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Smith Single Leg Split Squat strength standards

What is a good Smith Single Leg Split Squat?

For a 180 lb male, an Intermediate Smith Single Leg Split Squat is about 123 lb (0.68x bodyweight). Advanced starts around 157 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Single Leg Split Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.42. 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 31 48 70 96 125
120 37 55 79 106 136
130 42 62 87 115 147
140 47 68 94 124 157
150 53 74 102 133 166
160 58 81 109 141 176
170 63 87 116 149 184
180 68 93 123 157 193
190 73 99 129 164 201
200 78 104 136 171 210
210 83 110 142 179 217
220 88 115 148 186 225
230 92 121 154 192 232
240 97 126 160 199 239
250 101 131 166 205 246
260 105 136 171 211 253
270 110 141 177 217 260
280 114 145 182 223 266
290 118 150 187 229 273
300 122 155 193 235 279
310 126 159 197 240 285

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

Smith Single Leg Split Squat Standards by Age

How the Smith Single Leg Split 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 50 74 102 136 173
20 58 84 117 156 198
25 59 87 121 160 203
30 59 87 121 160 203
35 59 87 121 160 203
40 59 87 121 160 203
45 56 82 114 152 192
50 53 77 107 142 181
55 49 71 99 132 167
60 45 65 91 120 152
65 40 59 82 109 138
70 36 53 74 97 123
75 32 47 66 87 110
80 29 42 59 78 99
85 26 38 53 70 89
90 24 34 47 63 80

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

Check Your Smith Single Leg Split 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 123 lbs (0.68x bodyweight) on the Smith Single Leg Split 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 Smith Single Leg Split Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Smith Single Leg Split Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Smith Single Leg Split Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Smith Single Leg Split 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 Smith Single Leg Split 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 Smith Single Leg Split 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 Smith Single Leg Split Squat

Tier-specific training recommendations to move your Smith Single Leg Split Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Smith Single Leg Split 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 Smith Single Leg Split 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 Smith Single Leg Split 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 Smith Single Leg Split Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Smith Single Leg Split Squat

Smith Single Leg Split Squat demonstration
Primary Muscles quads
Equipment smith-machine
Difficulty Intermediate
Type Compound
["Stand in front of the smith machine with your feet shoulder-width apart.","Place one foot behind you on a bench or step, with your toes pointing forward.","Hold onto the smith machine bar for stability.","Bend your front knee and lower your body down into a lunge position, keeping your back straight.","Pause for a moment at the bottom, then push through your front heel to return to the starting position.","Repeat for the desired number of repetitions, then switch legs."]

Read the complete Smith Single Leg Split Squat guide on FitnessVolt →

Where Do These Smith Single Leg Split Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Single Leg Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.42 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Single Leg Split 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" Smith Single Leg Split 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 Smith Single Leg Split 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 Smith Single Leg Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.42 (confidence: low). 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.