Dumbbell Split Squat Strength Standards for Men and Women
Discover how your Dumbbell 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 Split Squat Strength Level
Calculate Your Dumbbell Split Squat Strength
Dumbbell Split Squat Weight Standards
Compare your Dumbbell Split Squat performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 24 lbs |
| Novice | 42 lbs |
| Intermediate | 68 lbs |
| Advanced | 100 lbs |
| Elite | 137 lbs |
Dumbbell Split Squat Bodyweight Ratio Standards
See how your Dumbbell Split Squat strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.25 |
| Intermediate | 0.40 |
| Advanced | 0.60 |
| Elite | 0.80 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.30 |
| Advanced | 0.40 |
| Elite | 0.60 |
Dumbbell Split Squat Standards by Bodyweight
Find the Dumbbell Split Squat strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 14 lbs | 27 lbs | 46 lbs | 72 lbs | 102 lbs |
| 120 lbs | 16 lbs | 30 lbs | 51 lbs | 77 lbs | 109 lbs |
| 130 lbs | 18 lbs | 33 lbs | 55 lbs | 82 lbs | 115 lbs |
| 140 lbs | 20 lbs | 36 lbs | 58 lbs | 87 lbs | 120 lbs |
| 150 lbs | 22 lbs | 39 lbs | 62 lbs | 92 lbs | 126 lbs |
| 160 lbs | 24 lbs | 41 lbs | 66 lbs | 96 lbs | 131 lbs |
| 170 lbs | 26 lbs | 44 lbs | 69 lbs | 101 lbs | 136 lbs |
| 180 lbs | 28 lbs | 47 lbs | 73 lbs | 105 lbs | 141 lbs |
| 190 lbs | 30 lbs | 49 lbs | 76 lbs | 109 lbs | 146 lbs |
| 200 lbs | 32 lbs | 52 lbs | 79 lbs | 113 lbs | 150 lbs |
| 210 lbs | 34 lbs | 55 lbs | 82 lbs | 116 lbs | 154 lbs |
| 220 lbs | 35 lbs | 57 lbs | 85 lbs | 120 lbs | 159 lbs |
| 230 lbs | 37 lbs | 59 lbs | 88 lbs | 123 lbs | 163 lbs |
| 240 lbs | 39 lbs | 62 lbs | 91 lbs | 127 lbs | 167 lbs |
| 250 lbs | 41 lbs | 64 lbs | 94 lbs | 130 lbs | 170 lbs |
| 260 lbs | 43 lbs | 66 lbs | 97 lbs | 133 lbs | 174 lbs |
| 270 lbs | 44 lbs | 68 lbs | 99 lbs | 136 lbs | 178 lbs |
| 280 lbs | 46 lbs | 70 lbs | 102 lbs | 140 lbs | 181 lbs |
| 290 lbs | 48 lbs | 73 lbs | 104 lbs | 143 lbs | 184 lbs |
| 300 lbs | 49 lbs | 75 lbs | 107 lbs | 145 lbs | 188 lbs |
| 310 lbs | 51 lbs | 77 lbs | 109 lbs | 148 lbs | 191 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 12 lbs | 21 lbs | 34 lbs | 51 lbs | 71 lbs |
| 100 lbs | 13 lbs | 23 lbs | 36 lbs | 53 lbs | 73 lbs |
| 110 lbs | 14 lbs | 24 lbs | 38 lbs | 55 lbs | 75 lbs |
| 120 lbs | 15 lbs | 25 lbs | 39 lbs | 57 lbs | 78 lbs |
| 130 lbs | 16 lbs | 26 lbs | 41 lbs | 59 lbs | 80 lbs |
| 140 lbs | 16 lbs | 27 lbs | 42 lbs | 61 lbs | 82 lbs |
| 150 lbs | 17 lbs | 28 lbs | 43 lbs | 62 lbs | 83 lbs |
| 160 lbs | 18 lbs | 29 lbs | 44 lbs | 64 lbs | 85 lbs |
| 170 lbs | 18 lbs | 30 lbs | 46 lbs | 65 lbs | 87 lbs |
| 180 lbs | 19 lbs | 31 lbs | 47 lbs | 66 lbs | 88 lbs |
| 190 lbs | 20 lbs | 32 lbs | 48 lbs | 68 lbs | 90 lbs |
| 200 lbs | 20 lbs | 32 lbs | 49 lbs | 69 lbs | 91 lbs |
| 210 lbs | 21 lbs | 33 lbs | 50 lbs | 70 lbs | 93 lbs |
| 220 lbs | 21 lbs | 34 lbs | 51 lbs | 71 lbs | 94 lbs |
| 230 lbs | 22 lbs | 35 lbs | 52 lbs | 72 lbs | 95 lbs |
| 240 lbs | 23 lbs | 35 lbs | 52 lbs | 73 lbs | 96 lbs |
| 250 lbs | 23 lbs | 36 lbs | 53 lbs | 74 lbs | 98 lbs |
| 260 lbs | 24 lbs | 37 lbs | 54 lbs | 75 lbs | 99 lbs |
Dumbbell Split Squat Standards by Age
Discover how Dumbbell Split Squat strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 21 lbs | 36 lbs | 58 lbs | 86 lbs | 117 lbs |
| 20 | 23 lbs | 41 lbs | 66 lbs | 97 lbs | 133 lbs |
| 25 | 24 lbs | 42 lbs | 68 lbs | 100 lbs | 137 lbs |
| 30 | 24 lbs | 42 lbs | 68 lbs | 100 lbs | 137 lbs |
| 35 | 24 lbs | 42 lbs | 68 lbs | 100 lbs | 137 lbs |
| 40 | 24 lbs | 42 lbs | 68 lbs | 100 lbs | 137 lbs |
| 45 | 23 lbs | 40 lbs | 64 lbs | 95 lbs | 130 lbs |
| 50 | 22 lbs | 38 lbs | 61 lbs | 89 lbs | 122 lbs |
| 55 | 20 lbs | 35 lbs | 56 lbs | 83 lbs | 113 lbs |
| 60 | 19 lbs | 33 lbs | 52 lbs | 76 lbs | 104 lbs |
| 65 | 17 lbs | 30 lbs | 47 lbs | 69 lbs | 94 lbs |
| 70 | 16 lbs | 27 lbs | 43 lbs | 62 lbs | 85 lbs |
| 75 | 15 lbs | 25 lbs | 39 lbs | 56 lbs | 76 lbs |
| 80 | 14 lbs | 23 lbs | 35 lbs | 51 lbs | 69 lbs |
| 85 | 13 lbs | 21 lbs | 32 lbs | 46 lbs | 62 lbs |
| 90 | 12 lbs | 19 lbs | 29 lbs | 42 lbs | 56 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 14 lbs | 23 lbs | 35 lbs | 51 lbs | 69 lbs |
| 20 | 15 lbs | 26 lbs | 40 lbs | 58 lbs | 79 lbs |
| 25 | 16 lbs | 26 lbs | 41 lbs | 59 lbs | 81 lbs |
| 30 | 16 lbs | 26 lbs | 41 lbs | 59 lbs | 81 lbs |
| 35 | 16 lbs | 26 lbs | 41 lbs | 59 lbs | 81 lbs |
| 40 | 16 lbs | 26 lbs | 41 lbs | 59 lbs | 81 lbs |
| 45 | 15 lbs | 25 lbs | 39 lbs | 57 lbs | 77 lbs |
| 50 | 14 lbs | 24 lbs | 37 lbs | 53 lbs | 72 lbs |
| 55 | 14 lbs | 22 lbs | 34 lbs | 50 lbs | 67 lbs |
| 60 | 13 lbs | 21 lbs | 32 lbs | 46 lbs | 62 lbs |
| 65 | 12 lbs | 19 lbs | 29 lbs | 42 lbs | 56 lbs |
| 70 | 11 lbs | 17 lbs | 27 lbs | 38 lbs | 51 lbs |
| 75 | 10 lbs | 16 lbs | 24 lbs | 34 lbs | 46 lbs |
| 80 | 10 lbs | 15 lbs | 22 lbs | 31 lbs | 41 lbs |
| 85 | 9 lbs | 14 lbs | 20 lbs | 28 lbs | 37 lbs |
| 90 | 9 lbs | 13 lbs | 19 lbs | 26 lbs | 34 lbs |
Dumbbell Split Squat Overview
The Dumbbell Split Squat is a unilateral lower-body exercise that targets the quads, glutes, and hamstrings, improving balance and strength by performing a squat motion with one leg forward and the other leg back while holding dumbbells.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Dumbbell Split Squat
- Start by standing upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Take a step forward with your right leg, keeping your torso upright and your back straight. This is your starting position.
- Lower your body by bending both knees until your left knee nearly touches the floor. Ensure your right knee does not extend past your toes.
- Push through your right heel to return to the starting position.
- Repeat for the desired number of reps, then switch legs.
Want to perfect your form? Check out our detailed guide on Dumbbell Split Squat for proper technique and tips.
Pro Tips for Dumbbell Split Squat
- Maintain an upright torso and avoid leaning forward.
- Keep your core engaged to maintain balance and stability.
- Ensure your front knee does not extend past your toes to avoid strain.
Dumbbell Split Squat Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Split Squat?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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