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Dumbbell Split Squat Strength Standards for Men and Women

Discover how your Dumbbell Split Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Split Squat Strength Level

Calculate Your Dumbbell Split Squat Strength

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Dumbbell Split Squat Weight Standards

Compare your Dumbbell Split Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner24 lbs
Novice42 lbs
Intermediate68 lbs
Advanced100 lbs
Elite137 lbs

Dumbbell Split Squat Bodyweight Ratio Standards

See how your Dumbbell Split Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.25
Intermediate0.40
Advanced0.60
Elite0.80
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.30
Advanced0.40
Elite0.60

Dumbbell Split Squat Standards by Bodyweight

Find the Dumbbell Split Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs14 lbs27 lbs46 lbs72 lbs102 lbs
120 lbs16 lbs30 lbs51 lbs77 lbs109 lbs
130 lbs18 lbs33 lbs55 lbs82 lbs115 lbs
140 lbs20 lbs36 lbs58 lbs87 lbs120 lbs
150 lbs22 lbs39 lbs62 lbs92 lbs126 lbs
160 lbs24 lbs41 lbs66 lbs96 lbs131 lbs
170 lbs26 lbs44 lbs69 lbs101 lbs136 lbs
180 lbs28 lbs47 lbs73 lbs105 lbs141 lbs
190 lbs30 lbs49 lbs76 lbs109 lbs146 lbs
200 lbs32 lbs52 lbs79 lbs113 lbs150 lbs
210 lbs34 lbs55 lbs82 lbs116 lbs154 lbs
220 lbs35 lbs57 lbs85 lbs120 lbs159 lbs
230 lbs37 lbs59 lbs88 lbs123 lbs163 lbs
240 lbs39 lbs62 lbs91 lbs127 lbs167 lbs
250 lbs41 lbs64 lbs94 lbs130 lbs170 lbs
260 lbs43 lbs66 lbs97 lbs133 lbs174 lbs
270 lbs44 lbs68 lbs99 lbs136 lbs178 lbs
280 lbs46 lbs70 lbs102 lbs140 lbs181 lbs
290 lbs48 lbs73 lbs104 lbs143 lbs184 lbs
300 lbs49 lbs75 lbs107 lbs145 lbs188 lbs
310 lbs51 lbs77 lbs109 lbs148 lbs191 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs21 lbs34 lbs51 lbs71 lbs
100 lbs13 lbs23 lbs36 lbs53 lbs73 lbs
110 lbs14 lbs24 lbs38 lbs55 lbs75 lbs
120 lbs15 lbs25 lbs39 lbs57 lbs78 lbs
130 lbs16 lbs26 lbs41 lbs59 lbs80 lbs
140 lbs16 lbs27 lbs42 lbs61 lbs82 lbs
150 lbs17 lbs28 lbs43 lbs62 lbs83 lbs
160 lbs18 lbs29 lbs44 lbs64 lbs85 lbs
170 lbs18 lbs30 lbs46 lbs65 lbs87 lbs
180 lbs19 lbs31 lbs47 lbs66 lbs88 lbs
190 lbs20 lbs32 lbs48 lbs68 lbs90 lbs
200 lbs20 lbs32 lbs49 lbs69 lbs91 lbs
210 lbs21 lbs33 lbs50 lbs70 lbs93 lbs
220 lbs21 lbs34 lbs51 lbs71 lbs94 lbs
230 lbs22 lbs35 lbs52 lbs72 lbs95 lbs
240 lbs23 lbs35 lbs52 lbs73 lbs96 lbs
250 lbs23 lbs36 lbs53 lbs74 lbs98 lbs
260 lbs24 lbs37 lbs54 lbs75 lbs99 lbs

Dumbbell Split Squat Standards by Age

Discover how Dumbbell Split Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs36 lbs58 lbs86 lbs117 lbs
2023 lbs41 lbs66 lbs97 lbs133 lbs
2524 lbs42 lbs68 lbs100 lbs137 lbs
3024 lbs42 lbs68 lbs100 lbs137 lbs
3524 lbs42 lbs68 lbs100 lbs137 lbs
4024 lbs42 lbs68 lbs100 lbs137 lbs
4523 lbs40 lbs64 lbs95 lbs130 lbs
5022 lbs38 lbs61 lbs89 lbs122 lbs
5520 lbs35 lbs56 lbs83 lbs113 lbs
6019 lbs33 lbs52 lbs76 lbs104 lbs
6517 lbs30 lbs47 lbs69 lbs94 lbs
7016 lbs27 lbs43 lbs62 lbs85 lbs
7515 lbs25 lbs39 lbs56 lbs76 lbs
8014 lbs23 lbs35 lbs51 lbs69 lbs
8513 lbs21 lbs32 lbs46 lbs62 lbs
9012 lbs19 lbs29 lbs42 lbs56 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs23 lbs35 lbs51 lbs69 lbs
2015 lbs26 lbs40 lbs58 lbs79 lbs
2516 lbs26 lbs41 lbs59 lbs81 lbs
3016 lbs26 lbs41 lbs59 lbs81 lbs
3516 lbs26 lbs41 lbs59 lbs81 lbs
4016 lbs26 lbs41 lbs59 lbs81 lbs
4515 lbs25 lbs39 lbs57 lbs77 lbs
5014 lbs24 lbs37 lbs53 lbs72 lbs
5514 lbs22 lbs34 lbs50 lbs67 lbs
6013 lbs21 lbs32 lbs46 lbs62 lbs
6512 lbs19 lbs29 lbs42 lbs56 lbs
7011 lbs17 lbs27 lbs38 lbs51 lbs
7510 lbs16 lbs24 lbs34 lbs46 lbs
8010 lbs15 lbs22 lbs31 lbs41 lbs
859 lbs14 lbs20 lbs28 lbs37 lbs
909 lbs13 lbs19 lbs26 lbs34 lbs

Dumbbell Split Squat Overview

The Dumbbell Split Squat is a unilateral lower-body exercise that targets the quads, glutes, and hamstrings, improving balance and strength by performing a squat motion with one leg forward and the other leg back while holding dumbbells.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Split Squat

  1. Start by standing upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
  2. Take a step forward with your right leg, keeping your torso upright and your back straight. This is your starting position.
  3. Lower your body by bending both knees until your left knee nearly touches the floor. Ensure your right knee does not extend past your toes.
  4. Push through your right heel to return to the starting position.
  5. Repeat for the desired number of reps, then switch legs.

Want to perfect your form? Check out our detailed guide on Dumbbell Split Squat for proper technique and tips.

Pro Tips for Dumbbell Split Squat

  • Maintain an upright torso and avoid leaning forward.
  • Keep your core engaged to maintain balance and stability.
  • Ensure your front knee does not extend past your toes to avoid strain.

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