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.
Single Leg Squat Standards by Bodyweight
Estimates from the FitnessVolt standards model. 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 | < 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 |
The Single Leg Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Single Leg Squat Standards by Age
How the 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 | < 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 |
The Single Leg Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Single Leg Squat Level
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.
What the Single Leg Squat Strength Levels Mean
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.
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.
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.
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.
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
- 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?
The levels on this page are estimates from the FitnessVolt strength standards model. The Single Leg Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the 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.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
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