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barbell one leg squat Strength Standards

Quick Answer barbell one leg squat

A 180 lb male with an Intermediate-level barbell one leg squat of 131 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 168 lbs (0.93x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell one leg squat demonstration
Competition-Derived

How strong is your barbell one leg squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles quads
Equipment barbell
Data Points 71 rows
Difficulty Advanced
Type Compound

Estimated Standards - Estimated from squat standards using a 0.45x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell one leg squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You barbell one leg squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 33 51 75 103 134
120 39 59 84 113 146
130 45 66 93 123 157
140 51 73 101 133 168
150 56 80 109 142 178
160 62 86 117 151 188
170 68 93 124 160 198
180 73 99 131 168 207
190 78 106 139 176 216
200 84 112 145 184 225
210 89 117 152 191 233
220 94 123 159 199 241
230 99 129 165 206 249
240 104 135 171 213 257
250 108 140 178 220 264
260 113 145 184 226 271
270 118 151 189 233 278
280 122 156 195 239 285
290 127 161 201 245 292
300 131 166 207 252 299
310 135 171 212 257 305

How Does Age Affect barbell one leg squat Strength?

How barbell one leg squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 54 79 110 146 185
20 62 90 126 167 212
25 63 93 129 171 217
30 63 93 129 171 217
35 63 93 129 171 217
40 63 93 129 171 217
45 60 88 122 162 206
50 57 82 115 153 194
55 52 77 106 141 179
60 48 70 97 129 163
65 43 63 88 117 148
70 39 57 79 104 132
75 35 50 70 94 118
80 31 45 63 84 106
85 28 41 56 75 95
90 25 36 51 68 86

What Do barbell one leg squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the barbell one leg squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the barbell one leg squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your barbell one leg squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your barbell one leg squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your barbell one leg squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your barbell one leg squat

Tier-specific training recommendations to move your barbell one leg squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell one leg squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a barbell one leg squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the barbell one leg squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your barbell one leg squat under meet conditions.
View RPE-to-percentage chart →

How to Perform barbell one leg squat

["Stand with your feet shoulder-width apart and hold a barbell across your upper back.","Lift one foot off the ground and extend it forward, keeping it parallel to the ground.","Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.","Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.","Repeat for the desired number of repetitions, then switch legs and repeat."]

Read the complete barbell one leg squat guide on FitnessVolt →

Where Do These barbell one leg squat Standards Come From?

These barbell one leg squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell one leg squat Good for Your Weight?

Strength standards help you objectively measure your barbell one leg squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell one leg squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell one leg squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell one leg squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE