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Bulgarian Split Squat Strength Standards for Men and Women

Discover how your Bulgarian Split Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Bulgarian Split Squat Strength Level

Calculate Your Bulgarian Split Squat Strength

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Bulgarian Split Squat Weight Standards

Compare your Bulgarian Split Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner42 lbs
Novice83 lbs
Intermediate145 lbs
Advanced226 lbs
Elite320 lbs

Bulgarian Split Squat Bodyweight Ratio Standards

See how your Bulgarian Split Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.75
LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.55
Advanced0.85
Elite1.25

Bulgarian Split Squat Standards by Bodyweight

Find the Bulgarian Split Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs19 lbs42 lbs83 lbs141 lbs211 lbs
120 lbs23 lbs50 lbs94 lbs156 lbs229 lbs
130 lbs27 lbs57 lbs105 lbs170 lbs247 lbs
140 lbs32 lbs65 lbs116 lbs183 lbs263 lbs
150 lbs37 lbs73 lbs126 lbs197 lbs279 lbs
160 lbs42 lbs80 lbs136 lbs209 lbs295 lbs
170 lbs47 lbs87 lbs146 lbs222 lbs309 lbs
180 lbs52 lbs95 lbs156 lbs234 lbs324 lbs
190 lbs57 lbs102 lbs166 lbs246 lbs337 lbs
200 lbs62 lbs109 lbs175 lbs257 lbs351 lbs
210 lbs67 lbs116 lbs184 lbs268 lbs364 lbs
220 lbs72 lbs123 lbs193 lbs279 lbs376 lbs
230 lbs78 lbs130 lbs202 lbs289 lbs389 lbs
240 lbs83 lbs137 lbs210 lbs300 lbs401 lbs
250 lbs88 lbs144 lbs218 lbs310 lbs412 lbs
260 lbs93 lbs150 lbs227 lbs319 lbs424 lbs
270 lbs98 lbs157 lbs235 lbs329 lbs435 lbs
280 lbs103 lbs163 lbs242 lbs338 lbs445 lbs
290 lbs107 lbs169 lbs250 lbs348 lbs456 lbs
300 lbs112 lbs175 lbs258 lbs357 lbs466 lbs
310 lbs117 lbs182 lbs265 lbs365 lbs476 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs23 lbs41 lbs69 lbs106 lbs150 lbs
100 lbs25 lbs44 lbs73 lbs111 lbs156 lbs
110 lbs27 lbs47 lbs77 lbs116 lbs162 lbs
120 lbs28 lbs50 lbs81 lbs120 lbs167 lbs
130 lbs30 lbs52 lbs84 lbs125 lbs172 lbs
140 lbs32 lbs55 lbs87 lbs129 lbs176 lbs
150 lbs33 lbs57 lbs90 lbs132 lbs181 lbs
160 lbs35 lbs59 lbs93 lbs136 lbs185 lbs
170 lbs36 lbs61 lbs96 lbs139 lbs189 lbs
180 lbs38 lbs63 lbs98 lbs142 lbs193 lbs
190 lbs39 lbs65 lbs101 lbs145 lbs196 lbs
200 lbs41 lbs67 lbs103 lbs148 lbs200 lbs
210 lbs42 lbs69 lbs106 lbs151 lbs203 lbs
220 lbs43 lbs71 lbs108 lbs154 lbs206 lbs
230 lbs45 lbs72 lbs110 lbs157 lbs209 lbs
240 lbs46 lbs74 lbs112 lbs159 lbs212 lbs
250 lbs47 lbs76 lbs114 lbs162 lbs215 lbs
260 lbs48 lbs77 lbs116 lbs164 lbs218 lbs

Bulgarian Split Squat Standards by Age

Discover how Bulgarian Split Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1537 lbs73 lbs125 lbs194 lbs274 lbs
2041 lbs82 lbs142 lbs220 lbs312 lbs
2542 lbs83 lbs145 lbs226 lbs320 lbs
3042 lbs83 lbs145 lbs226 lbs320 lbs
3542 lbs83 lbs145 lbs226 lbs320 lbs
4042 lbs83 lbs145 lbs226 lbs320 lbs
4540 lbs80 lbs138 lbs215 lbs304 lbs
5038 lbs75 lbs130 lbs202 lbs286 lbs
5536 lbs71 lbs121 lbs188 lbs265 lbs
6034 lbs65 lbs112 lbs172 lbs243 lbs
6532 lbs60 lbs102 lbs157 lbs221 lbs
7029 lbs55 lbs92 lbs142 lbs199 lbs
7527 lbs50 lbs84 lbs128 lbs179 lbs
8026 lbs46 lbs76 lbs115 lbs161 lbs
8524 lbs42 lbs69 lbs104 lbs145 lbs
9023 lbs39 lbs63 lbs95 lbs132 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1527 lbs47 lbs74 lbs110 lbs151 lbs
2030 lbs52 lbs84 lbs124 lbs171 lbs
2530 lbs53 lbs86 lbs127 lbs176 lbs
3030 lbs53 lbs86 lbs127 lbs176 lbs
3530 lbs53 lbs86 lbs127 lbs176 lbs
4030 lbs53 lbs86 lbs127 lbs176 lbs
4529 lbs51 lbs82 lbs121 lbs167 lbs
5028 lbs48 lbs77 lbs114 lbs157 lbs
5527 lbs45 lbs72 lbs107 lbs146 lbs
6025 lbs42 lbs67 lbs98 lbs134 lbs
6524 lbs39 lbs61 lbs90 lbs122 lbs
7022 lbs36 lbs56 lbs81 lbs111 lbs
7521 lbs33 lbs51 lbs74 lbs100 lbs
8020 lbs31 lbs47 lbs67 lbs91 lbs
8519 lbs29 lbs43 lbs61 lbs82 lbs
9018 lbs27 lbs40 lbs56 lbs75 lbs

Bulgarian Split Squat Overview

The Bulgarian Split Squat is a unilateral lower-body exercise that targets the quads, glutes, and hamstrings by performing a squat with one foot elevated behind you, enhancing balance, strength, and stability.

Muscles Worked

Equipment Needed

Bench

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Bulgarian Split Squat for proper technique and tips.

Pro 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.

Compare Other Exercises

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