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Dumbbell Single Leg Split Squat strength standards

What is a good Dumbbell Single Leg Split Squat?

For a 180 lb male, an Intermediate Dumbbell Single Leg Split Squat is about 64 lb (0.36x bodyweight). Advanced starts around 82 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Single Leg Split Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.22. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 16 25 37 50 66
120 19 29 41 55 71
130 22 32 45 60 77
140 25 36 49 65 82
150 28 39 53 70 87
160 30 42 57 74 92
170 33 46 61 78 97
180 36 49 64 82 101
190 38 52 68 86 105
200 41 55 71 90 110
210 43 57 74 94 114
220 46 60 78 97 118
230 48 63 81 101 122
240 51 66 84 104 125
250 53 68 87 107 129
260 55 71 90 111 133
270 58 74 93 114 136
280 60 76 95 117 139
290 62 79 98 120 143
300 64 81 101 123 146
310 66 83 103 126 149

The Dumbbell Single Leg Split Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Single Leg Split Squat Standards by Age

How the Dumbbell Single Leg Split Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 26 39 54 71 90
20 30 44 61 82 104
25 31 45 63 84 106
30 31 45 63 84 106
35 31 45 63 84 106
40 31 45 63 84 106
45 29 43 60 79 101
50 28 40 56 75 95
55 26 37 52 69 88
60 23 34 48 63 80
65 21 31 43 57 72
70 19 28 39 51 65
75 17 25 34 46 58
80 15 22 31 41 52
85 14 20 28 37 46
90 12 18 25 33 42

The Dumbbell Single Leg Split Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Single Leg Split Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 64 lbs (0.36x bodyweight) on the Dumbbell Single Leg Split Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Single Leg Split Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Dumbbell Single Leg Split Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Dumbbell Single Leg Split Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Dumbbell Single Leg 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

You have refined your Dumbbell Single Leg 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

Your Dumbbell Single Leg 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 Dumbbell Single Leg Split Squat

Tier-specific training recommendations to move your Dumbbell Single Leg Split Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Single Leg 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 Dumbbell Single Leg 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 Dumbbell Single Leg 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 Dumbbell Single Leg Split Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Dumbbell Single Leg Split Squat

Dumbbell Single Leg Split Squat demonstration
Primary Muscles quads
Equipment dumbbell
Difficulty Intermediate
Type Compound
["Stand with your feet shoulder-width apart, holding a dumbbell in each hand.","Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.","Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.","Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.","Repeat for the desired number of repetitions, then switch legs and repeat."]

Read the complete Dumbbell Single Leg Split Squat guide on FitnessVolt →

Where Do These Dumbbell Single Leg Split Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Single Leg Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.22 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Dumbbell Single Leg Split Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Single Leg 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 Dumbbell Single Leg 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.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Single Leg Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.22 (confidence: medium). It is a set of targets, not a measured population.
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.

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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.