Wall Sit vs Bulgarian Split Squat Strength Standards
Compare your wall sit and Bulgarian split squat against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Wall Sit and Combined total external load for Bulgarian Split Squat. Use keep the back against the wall, feet planted, thighs near parallel, knees and hips near a seated angle, and hands off the thighs.; use 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. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Wall Sit vs Bulgarian Split Squat Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Wall Sit vs Bulgarian Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Bulgarian Split Squat:56 lb25.4 kg | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:84 lb38.1 kg | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Bulgarian Split Squat:119 lb54 kg | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Bulgarian Split Squat:160 lb72.6 kg |
| 130 lb 59 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Bulgarian Split Squat:59 lb26.8 kg | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:89 lb40.4 kg | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Bulgarian Split Squat:126 lb57.2 kg | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Bulgarian Split Squat:169 lb76.7 kg |
| 140 lb 63.5 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Bulgarian Split Squat:62 lb28.1 kg | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:93 lb42.2 kg | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Bulgarian Split Squat:132 lb59.9 kg | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Bulgarian Split Squat:178 lb80.7 kg |
| 150 lb 68 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Bulgarian Split Squat:65 lb29.5 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Bulgarian Split Squat:97 lb44 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Bulgarian Split Squat:138 lb62.6 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Bulgarian Split Squat:186 lb84.4 kg |
| 160 lb 72.6 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Bulgarian Split Squat:68 lb30.8 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Bulgarian Split Squat:102 lb46.3 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Bulgarian Split Squat:144 lb65.3 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Bulgarian Split Squat:194 lb88 kg |
| 170 lb 77.1 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Bulgarian Split Squat:71 lb32.2 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Bulgarian Split Squat:106 lb48.1 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Bulgarian Split Squat:150 lb68 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Bulgarian Split Squat:202 lb91.6 kg |
| 180 lb 81.6 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Bulgarian Split Squat:73 lb33.1 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Bulgarian Split Squat:110 lb49.9 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Bulgarian Split Squat:156 lb70.8 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Bulgarian Split Squat:210 lb95.3 kg |
| 190 lb 86.2 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Bulgarian Split Squat:76 lb34.5 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Bulgarian Split Squat:114 lb51.7 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Bulgarian Split Squat:162 lb73.5 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Bulgarian Split Squat:218 lb98.9 kg |
| 200 lb 90.7 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:79 lb35.8 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:118 lb53.5 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:168 lb76.2 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:226 lb102.5 kg |
| 210 lb 95.3 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:81 lb36.7 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:122 lb55.3 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:173 lb78.5 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:233 lb105.7 kg |
| 220 lb 99.8 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:84 lb38.1 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:126 lb57.2 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:179 lb81.2 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:240 lb108.9 kg |
| 230 lb 104.3 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:86 lb39 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:129 lb58.5 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:184 lb83.5 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:248 lb112.5 kg |
| 240 lb 108.9 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:89 lb40.4 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:133 lb60.3 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:189 lb85.7 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:255 lb115.7 kg |
| 250 lb 113.4 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:91 lb41.3 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:137 lb62.1 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:195 lb88.5 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:262 lb118.8 kg |
| 260 lb 117.9 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:94 lb42.6 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:141 lb64 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:200 lb90.7 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:269 lb122 kg |
| 270 lb 122.5 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:96 lb43.5 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:144 lb65.3 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:205 lb93 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:276 lb125.2 kg |
| 280 lb 127 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:98 lb44.5 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:148 lb67.1 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:210 lb95.3 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:282 lb127.9 kg |
| 290 lb 131.5 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:101 lb45.8 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:151 lb68.5 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:215 lb97.5 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:289 lb131.1 kg |
| 300 lb 136.1 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:103 lb46.7 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:155 lb70.3 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:220 lb99.8 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:296 lb134.3 kg |
Women’s Wall Sit vs Bulgarian Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Bulgarian Split Squat:34 lb15.4 kg | Wall Sit:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Bulgarian Split Squat:52 lb23.6 kg | Wall Sit:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Bulgarian Split Squat:75 lb34 kg | Wall Sit:Under 30: 250 sec30–39: 240 sec40–49: 215 sec50–59: 175 sec60+: 140 sec Bulgarian Split Squat:103 lb46.7 kg |
| 110 lb 49.9 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Bulgarian Split Squat:37 lb16.8 kg | Wall Sit:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Bulgarian Split Squat:55 lb24.9 kg | Wall Sit:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Bulgarian Split Squat:80 lb36.3 kg | Wall Sit:Under 30: 250 sec30–39: 240 sec40–49: 215 sec50–59: 175 sec60+: 140 sec Bulgarian Split Squat:110 lb49.9 kg |
| 120 lb 54.4 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Bulgarian Split Squat:39 lb17.7 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:59 lb26.8 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:84 lb38.1 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:116 lb52.6 kg |
| 130 lb 59 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Bulgarian Split Squat:41 lb18.6 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:62 lb28.1 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:89 lb40.4 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:123 lb55.8 kg |
| 140 lb 63.5 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Bulgarian Split Squat:43 lb19.5 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:65 lb29.5 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:94 lb42.6 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:129 lb58.5 kg |
| 150 lb 68 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Bulgarian Split Squat:45 lb20.4 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Bulgarian Split Squat:68 lb30.8 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Bulgarian Split Squat:98 lb44.5 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Bulgarian Split Squat:135 lb61.2 kg |
| 160 lb 72.6 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:47 lb21.3 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:71 lb32.2 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:102 lb46.3 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:141 lb64 kg |
| 170 lb 77.1 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:49 lb22.2 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:74 lb33.6 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:107 lb48.5 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:147 lb66.7 kg |
| 180 lb 81.6 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:51 lb23.1 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:77 lb34.9 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:111 lb50.3 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:152 lb68.9 kg |
| 190 lb 86.2 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:53 lb24 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:80 lb36.3 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:115 lb52.2 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:158 lb71.7 kg |
| 200 lb 90.7 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:55 lb24.9 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:82 lb37.2 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:119 lb54 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:164 lb74.4 kg |
| 210 lb 95.3 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:56 lb25.4 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:85 lb38.6 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:123 lb55.8 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:169 lb76.7 kg |
| 220 lb 99.8 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:58 lb26.3 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:88 lb39.9 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:127 lb57.6 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:174 lb78.9 kg |
| 230 lb 104.3 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:60 lb27.2 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:90 lb40.8 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:130 lb59 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:180 lb81.6 kg |
| 240 lb 108.9 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Bulgarian Split Squat:62 lb28.1 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Bulgarian Split Squat:93 lb42.2 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Bulgarian Split Squat:134 lb60.8 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Bulgarian Split Squat:185 lb83.9 kg |
How Your Wall Sit vs Bulgarian Split Squat Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
1. Estimate the weight-based result
For Bulgarian Split Squat, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Wall Sit result
The canonical tool supplies sex-, bodyweight-band-, and age-specific time thresholds plus a stretch target. The calculator uses one continuous strict bodyweight hold measured in seconds and keeps hold time in seconds.
3. Rate the Bulgarian Split Squat result
The Bulgarian split squat standards use the sex-specific per-leg standards from the individual Bulgarian Split Squat tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the wall sit hold | Compare strict hold time with the applicable canonical thresholds without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Wall Sit and Bulgarian Split Squat Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Wall Sit and Bulgarian Split Squat Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Wall Sit and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict wall sit test and a rear-foot-elevated Bulgarian split squat. Use strict canonical Wall Sit and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Wall Sit setup and load convention
keep the back against the wall, feet planted, thighs near parallel, knees and hips near a seated angle, and hands off the thighs. Stop the timer when the hold no longer matches this test: air squats, wall squat repetitions, chair sits, high wall sits, or any shortcut that changes the score. Do not enter air squats, wall squat repetitions, chair sits, high wall sits, single-leg wall sits. Do not combine multiple attempts into one time. Use the same setup and timing convention for retests.
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 Wall Sit result and one recent Bulgarian Split Squat result
Use each exercise’s canonical input: No external load for Wall Sit and Combined total external load for Bulgarian Split Squat.
Related Tools
- Wall Sit Strength Standards — View the individual Wall Sit standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Step Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.