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barbell side split squat strength standards

What is a good barbell side split squat?

For a 180 lb male, an Intermediate barbell side split squat is about 140 lb (0.78x bodyweight). Advanced starts around 179 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 140 lb Intermediate at 180 lb
Next tier 179 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 side split squat

A solid (Intermediate) barbell side split squat for a 180 lb male is about 140 lb (0.78x bodyweight). Use the calculator below to convert your own barbell side split squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 179 lb (0.99x bodyweight).

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

barbell side split squat demonstration
Estimated Standards

How strong is your barbell side split 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 Intermediate
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 side split squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 140 lbs (0.78x bodyweight) on the barbell side split 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.

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to track your progress over time.

Reader Data Is Still Building

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

140 lb Typical 1RM (Intermediate)
0.78x 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 side split 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 36 55 80 110 143
120 42 63 90 121 156
130 48 71 99 132 168
140 54 78 108 142 179
150 60 85 116 152 190
160 66 92 124 161 201
170 72 99 132 170 211
180 78 106 140 179 221
190 84 113 148 188 230
200 89 119 155 196 240
210 95 125 162 204 248
220 100 132 169 212 257
230 106 138 176 219 265
240 110 144 183 227 274
250 116 149 190 234 281
260 120 155 196 241 289
270 126 161 202 248 297
280 131 166 208 255 304
290 135 171 214 262 312
300 140 177 220 268 319
310 144 182 226 275 325

Is Your barbell side split squat Good?

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

Men (180 lb): a good (Intermediate) barbell side split squat is about 140 lb (0.78x bodyweight). Advanced lifters hit 179 lb (0.99x), and Elite is 221 lb (1.23x).

Women (140 lb): a good (Intermediate) barbell side split squat is about 77 lb (0.55x bodyweight). Advanced lifters hit 107 lb (0.76x), and Elite is 139 lb (0.99x).

How Much Should You Be Able to barbell side split squat?

Men: a 180 lb male should lift about 140 lb at an Intermediate level (a beginner target is around 78 lb).

Women: a 140 lb female should lift about 77 lb at an Intermediate level (a beginner target is around 33 lb).

By bodyweight (men): A 150 lb lifter lifts about 116 lb, and a 220 lb lifter lifts about 169 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 138 lb, while by age 50 the Intermediate standard is about 122 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 side split squat Strength?

How barbell side split 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 58 84 117 156 197
20 66 96 134 178 226
25 68 99 138 183 232
30 68 99 138 183 232
35 68 99 138 183 232
40 68 99 138 183 232
45 64 94 131 173 220
50 60 88 122 163 206
55 56 82 113 151 191
60 51 74 104 137 174
65 46 67 94 124 157
70 41 60 84 111 141
75 37 54 75 100 126
80 33 48 67 89 113
85 30 43 60 80 101
90 27 39 54 72 91

What Do barbell side split squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the barbell side split 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 side split 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 side split 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 side split 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 side split 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 side split squat

Tier-specific training recommendations to move your barbell side split squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell side split 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 side split 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 side split 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 side split squat under meet conditions.
View RPE-to-percentage chart →

How to Perform barbell side split squat

["Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.","Hold a barbell across your upper back, resting it on your traps.","Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.","As you lower, push your knees out to the sides and keep your weight on your heels.","Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell side split squat guide on FitnessVolt →

Where Do These barbell side split 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 side split squat Good for Your Weight?

Use this page to compare your barbell side split 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 side split 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 side split 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 side split 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.