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Barbell Single Leg Split Squat strength standards

What is a good Barbell Single Leg Split Squat?

For a 180 lb male, an Intermediate Barbell Single Leg Split Squat is about 146 lb (0.81x bodyweight). Advanced starts around 187 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Single Leg Split Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.5. 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 37 57 84 115 149
120 44 66 94 126 162
130 50 74 103 137 175
140 57 81 112 148 187
150 63 89 121 158 198
160 69 96 130 168 209
170 75 104 138 178 220
180 81 111 146 187 230
190 87 118 154 196 240
200 93 124 162 204 250
210 99 131 169 213 259
220 105 137 177 221 268
230 110 144 184 229 277
240 115 150 191 237 285
250 121 156 198 244 293
260 126 162 204 252 302
270 131 168 211 259 309
280 136 173 217 266 317
290 141 179 223 273 325
300 146 184 230 280 332
310 151 190 235 286 339

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

Barbell Single Leg Split Squat Standards by Age

How the Barbell Single Leg Split 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 60 88 122 162 206
20 69 101 140 186 236
25 71 103 144 191 242
30 71 103 144 191 242
35 71 103 144 191 242
40 71 103 144 191 242
45 67 98 136 181 229
50 63 92 128 170 215
55 58 85 118 157 199
60 53 78 108 143 182
65 48 70 98 130 164
70 43 63 88 116 147
75 39 56 78 104 132
80 35 50 70 93 118
85 31 45 63 83 106
90 28 41 57 75 95

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

Check Your Barbell Single Leg Split 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 146 lbs (0.81x bodyweight) on the Barbell Single Leg Split 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

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What the Barbell Single Leg Split Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Barbell Single Leg Split 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 Single Leg Split Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Barbell Single Leg 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

You have refined your Barbell Single Leg 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

Your Barbell Single Leg 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 Single Leg Split Squat

Tier-specific training recommendations to move your Barbell Single Leg Split Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Single Leg 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 Single Leg 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 Single Leg 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 Single Leg Split Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Single Leg Split Squat

Barbell Single Leg Split Squat demonstration
Primary Muscles quads
Equipment barbell
Difficulty Advanced
Type Compound
["Stand with your feet shoulder-width apart, holding a barbell across your upper back.","Take a large step forward with one leg, keeping your torso upright.","Lower your body by bending your front knee and hip, while keeping your back leg straight.","Continue lowering until your front thigh is parallel to the ground.","Pause for a moment, then push through your front heel to return to the starting position.","Repeat for the desired number of repetitions, then switch legs."]

Read the complete Barbell Single Leg Split Squat guide on FitnessVolt →

Where Do These Barbell Single Leg Split Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Single Leg Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.5 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Single Leg Split 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 Single Leg 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 Single Leg 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.
They are estimates from the FitnessVolt strength standards model. The Barbell Single Leg Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.5 (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.