Skip to content
barbell one leg squat strength standards

What is a good barbell one leg squat?

For a 180 lb male, an Intermediate barbell one leg squat is about 131 lb (0.73x bodyweight). Advanced starts around 168 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 131 lb Intermediate at 180 lb
Next tier 168 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell one leg squat

A solid (Intermediate) barbell one leg squat for a 180 lb male is about 131 lb (0.73x bodyweight). Use the calculator below to convert your own barbell one leg squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 168 lb (0.93x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell one leg squat demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell one leg squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 131 lbs (0.73x bodyweight) on the barbell one leg squat ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell one leg squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

131 lb Typical 1RM (Intermediate)
0.73x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell one leg squat?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your barbell one leg squat Good?

A quick read on what counts as a good barbell one leg squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell one leg squat is about 131 lb (0.73x bodyweight). Advanced lifters hit 168 lb (0.93x), and Elite is 207 lb (1.15x).

Women (140 lb): a good (Intermediate) barbell one leg squat is about 72 lb (0.51x bodyweight). Advanced lifters hit 100 lb (0.71x), and Elite is 131 lb (0.94x).

How Much Should You Be Able to barbell one leg squat?

Men: a 180 lb male should lift about 131 lb at an Intermediate level (a beginner target is around 73 lb).

Women: a 140 lb female should lift about 72 lb at an Intermediate level (a beginner target is around 31 lb).

By bodyweight (men): A 150 lb lifter lifts about 109 lb, and a 220 lb lifter lifts about 159 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 129 lb, while by age 50 the Intermediate standard is about 115 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your barbell one leg squat Good for Your Weight?

Use this page to compare your barbell one leg squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell one leg squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the barbell one leg squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.