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dumbbell single leg squat Strength Standards

Quick Answer dumbbell single leg squat

A 180 lb male with an Intermediate-level dumbbell single leg squat of 58 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 75 lbs (0.42x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

dumbbell single leg squat demonstration
Competition-Derived

How strong is your dumbbell single leg squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment dumbbell
Data Points 71 rows
Difficulty Advanced
Type Compound

Estimated Standards - Estimated from squat standards using a 0.2x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your dumbbell single leg squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You dumbbell single leg squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 15 23 33 46 60
120 17 26 37 50 65
130 20 29 41 55 70
140 23 32 45 59 75
150 25 35 48 63 79
160 28 38 52 67 84
170 30 41 55 71 88
180 32 44 58 75 92
190 35 47 62 78 96
200 37 50 65 82 100
210 39 52 68 85 103
220 42 55 71 88 107
230 44 57 73 91 111
240 46 60 76 95 114
250 48 62 79 98 117
260 50 65 82 101 121
270 52 67 84 103 124
280 54 69 87 106 127
290 56 71 89 109 130
300 58 74 92 112 133
310 60 76 94 114 136

How Does Age Affect dumbbell single leg squat Strength?

How dumbbell single leg squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 24 35 49 65 82
20 28 40 56 74 94
25 28 41 57 76 97
30 28 41 57 76 97
35 28 41 57 76 97
40 28 41 57 76 97
45 27 39 54 72 92
50 25 37 51 68 86
55 23 34 47 63 80
60 21 31 43 57 73
65 19 28 39 52 66
70 17 25 35 46 59
75 15 22 31 42 53
80 14 20 28 37 47
85 12 18 25 33 42
90 11 16 23 30 38

What Do dumbbell single leg squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the dumbbell single leg 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 dumbbell single leg 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 dumbbell single leg 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 dumbbell single leg 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 dumbbell single leg 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 squat

Tier-specific training recommendations to move your dumbbell single leg squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell single leg 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a dumbbell single leg 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 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 squat under meet conditions.
View RPE-to-percentage chart →

How to Perform dumbbell single leg squat

["Stand with your feet shoulder-width apart, holding a dumbbell in each hand.","Extend one leg forward and keep it off the ground throughout the exercise.","Bend your standing leg and lower your body down as if sitting back into a chair.","Keep your chest up and your back straight.","Pause for a moment at the bottom, then push through your heel to return to the starting position.","Repeat for the desired number of repetitions, then switch legs."]

Read the complete dumbbell single leg squat guide on FitnessVolt →

Where Do These dumbbell single leg squat Standards Come From?

These dumbbell single leg squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your dumbbell single leg squat Good for Your Weight?

Strength standards help you objectively measure your dumbbell single leg squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can dumbbell single leg squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" dumbbell single leg squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the dumbbell single leg squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE