb +10.4 kg |
| 230 lb 104.3 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +14 lb +6.4 kg | +24 lb +10.8 kg |
| 240 lb 108.9 kg | +9 lb +4.1 kg | +11 lb +5 kg | +15 lb +6.8 kg | +25 lb +11.3 kg |
Glute Kickback Machine and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict glute kickback machine rep and a rear-foot-elevated Bulgarian split squat. Use strict canonical Glute Kickback Machine and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the tested or weaker valid side without adding sides together
Enter the selected or loaded machine resistance and strict reps for the tested side. If both sides are tested, use the weaker valid side. Keep the same machine, support, pad or platform position, range, and body position. Do not add left and right loads or reps or count partials, rebound, momentum, lumbar extension, forced reps, assistance, or setup changes.
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.
Enter one recent Glute Kickback Machine result and one recent Bulgarian Split Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Glute Kickback Machine — View the individual Glute Kickback Machine standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Single Leg Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Back Extension Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.