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Dumbbell Single Leg Squat strength standards

What is a good Dumbbell Single Leg Squat?

For a 180 lb male, an Intermediate Dumbbell Single Leg Squat is about 58 lb (0.32x bodyweight). Advanced starts around 75 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Single Leg Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.2. 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 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

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

Dumbbell Single Leg Squat Standards by Age

How the Dumbbell Single Leg 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 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

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

Check Your Dumbbell Single Leg 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 58 lbs (0.32x bodyweight) on the Dumbbell Single Leg 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 Squat Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Dumbbell Single Leg Squat demonstration
Primary Muscles glutes
Equipment dumbbell
Difficulty Advanced
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Single Leg Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.2 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Dumbbell Single Leg 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 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 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 Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.2 (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.