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Dumbbell Bulgarian Split Squat Strength Standards for Men and Women

Discover how your Dumbbell 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 Dumbbell Bulgarian Split Squat Strength Level

Calculate Your Dumbbell Bulgarian Split Squat Strength

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Dumbbell Bulgarian Split Squat Weight Standards

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

LevelWeight
Beginner23 lbs
Novice41 lbs
Intermediate66 lbs
Advanced98 lbs
Elite133 lbs

Dumbbell Bulgarian Split Squat Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.60
Elite0.80
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.60

Dumbbell Bulgarian Split Squat Standards by Bodyweight

Find the Dumbbell Bulgarian Split Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs26 lbs45 lbs70 lbs100 lbs
120 lbs14 lbs29 lbs49 lbs76 lbs106 lbs
130 lbs17 lbs32 lbs53 lbs81 lbs112 lbs
140 lbs19 lbs35 lbs57 lbs85 lbs117 lbs
150 lbs21 lbs38 lbs61 lbs90 lbs123 lbs
160 lbs23 lbs41 lbs65 lbs94 lbs128 lbs
170 lbs25 lbs43 lbs68 lbs98 lbs133 lbs
180 lbs27 lbs46 lbs71 lbs103 lbs137 lbs
190 lbs29 lbs49 lbs75 lbs106 lbs142 lbs
200 lbs31 lbs51 lbs78 lbs110 lbs146 lbs
210 lbs33 lbs54 lbs81 lbs114 lbs151 lbs
220 lbs35 lbs56 lbs84 lbs117 lbs155 lbs
230 lbs37 lbs59 lbs87 lbs121 lbs159 lbs
240 lbs39 lbs61 lbs90 lbs124 lbs162 lbs
250 lbs40 lbs63 lbs92 lbs127 lbs166 lbs
260 lbs42 lbs65 lbs95 lbs131 lbs170 lbs
270 lbs44 lbs68 lbs98 lbs134 lbs173 lbs
280 lbs46 lbs70 lbs100 lbs137 lbs177 lbs
290 lbs47 lbs72 lbs103 lbs140 lbs180 lbs
300 lbs49 lbs74 lbs105 lbs143 lbs183 lbs
310 lbs51 lbs76 lbs108 lbs145 lbs186 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs19 lbs33 lbs50 lbs69 lbs
100 lbs11 lbs21 lbs34 lbs52 lbs72 lbs
110 lbs12 lbs22 lbs36 lbs54 lbs75 lbs
120 lbs13 lbs23 lbs38 lbs56 lbs77 lbs
130 lbs14 lbs25 lbs40 lbs58 lbs79 lbs
140 lbs15 lbs26 lbs41 lbs60 lbs82 lbs
150 lbs15 lbs27 lbs42 lbs62 lbs84 lbs
160 lbs16 lbs28 lbs44 lbs63 lbs86 lbs
170 lbs17 lbs29 lbs45 lbs65 lbs87 lbs
180 lbs18 lbs30 lbs46 lbs66 lbs89 lbs
190 lbs18 lbs31 lbs48 lbs68 lbs91 lbs
200 lbs19 lbs32 lbs49 lbs69 lbs92 lbs
210 lbs20 lbs33 lbs50 lbs71 lbs94 lbs
220 lbs20 lbs34 lbs51 lbs72 lbs95 lbs
230 lbs21 lbs34 lbs52 lbs73 lbs97 lbs
240 lbs22 lbs35 lbs53 lbs74 lbs98 lbs
250 lbs22 lbs36 lbs54 lbs75 lbs99 lbs
260 lbs23 lbs37 lbs55 lbs76 lbs101 lbs

Dumbbell Bulgarian Split Squat Standards by Age

Discover how Dumbbell Bulgarian Split Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1520 lbs35 lbs57 lbs83 lbs114 lbs
2022 lbs40 lbs65 lbs95 lbs130 lbs
2523 lbs41 lbs66 lbs98 lbs133 lbs
3023 lbs41 lbs66 lbs98 lbs133 lbs
3523 lbs41 lbs66 lbs98 lbs133 lbs
4023 lbs41 lbs66 lbs98 lbs133 lbs
4522 lbs39 lbs63 lbs93 lbs126 lbs
5020 lbs37 lbs59 lbs87 lbs119 lbs
5519 lbs34 lbs55 lbs81 lbs110 lbs
6017 lbs31 lbs50 lbs74 lbs100 lbs
6516 lbs28 lbs45 lbs67 lbs91 lbs
7014 lbs25 lbs41 lbs60 lbs82 lbs
7513 lbs23 lbs37 lbs54 lbs73 lbs
8012 lbs21 lbs33 lbs48 lbs65 lbs
8511 lbs19 lbs30 lbs43 lbs59 lbs
9010 lbs17 lbs27 lbs39 lbs53 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs21 lbs34 lbs50 lbs69 lbs
2013 lbs24 lbs39 lbs58 lbs79 lbs
2514 lbs25 lbs40 lbs59 lbs81 lbs
3014 lbs25 lbs40 lbs59 lbs81 lbs
3514 lbs25 lbs40 lbs59 lbs81 lbs
4014 lbs25 lbs40 lbs59 lbs81 lbs
4513 lbs24 lbs38 lbs56 lbs77 lbs
5012 lbs22 lbs36 lbs53 lbs72 lbs
5511 lbs21 lbs33 lbs49 lbs67 lbs
6011 lbs19 lbs30 lbs45 lbs61 lbs
6510 lbs17 lbs28 lbs40 lbs55 lbs
709 lbs15 lbs25 lbs36 lbs50 lbs
758 lbs14 lbs22 lbs33 lbs44 lbs
807 lbs13 lbs20 lbs29 lbs40 lbs
857 lbs11 lbs18 lbs26 lbs36 lbs
906 lbs10 lbs16 lbs24 lbs32 lbs

Dumbbell Bulgarian Split Squat Overview

The Dumbbell Bulgarian Split Squat is a challenging lower-body exercise that enhances balance, stability, and strength by isolating each leg individually.

Muscles Worked

Equipment Needed

Dumbbells, Bench

How To Perform the Dumbbell Bulgarian Split Squat

  1. Start by standing a few feet in front of a bench, holding a dumbbell in each hand with your arms at your sides.
  2. Extend one leg back and rest the top of your foot on the bench behind you.
  3. Engage your core and keep your chest up as you lower your body by bending your front knee, ensuring your front knee does not go past your toes.
  4. Lower until your front thigh is parallel to the ground and your back knee is close to the floor.
  5. Press through your front heel to return to the starting position.
  6. Complete the desired number of reps on one side before switching to the other leg.
  7. Inhale as you lower your body and exhale as you press back up.

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

Pro Tips for Dumbbell Bulgarian Split Squat

  • Keep your chest up and back straight throughout the movement.
  • Ensure your front knee aligns with your toes to avoid unnecessary stress on the knee joint.
  • Start with lighter weights to master the form before progressing to heavier dumbbells.
  • Maintain a controlled movement to engage the muscles fully and reduce the risk of injury.

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