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Bulgarian Split Squat strength standards

What is a good Bulgarian Split Squat?

For a 180 lb male, an Intermediate Bulgarian Split Squat is about 146 lb (0.81x bodyweight). Advanced starts around 224 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 146 lb Intermediate at 180 lb
Next tier 224 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 Bulgarian Split Squat

A solid (Intermediate) Bulgarian Split Squat for a 180 lb male is about 146 lb (0.81x bodyweight). Use the calculator below to convert your own Bulgarian Split Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 224 lb (1.24x bodyweight).

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

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Bulgarian Split Squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 146 lbs (0.81x bodyweight) on the Bulgarian 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 Bulgarian Split Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

146 lb Typical 1RM (Intermediate)
0.81x 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 Bulgarian 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 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

Is Your Bulgarian Split Squat Good?

A quick read on what counts as a good Bulgarian Split Squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Bulgarian Split Squat is about 146 lb (0.81x bodyweight). Advanced lifters hit 224 lb (1.24x), and Elite is 314 lb (1.74x).

Women (140 lb): a good (Intermediate) Bulgarian Split Squat is about 77 lb (0.55x bodyweight). Advanced lifters hit 119 lb (0.85x), and Elite is 166 lb (1.19x).

How Much Should You Be Able to Bulgarian Split Squat?

Men: a 180 lb male should lift about 146 lb at an Intermediate level (a beginner target is around 42 lb).

Women: a 140 lb female should lift about 77 lb at an Intermediate level (a beginner target is around 22 lb).

By bodyweight (men): A 150 lb lifter lifts about 116 lb, and a 220 lb lifter lifts about 183 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 135 lb, while by age 50 the Intermediate standard is about 120 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 Bulgarian Split Squat Strength?

How Bulgarian 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 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 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 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?

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 28, 2026

Is Your Bulgarian Split Squat Good for Your Weight?

Use this page to compare your Bulgarian 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 Bulgarian 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" Bulgarian 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 Bulgarian 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

Compare Bulgarian Split Squat

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

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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.