Skip to content

Bulgarian Split Squat Strength Standards

Quick Answer Bulgarian Split Squat

A 180 lb male with an Intermediate-level Bulgarian Split Squat of 146 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 224 lbs (1.24x bodyweight).

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

Competition-Verified

How strong is your Bulgarian Split Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Calves, Quadriceps, Glutes, Hamstrings
Equipment Bench
Data Points 71 rows

How Strong Is Your Bulgarian Split Squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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.

How Much Should You Bulgarian Split 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 9 32 73 131 201
120 13 40 84 146 219
130 17 47 95 160 237
140 22 55 106 173 253
150 27 63 116 187 269
160 32 70 126 199 285
170 37 77 136 212 299
180 42 85 146 224 314
190 47 92 156 236 327
200 52 99 165 247 341
210 57 106 174 258 354
220 62 113 183 269 366
230 68 120 192 279 379
240 73 127 200 290 391
250 78 134 208 300 402
260 83 140 217 309 414
270 88 147 225 319 425
280 93 153 232 328 435
290 97 159 240 338 446
300 102 165 248 347 456
310 107 172 255 355 466

How Does Age Affect Bulgarian Split Squat Strength?

How Bulgarian Split Squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 27 63 115 184 264
20 31 72 132 210 302
25 32 73 135 216 310
30 32 73 135 216 310
35 32 73 135 216 310
40 32 73 135 216 310
45 30 70 128 205 294
50 28 65 120 192 276
55 26 61 111 178 255
60 24 55 102 162 233
65 22 50 92 147 211
70 19 45 82 132 189
75 17 40 74 118 169
80 16 36 66 105 151
85 14 32 59 94 135
90 13 29 53 85 122

What Do Bulgarian Split Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Bulgarian 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 Bulgarian 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 Bulgarian 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 Bulgarian 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 Bulgarian 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 Bulgarian Split Squat

Tier-specific training recommendations to move your Bulgarian Split Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Bulgarian 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Bulgarian 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 Bulgarian 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 Bulgarian Split Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Bulgarian Split Squat

  1. Stand a few feet in front of a bench or elevated surface.
  2. Place the top of your left foot on the bench behind you, ensuring your right foot is planted firmly on the ground.
  3. Keep your torso upright and engage your core.
  4. Lower your body by bending your right knee until your thigh is parallel to the ground or slightly below.
  5. Ensure your knee does not extend past your toes and your right shin is vertical.
  6. Push through your right heel to return to the starting position.
  7. Perform the desired number of repetitions, then switch legs.

Tips for Bulgarian Split Squat

  • Keep your front knee aligned with your toes to avoid injury.
  • Maintain an upright torso throughout the movement.
  • Engage your core to help with balance.
  • Start with just your body weight to master the form before adding weight.

Where Do These Bulgarian Split Squat Standards Come From?

These Bulgarian Split 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 Bulgarian Split Squat Good for Your Weight?

Strength standards help you objectively measure your Bulgarian Split 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 Bulgarian Split 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" Bulgarian Split 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 Bulgarian Split 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

Compare Bulgarian Split Squat

See how Bulgarian Split Squat standards compare side by side with other exercises.

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