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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.

Good target 123 lb Intermediate at 180 lb
Next tier 157 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer smith single leg split squat

A solid (Intermediate) smith single leg split squat for a 180 lb male is about 123 lb (0.68x bodyweight). Use the calculator below to convert your own smith single leg split squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 157 lb (0.87x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

smith single leg split squat demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your smith single leg split squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 123 lbs (0.68x bodyweight) on the smith single leg split squat ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

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.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

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.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted smith single leg split squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

123 lb Typical 1RM (Intermediate)
0.68x x Bodyweight

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.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You smith single leg split 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 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

Is Your smith single leg split squat Good?

A quick read on what counts as a good smith single leg split squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) smith single leg split squat is about 123 lb (0.68x bodyweight). Advanced lifters hit 157 lb (0.87x), and Elite is 193 lb (1.07x).

Women (140 lb): a good (Intermediate) smith single leg split squat is about 67 lb (0.48x bodyweight). Advanced lifters hit 93 lb (0.66x), and Elite is 122 lb (0.87x).

How Much Should You Be Able to smith single leg split squat?

Men: a 180 lb male should lift about 123 lb at an Intermediate level (a beginner target is around 68 lb).

Women: a 140 lb female should lift about 67 lb at an Intermediate level (a beginner target is around 29 lb).

By bodyweight (men): A 150 lb lifter lifts about 102 lb, and a 220 lb lifter lifts about 148 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 121 lb, while by age 50 the Intermediate standard is about 107 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 smith single leg split squat Strength?

How smith single leg split 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 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 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

["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?

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 smith single leg split squat Good for Your Weight?

Use this page to compare your smith single leg split squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. 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 smith single leg split 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

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.