Stiff Leg Deadlift vs Bulgarian Split Squat Strength Standards
Compare your stiff-leg deadlift and Bulgarian split 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 the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps; 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. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Stiff Leg Deadlift vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg deadlift 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 stiff-leg deadlift 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 Stiff-Leg Deadlift / 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 Stiff-Leg Deadlift vs Bulgarian Split Squat Standards
How to read the table: The first number is Stiff-Leg Deadlift; 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 | 91 / 56 lb 41.3 / 25.4 kg | 116 / 84 lb 52.6 / 38.1 kg | 160 / 119 lb 72.6 / 54 kg | 205 / 160 lb 93 / 72.6 kg |
| 130 lb 59 kg | 96 / 59 lb 43.5 / 26.8 kg | 123 / 89 lb 55.8 / 40.4 kg | 169 / 126 lb 76.7 / 57.2 kg | 217 / 169 lb 98.4 / 76.7 kg |
| 140 lb 63.5 kg | 101 / 62 lb 45.8 / 28.1 kg | 129 / 93 lb 58.5 / 42.2 kg | 178 / 132 lb 80.7 / 59.9 kg | 228 / 178 lb 103.4 / 80.7 kg |
| 150 lb 68 kg | 106 / 65 lb 48.1 / 29.5 kg | 135 / 97 lb 61.2 / 44 kg | 186 / 138 lb 84.4 / 62.6 kg | 238 / 186 lb 108 / 84.4 kg |
| 160 lb 72.6 kg | 111 / 68 lb 50.3 / 30.8 kg | 141 / 102 lb 64 / 46.3 kg | 194 / 144 lb 88 / 65.3 kg | 249 / 194 lb 112.9 / 88 kg |
| 170 lb 77.1 kg | 115 / 71 lb 52.2 / 32.2 kg | 147 / 106 lb 66.7 / 48.1 kg | 202 / 150 lb 91.6 / 68 kg | 259 / 202 lb 117.5 / 91.6 kg |
| 180 lb 81.6 kg | 120 / 73 lb 54.4 / 33.1 kg | 152 / 110 lb 68.9 / 49.9 kg | 210 / 156 lb 95.3 / 70.8 kg | 269 / 210 lb 122 / 95.3 kg |
| 190 lb 86.2 kg | 124 / 76 lb 56.2 / 34.5 kg | 158 / 114 lb 71.7 / 51.7 kg | 218 / 162 lb 98.9 / 73.5 kg | 279 / 218 lb 126.6 / 98.9 kg |
| 200 lb 90.7 kg | 128 / 79 lb 58.1 / 35.8 kg | 163 / 118 lb 73.9 / 53.5 kg | 226 / 168 lb 102.5 / 76.2 kg | 289 / 226 lb 131.1 / 102.5 kg |
| 210 lb 95.3 kg | 133 / 81 lb 60.3 / 36.7 kg | 169 / 122 lb 76.7 / 55.3 kg | 233 / 173 lb 105.7 / 78.5 kg | 298 / 233 lb 135.2 / 105.7 kg |
| 220 lb 99.8 kg | 137 / 84 lb 62.1 / 38.1 kg | 174 / 126 lb 78.9 / 57.2 kg | 240 / 179 lb 108.9 / 81.2 kg | 308 / 240 lb 139.7 / 108.9 kg |
| 230 lb 104.3 kg | 141 / 86 lb 64 / 39 kg | 179 / 129 lb 81.2 / 58.5 kg | 248 / 184 lb 112.5 / 83.5 kg | 317 / 248 lb 143.8 / 112.5 kg |
| 240 lb 108.9 kg | 145 / 89 lb 65.8 / 40.4 kg | 185 / 133 lb 83.9 / 60.3 kg | 255 / 189 lb 115.7 / 85.7 kg | 326 / 255 lb 147.9 / 115.7 kg |
| 250 lb 113.4 kg | 149 / 91 lb 67.6 / 41.3 kg | 190 / 137 lb 86.2 / 62.1 kg | 262 / 195 lb 118.8 / 88.5 kg | 335 / 262 lb 152 / 118.8 kg |
| 260 lb 117.9 kg | 153 / 94 lb 69.4 / 42.6 kg | 195 / 141 lb 88.5 / 64 kg | 269 / 200 lb 122 / 90.7 kg | 344 / 269 lb 156 / 122 kg |
| 270 lb 122.5 kg | 157 / 96 lb 71.2 / 43.5 kg | 200 / 144 lb 90.7 / 65.3 kg | 276 / 205 lb 125.2 / 93 kg | 353 / 276 lb 160.1 / 125.2 kg |
| 280 lb 127 kg | 161 / 98 lb 73 / 44.5 kg | 205 / 148 lb 93 / 67.1 kg | 282 / 210 lb 127.9 / 95.3 kg | 361 / 282 lb 163.7 / 127.9 kg |
| 290 lb 131.5 kg | 164 / 101 lb 74.4 / 45.8 kg | 209 / 151 lb 94.8 / 68.5 kg | 289 / 215 lb 131.1 / 97.5 kg | 370 / 289 lb 167.8 / 131.1 kg |
| 300 lb 136.1 kg | 168 / 103 lb 76.2 / 46.7 kg | 214 / 155 lb 97.1 / 70.3 kg | 296 / 220 lb 134.3 / 99.8 kg | 378 / 296 lb 171.5 / 134.3 kg |
Women’s Stiff-Leg Deadlift vs Bulgarian Split Squat Standards
How to read the table: The first number is Stiff-Leg Deadlift; 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 | 53 / 34 lb 24 / 15.4 kg | 69 / 52 lb 31.3 / 23.6 kg | 95 / 75 lb 43.1 / 34 kg | 126 / 103 lb 57.2 / 46.7 kg |
| 110 lb 49.9 kg | 56 / 37 lb 25.4 / 16.8 kg | 73 / 55 lb 33.1 / 24.9 kg | 102 / 80 lb 46.3 / 36.3 kg | 134 / 110 lb 60.8 / 49.9 kg |
| 120 lb 54.4 kg | 59 / 39 lb 26.8 / 17.7 kg | 78 / 59 lb 35.4 / 26.8 kg | 108 / 84 lb 49 / 38.1 kg | 142 / 116 lb 64.4 / 52.6 kg |
| 130 lb 59 kg | 63 / 41 lb 28.6 / 18.6 kg | 82 / 62 lb 37.2 / 28.1 kg | 114 / 89 lb 51.7 / 40.4 kg | 150 / 123 lb 68 / 55.8 kg |
| 140 lb 63.5 kg | 66 / 43 lb 29.9 / 19.5 kg | 86 / 65 lb 39 / 29.5 kg | 119 / 94 lb 54 / 42.6 kg | 158 / 129 lb 71.7 / 58.5 kg |
| 150 lb 68 kg | 69 / 45 lb 31.3 / 20.4 kg | 90 / 68 lb 40.8 / 30.8 kg | 125 / 98 lb 56.7 / 44.5 kg | 165 / 135 lb 74.8 / 61.2 kg |
| 160 lb 72.6 kg | 72 / 47 lb 32.7 / 21.3 kg | 94 / 71 lb 42.6 / 32.2 kg | 130 / 102 lb 59 / 46.3 kg | 172 / 141 lb 78 / 64 kg |
| 170 lb 77.1 kg | 75 / 49 lb 34 / 22.2 kg | 98 / 74 lb 44.5 / 33.6 kg | 136 / 107 lb 61.7 / 48.5 kg | 179 / 147 lb 81.2 / 66.7 kg |
| 180 lb 81.6 kg | 78 / 51 lb 35.4 / 23.1 kg | 102 / 77 lb 46.3 / 34.9 kg | 141 / 111 lb 64 / 50.3 kg | 186 / 152 lb 84.4 / 68.9 kg |
| 190 lb 86.2 kg | 81 / 53 lb 36.7 / 24 kg | 105 / 80 lb 47.6 / 36.3 kg | 146 / 115 lb 66.2 / 52.2 kg | 193 / 158 lb 87.5 / 71.7 kg |
| 200 lb 90.7 kg | 84 / 55 lb 38.1 / 24.9 kg | 109 / 82 lb 49.4 / 37.2 kg | 151 / 119 lb 68.5 / 54 kg | 200 / 164 lb 90.7 / 74.4 kg |
| 210 lb 95.3 kg | 86 / 56 lb 39 / 25.4 kg | 113 / 85 lb 51.3 / 38.6 kg | 156 / 123 lb 70.8 / 55.8 kg | 206 / 169 lb 93.4 / 76.7 kg |
| 220 lb 99.8 kg | 89 / 58 lb 40.4 / 26.3 kg | 116 / 88 lb 52.6 / 39.9 kg | 161 / 127 lb 73 / 57.6 kg | 213 / 174 lb 96.6 / 78.9 kg |
| 230 lb 104.3 kg | 92 / 60 lb 41.7 / 27.2 kg | 120 / 90 lb 54.4 / 40.8 kg | 166 / 130 lb 75.3 / 59 kg | 219 / 180 lb 99.3 / 81.6 kg |
| 240 lb 108.9 kg | 94 / 62 lb 42.6 / 28.1 kg | 123 / 93 lb 55.8 / 42.2 kg | 171 / 134 lb 77.6 / 60.8 kg | 226 / 185 lb 102.5 / 83.9 kg |
How Your Stiff Leg Deadlift 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 stiff-leg deadlift strength level
The standards use the sex-specific targets from the individual Stiff-Leg Deadlift 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 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 stiff-leg deadlift | Adjust stiff-leg deadlift 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 Stiff Leg Deadlift 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 stiff-leg deadlift 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.
20.4 → 37.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the stiff-leg deadlift standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −35 lb −15.9 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −45 lb −20.4 kg |
| 130 lb 59 kg | −37 lb −16.7 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −48 lb −21.7 kg |
| 140 lb 63.5 kg | −39 lb −17.7 kg | −36 lb −16.3 kg | −46 lb −20.8 kg | −50 lb −22.7 kg |
| 150 lb 68 kg | −41 lb −18.6 kg | −38 lb −17.2 kg | −48 lb −21.8 kg | −52 lb −23.6 kg |
| 160 lb 72.6 kg | −43 lb −19.5 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −55 lb −24.9 kg |
| 170 lb 77.1 kg | −44 lb −20 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −57 lb −25.9 kg |
| 180 lb 81.6 kg | −47 lb −21.3 kg | −42 lb −19 kg | −54 lb −24.5 kg | −59 lb −26.7 kg |
| 190 lb 86.2 kg | −48 lb −21.7 kg | −44 lb −20 kg | −56 lb −25.4 kg | −61 lb −27.7 kg |
| 200 lb 90.7 kg | −49 lb −22.3 kg | −45 lb −20.4 kg | −58 lb −26.3 kg | −63 lb −28.6 kg |
| 210 lb 95.3 kg | −52 lb −23.6 kg | −47 lb −21.4 kg | −60 lb −27.2 kg | −65 lb −29.5 kg |
| 220 lb 99.8 kg | −53 lb −24 kg | −48 lb −21.7 kg | −61 lb −27.7 kg | −68 lb −30.8 kg |
| 230 lb 104.3 kg | −55 lb −25 kg | −50 lb −22.7 kg | −64 lb −29 kg | −69 lb −31.3 kg |
| 240 lb 108.9 kg | −56 lb −25.4 kg | −52 lb −23.6 kg | −66 lb −30 kg | −71 lb −32.2 kg |
| 250 lb 113.4 kg | −58 lb −26.3 kg | −53 lb −24.1 kg | −67 lb −30.3 kg | −73 lb −33.2 kg |
| 260 lb 117.9 kg | −59 lb −26.8 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −75 lb −34 kg |
| 270 lb 122.5 kg | −61 lb −27.7 kg | −56 lb −25.4 kg | −71 lb −32.2 kg | −77 lb −34.9 kg |
| 280 lb 127 kg | −63 lb −28.5 kg | −57 lb −25.9 kg | −72 lb −32.6 kg | −79 lb −35.8 kg |
| 290 lb 131.5 kg | −63 lb −28.6 kg | −58 lb −26.3 kg | −74 lb −33.6 kg | −81 lb −36.7 kg |
| 300 lb 136.1 kg | −65 lb −29.5 kg | −59 lb −26.8 kg | −76 lb −34.5 kg | −82 lb −37.2 kg |
How Women’s Stiff Leg Deadlift 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.
10.5 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the stiff-leg deadlift standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −19 lb −8.6 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −23 lb −10.5 kg |
| 110 lb 49.9 kg | −19 lb −8.6 kg | −18 lb −8.2 kg | −22 lb −10 kg | −24 lb −10.9 kg |
| 120 lb 54.4 kg | −20 lb −9.1 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −22 lb −10 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −27 lb −12.2 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −21 lb −9.5 kg | −25 lb −11.4 kg | −29 lb −13.2 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −22 lb −10 kg | −27 lb −12.2 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −25 lb −11.4 kg | −23 lb −10.4 kg | −28 lb −12.7 kg | −31 lb −14 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −24 lb −10.9 kg | −29 lb −13.2 kg | −32 lb −14.5 kg |
| 180 lb 81.6 kg | −27 lb −12.3 kg | −25 lb −11.4 kg | −30 lb −13.7 kg | −34 lb −15.5 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −25 lb −11.3 kg | −31 lb −14 kg | −35 lb −15.8 kg |
| 200 lb 90.7 kg | −29 lb −13.2 kg | −27 lb −12.2 kg | −32 lb −14.5 kg | −36 lb −16.3 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −28 lb −12.7 kg | −33 lb −15 kg | −37 lb −16.7 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −28 lb −12.7 kg | −34 lb −15.4 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −30 lb −13.6 kg | −36 lb −16.3 kg | −39 lb −17.7 kg |
| 240 lb 108.9 kg | −32 lb −14.5 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −41 lb −18.6 kg |
Stiff Leg Deadlift and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a rear-foot-elevated Bulgarian split squat. Use strict canonical Stiff Leg Deadlift and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
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 Stiff Leg Deadlift result and one recent Bulgarian Split Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift 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 Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.