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smith single leg split squat Strength Standards

Quick Answer smith single leg split squat

A 180 lb male with an Intermediate-level smith single leg split squat of 123 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 157 lbs (0.87x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

smith single leg split squat demonstration
Competition-Derived

How strong is your smith single leg split squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles quads
Equipment smith-machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from squat standards using a 0.42x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your smith single leg split squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You smith single leg split squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

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

How Does Age Affect smith single leg split squat Strength?

How smith single leg split squat standards change across different age groups. Values represent a 1RM in lbs.

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

What Do smith single leg split squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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 your E1RM progress →
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

["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?

These smith single leg split squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your smith single leg split squat Good for Your Weight?

Strength standards help you objectively measure your smith single leg split squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can smith single leg split squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" smith single leg split squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the smith single leg split squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE