Single Leg Squat Strength Standards for Men and Women
Discover how your Single Leg Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Single Leg Squat Strength Level
Calculate Your Single Leg Squat Strength
Single Leg Squat Rep Standards
Compare your Single Leg Squat performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | < 1 |
| Intermediate | 14 |
| Advanced | 33 |
| Elite | 54 |
Single Leg Squat Standards by Bodyweight
Find the Single Leg Squat strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 13 | 32 | 55 |
| 120 lbs | < 1 | < 1 | 14 | 33 | 55 |
| 130 lbs | < 1 | < 1 | 15 | 34 | 55 |
| 140 lbs | < 1 | < 1 | 16 | 34 | 54 |
| 150 lbs | < 1 | < 1 | 16 | 34 | 53 |
| 160 lbs | < 1 | < 1 | 17 | 34 | 53 |
| 170 lbs | < 1 | 4 | 17 | 34 | 52 |
| 180 lbs | < 1 | 5 | 17 | 33 | 51 |
| 190 lbs | < 1 | 5 | 17 | 33 | 50 |
| 200 lbs | < 1 | 6 | 17 | 33 | 49 |
| 210 lbs | < 1 | 6 | 17 | 32 | 48 |
| 220 lbs | < 1 | 6 | 17 | 32 | 48 |
| 230 lbs | < 1 | 6 | 17 | 31 | 47 |
| 240 lbs | < 1 | 6 | 17 | 31 | 46 |
| 250 lbs | < 1 | 7 | 17 | 30 | 45 |
| 260 lbs | < 1 | 7 | 17 | 30 | 44 |
| 270 lbs | < 1 | 7 | 17 | 30 | 43 |
| 280 lbs | < 1 | 7 | 16 | 29 | 43 |
| 290 lbs | < 1 | 7 | 16 | 29 | 42 |
| 300 lbs | < 1 | 7 | 16 | 28 | 41 |
| 310 lbs | < 1 | 7 | 16 | 28 | 40 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 12 | 26 | 43 |
| 100 lbs | < 1 | < 1 | 13 | 27 | 43 |
| 110 lbs | < 1 | < 1 | 13 | 27 | 42 |
| 120 lbs | < 1 | < 1 | 14 | 27 | 41 |
| 130 lbs | < 1 | 4 | 14 | 27 | 40 |
| 140 lbs | < 1 | 5 | 14 | 26 | 40 |
| 150 lbs | < 1 | 5 | 14 | 26 | 39 |
| 160 lbs | < 1 | 5 | 14 | 26 | 38 |
| 170 lbs | < 1 | 6 | 14 | 25 | 37 |
| 180 lbs | < 1 | 6 | 14 | 25 | 36 |
| 190 lbs | < 1 | 6 | 14 | 24 | 35 |
| 200 lbs | < 1 | 6 | 13 | 23 | 34 |
| 210 lbs | < 1 | 6 | 13 | 23 | 33 |
| 220 lbs | < 1 | 6 | 13 | 22 | 32 |
| 230 lbs | < 1 | 5 | 13 | 22 | 31 |
| 240 lbs | < 1 | 5 | 13 | 21 | 31 |
| 250 lbs | < 1 | 5 | 12 | 21 | 30 |
| 260 lbs | < 1 | 5 | 12 | 20 | 29 |
Single Leg Squat Standards by Age
Discover how Single Leg Squat strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 11 | 27 | 45 |
| 20 | < 1 | < 1 | 16 | 34 | 55 |
| 25 | < 1 | < 1 | 17 | 36 | 57 |
| 30 | < 1 | < 1 | 17 | 36 | 57 |
| 35 | < 1 | < 1 | 17 | 36 | 57 |
| 40 | < 1 | < 1 | 17 | 36 | 57 |
| 45 | < 1 | < 1 | 15 | 33 | 53 |
| 50 | < 1 | < 1 | 12 | 29 | 48 |
| 55 | < 1 | < 1 | 10 | 25 | 42 |
| 60 | < 1 | < 1 | 7 | 20 | 36 |
| 65 | < 1 | < 1 | 4 | 16 | 30 |
| 70 | < 1 | < 1 | < 1 | 12 | 24 |
| 75 | < 1 | < 1 | < 1 | 9 | 19 |
| 80 | < 1 | < 1 | < 1 | 5 | 14 |
| 85 | < 1 | < 1 | < 1 | < 1 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 9 | 21 | 34 |
| 20 | < 1 | < 1 | 13 | 27 | 43 |
| 25 | < 1 | < 1 | 14 | 29 | 45 |
| 30 | < 1 | < 1 | 14 | 29 | 45 |
| 35 | < 1 | < 1 | 14 | 29 | 45 |
| 40 | < 1 | < 1 | 14 | 29 | 45 |
| 45 | < 1 | < 1 | 12 | 26 | 41 |
| 50 | < 1 | < 1 | 11 | 23 | 37 |
| 55 | < 1 | < 1 | 8 | 19 | 32 |
| 60 | < 1 | < 1 | 5 | 15 | 27 |
| 65 | < 1 | < 1 | < 1 | 12 | 22 |
| 70 | < 1 | < 1 | < 1 | 8 | 17 |
| 75 | < 1 | < 1 | < 1 | 5 | 13 |
| 80 | < 1 | < 1 | < 1 | < 1 | 9 |
| 85 | < 1 | < 1 | < 1 | < 1 | 6 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Single Leg Squat Overview
Single Leg Squats are an advanced lower body exercise that improves balance, strength, and flexibility by isolating one leg at a time for targeted muscle engagement.
Muscles Worked
Equipment Needed
None
How To Perform the Single Leg Squat
- Stand on one leg with the other leg extended straight out in front of you, toes pointing upward.
- Keep your chest up and back straight, gaze forward.
- Slowly bend the knee of the standing leg, lowering your body down as far as you can while keeping the extended leg off the floor.
- Push through the heel of the standing leg to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Want to perfect your form? Check out our detailed guide on Single Leg Squat for proper technique and tips.
Pro Tips for Single Leg Squat
- Keep your core engaged throughout the movement to maintain balance.
- Avoid letting your knee cave inward; keep it aligned with your toes.
- If you're new to this exercise, start by holding onto a stable surface for support.
Single Leg Squat Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Single Leg 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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