What is a good Single Leg Squat?
For a 180 lb male, an Intermediate Single Leg Squat is about 14 lb (0.08x bodyweight). Advanced starts around 30 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Single Leg Squat for a 180 lb male is about 14 lb (0.08x bodyweight). Use the calculator below to convert your own Single Leg Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 30 lb (0.17x bodyweight).
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How strong is your Single Leg Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Single Leg Squat?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Single Leg Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Single Leg Squat?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 10 | 29 | 52 |
| 120 | < 1 | < 1 | 11 | 30 | 52 |
| 130 | < 1 | < 1 | 12 | 31 | 52 |
| 140 | < 1 | < 1 | 13 | 31 | 51 |
| 150 | < 1 | < 1 | 13 | 31 | 50 |
| 160 | < 1 | < 1 | 14 | 31 | 50 |
| 170 | < 1 | 1 | 14 | 31 | 49 |
| 180 | < 1 | 2 | 14 | 30 | 48 |
| 190 | < 1 | 2 | 14 | 30 | 47 |
| 200 | < 1 | 3 | 14 | 30 | 46 |
| 210 | < 1 | 3 | 14 | 29 | 45 |
| 220 | < 1 | 3 | 14 | 29 | 45 |
| 230 | < 1 | 3 | 14 | 28 | 44 |
| 240 | < 1 | 3 | 14 | 28 | 43 |
| 250 | < 1 | 4 | 14 | 27 | 42 |
| 260 | < 1 | 4 | 14 | 27 | 41 |
| 270 | < 1 | 4 | 14 | 27 | 40 |
| 280 | < 1 | 4 | 13 | 26 | 40 |
| 290 | < 1 | 4 | 13 | 26 | 39 |
| 300 | < 1 | 4 | 13 | 25 | 38 |
| 310 | < 1 | 4 | 13 | 25 | 37 |
| 90 | < 1 | < 1 | 9 | 23 | 40 |
| 100 | < 1 | < 1 | 10 | 24 | 40 |
| 110 | < 1 | < 1 | 10 | 24 | 39 |
| 120 | < 1 | < 1 | 11 | 24 | 38 |
| 130 | < 1 | 1 | 11 | 24 | 37 |
| 140 | < 1 | 2 | 11 | 23 | 37 |
| 150 | < 1 | 2 | 11 | 23 | 36 |
| 160 | < 1 | 2 | 11 | 23 | 35 |
| 170 | < 1 | 3 | 11 | 22 | 34 |
| 180 | < 1 | 3 | 11 | 22 | 33 |
| 190 | < 1 | 3 | 11 | 21 | 32 |
| 200 | < 1 | 3 | 10 | 20 | 31 |
| 210 | < 1 | 3 | 10 | 20 | 30 |
| 220 | < 1 | 3 | 10 | 19 | 29 |
| 230 | < 1 | 2 | 10 | 19 | 28 |
| 240 | < 1 | 2 | 10 | 18 | 28 |
| 250 | < 1 | 2 | 9 | 18 | 27 |
| 260 | < 1 | 2 | 9 | 17 | 26 |
Is Your Single Leg Squat Good?
A quick read on what counts as a good Single Leg Squat at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Single Leg Squat is about 14 lb (0.08x bodyweight). Advanced lifters hit 30 lb (0.17x), and Elite is 48 lb (0.27x).
Women (140 lb): a good (Intermediate) Single Leg Squat is about 11 lb (0.08x bodyweight). Advanced lifters hit 23 lb (0.16x), and Elite is 37 lb (0.26x).
How Much Should You Be Able to Single Leg Squat?
Men: a 180 lb male should lift about 14 lb at an Intermediate level.
Women: a 140 lb female should lift about 11 lb at an Intermediate level.
By bodyweight (men): A 150 lb lifter lifts about 13 lb, and a 220 lb lifter lifts about 14 lb at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male lifts about 14 lb, while by age 50 the Intermediate standard is about 9 lb. See the By Age tab for every age band.
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How Does Age Affect Single Leg Squat Strength?
How Single Leg Squat standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 24 | 42 |
| 20 | < 1 | < 1 | 13 | 31 | 52 |
| 25 | < 1 | < 1 | 14 | 33 | 54 |
| 30 | < 1 | < 1 | 14 | 33 | 54 |
| 35 | < 1 | < 1 | 14 | 33 | 54 |
| 40 | < 1 | < 1 | 14 | 33 | 54 |
| 45 | < 1 | < 1 | 12 | 30 | 50 |
| 50 | < 1 | < 1 | 9 | 26 | 45 |
| 55 | < 1 | < 1 | 7 | 22 | 39 |
| 60 | < 1 | < 1 | 4 | 17 | 33 |
| 65 | < 1 | < 1 | 1 | 13 | 27 |
| 70 | < 1 | < 1 | < 1 | 9 | 21 |
| 75 | < 1 | < 1 | < 1 | 6 | 16 |
| 80 | < 1 | < 1 | < 1 | 2 | 11 |
| 85 | < 1 | < 1 | < 1 | < 1 | 8 |
| 90 | < 1 | < 1 | < 1 | < 1 | 5 |
| 15 | < 1 | < 1 | 6 | 18 | 31 |
| 20 | < 1 | < 1 | 10 | 24 | 40 |
| 25 | < 1 | < 1 | 11 | 26 | 42 |
| 30 | < 1 | < 1 | 11 | 26 | 42 |
| 35 | < 1 | < 1 | 11 | 26 | 42 |
| 40 | < 1 | < 1 | 11 | 26 | 42 |
| 45 | < 1 | < 1 | 9 | 23 | 38 |
| 50 | < 1 | < 1 | 8 | 20 | 34 |
| 55 | < 1 | < 1 | 5 | 16 | 29 |
| 60 | < 1 | < 1 | 2 | 12 | 24 |
| 65 | < 1 | < 1 | < 1 | 9 | 19 |
| 70 | < 1 | < 1 | < 1 | 5 | 14 |
| 75 | < 1 | < 1 | < 1 | 2 | 10 |
| 80 | < 1 | < 1 | < 1 | < 1 | 6 |
| 85 | < 1 | < 1 | < 1 | < 1 | 3 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
What Do Single Leg Squat Strength Standards Mean?
Stronger than 5% of lifters. You are learning to hit proper depth on the Single Leg Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.
Stronger than 20% of lifters. You can execute the Single Leg Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.
Stronger than 50% of lifters. Your 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.
Stronger than 80% of lifters. You have refined your 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.
Stronger than 95% of lifters. Your 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 Single Leg Squat
Tier-specific training recommendations to move your Single Leg Squat to the next level.
- Train the 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.
- Switch from linear to weekly periodization (e.g., light/medium/heavy days).
- Add a 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.
- 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 Single Leg Squat movement pattern.
- 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 Single Leg Squat under meet conditions.
How to Perform 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.
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.
Where Do These Single Leg Squat Standards Come From?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Single Leg Squat Good for Your Weight?
Use this page to compare your Single Leg Squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Single Leg Squat 185 lbs for 5 reps, the calculator will estimate your max.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
