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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.

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Barbell One Leg Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.45. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Barbell One Leg Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell One Leg Squat Standards by Age

How the Barbell One Leg Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Barbell One Leg Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell One Leg Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 131 lbs (0.73x bodyweight) on the Barbell One Leg Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell One Leg Squat Strength Levels Mean

Beginner

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

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

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

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

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

Barbell One Leg Squat demonstration
Primary Muscles quads
Equipment barbell
Difficulty Advanced
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell One Leg Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell One Leg Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Barbell One Leg Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: medium). It is a set of targets, not a measured population.
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.

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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.