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Squat vs Bulgarian Split Squat

Strength Standards Comparison

How does your Squat compare to your Bulgarian Split Squat? See side-by-side strength standards from Beginner to Elite.

Quick Answer: The average intermediate lifter's Squat is approximately 198% of their Bulgarian Split Squat, based on FitnessVolt intermediate strength standards (anchored to 2.5M+ verified competition results for the base lifts).

What Is the Ratio Between These Lifts?

The average intermediate lifter's Squat is 198% of their Bulgarian Split Squat. This ratio is calculated from intermediate-level standards across all bodyweight categories.

Standards from the FitnessVolt strength standards model, anchored to 2.5M+ verified competition results (OpenPowerlifting) for the base lifts.

When Should You Use Each Exercise?

Squat

  • Primary muscles: Quadriceps, Glutes, Hamstrings, Core
  • Equipment: Barbell, Squat Rack
  • Type: Compound
  • Difficulty: Intermediate

Bulgarian Split Squat

  • Primary muscles: Calves, Quadriceps, Glutes, Hamstrings
  • Equipment: Bench
  • Type: Isolation

How Should You Interpret This Comparison?

The ratio between your Squat and Bulgarian Split Squat reveals important information about your training balance. A ratio significantly above the average suggests relative strength in your Squat, while a lower ratio may indicate it is a relative weakness worth addressing in your programming.

Use these standards to identify imbalances, then target weak points with the Backoff Calculator for accessory volume or the Block Planner for structured periodization.

All standards are based on the FitnessVolt Competition Percentile (FVCP), derived from 2.5M+ verified competition results. Learn more about our methodology.

Squat vs Bulgarian Split Squat: 1RM at Each Level

Expected 1RM for a male lifter at 180 lb bodyweight, from Beginner to Elite.

Squat Standards

BW Beg Nov Int Adv Elite
110 74 114 167 229 298
120 87 131 187 252 324
130 100 147 206 274 349
140 113 162 224 295 373
150 125 177 242 316 396
160 138 192 259 336 418
170 150 207 276 355 439
180 162 221 292 373 460
190 174 235 308 391 479
200 186 248 323 408 499
210 197 261 338 425 517
220 209 274 353 442 535
230 220 287 367 457 553
240 230 299 381 473 570
250 241 311 395 488 586
260 251 323 408 503 603
270 262 335 421 517 618
280 272 346 434 531 634
290 282 357 446 545 649
300 291 368 459 559 664
310 301 379 470 572 678
90 39 71 114 167 226
100 46 79 124 179 241
110 51 87 134 191 254
120 57 94 143 201 267
130 63 101 152 212 279
140 68 108 160 222 290
150 73 115 168 231 301
160 78 121 175 240 311
170 83 127 183 248 320
180 88 133 190 256 329
190 93 138 196 264 338
200 97 144 203 272 347
210 101 149 209 279 355
220 106 154 215 286 363
230 110 159 221 293 371
240 114 164 227 299 378
250 118 169 232 306 385
260 122 173 238 312 392

Bulgarian Split Squat Standards

BW Beg Nov Int Adv 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
90 13 31 59 96 140
100 15 34 63 101 146
110 17 37 67 106 152
120 18 40 71 110 157
130 20 42 74 115 162
140 22 45 77 119 166
150 23 47 80 122 171
160 25 49 83 126 175
170 26 51 86 129 179
180 28 53 88 132 183
190 29 55 91 135 186
200 31 57 93 138 190
210 32 59 96 141 193
220 33 61 98 144 196
230 35 62 100 147 199
240 36 64 102 149 202
250 37 66 104 152 205
260 38 67 106 154 208

How Does Muscle Targeting Compare?

Squat

Primary Muscles Quadriceps, Glutes, Hamstrings, Core
Secondary Muscles Core, Hamstrings
Equipment Barbell, Squat Rack

Bulgarian Split Squat

Primary Muscles Calves, Quadriceps, Glutes, Hamstrings
Secondary Muscles Calves, Hamstrings
Equipment Bench

Where Can You View Full Standards?

Squat vs Bulgarian Split Squat: How Do They Compare?

The Squat and Bulgarian Split Squat are both popular exercises, but they target different muscles and have different strength expectations. This page compares their strength standards side by side so you can see exactly how your lifts stack up.

The tables above show 1RM strength standards by bodyweight for both exercises, from Beginner to Elite, using the FitnessVolt strength standards model. Use the Male/Female toggle to switch between gender-specific data. For the big three (squat, bench press, deadlift) we also publish verified competition percentiles from 2.5M+ powerlifting meet results, always shown separately.

Want to check your own levels? Visit the individual exercise pages for Squat or Bulgarian Split Squat to use the interactive strength calculator and find your exact percentile.

Frequently Asked Questions

Based on competition data, the average intermediate lifter's Squat is approximately 198% of their Bulgarian Split Squat. Ratios vary by bodyweight and training experience.
No. Different exercises involve different muscle groups and leverage advantages. The ratio between lifts varies by anatomy, training history, and movement patterns.
Difficulty depends on your individual strengths and training history. Compare the standards tables above at your bodyweight to see which exercise you are relatively stronger at. The exercise where your 1RM falls into a higher tier is the one you are more advanced in.
If both exercises target muscles you want to develop, incorporating both into your program can provide complementary training stimulus. Check the muscle targeting comparison above to see how they differ.
Increase training frequency for the weaker lift to 2-3x per week, add targeted accessory work, and use RPE-based programming to manage fatigue. Our Block Planner can help structure a program.
Standards are derived from 2.5M+ verified competition results and community-reported training data. They are broken down by bodyweight and gender to give you an accurate comparison. Learn about our methodology.

What Other Exercises Can You Compare?

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.