Skip to content

Split Squat Strength Standards

Quick Answer Split Squat

A 180 lb male with an Intermediate-level Split Squat of 199 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 293 lbs (1.63x bodyweight).

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

Competition-Verified

How strong is your Split Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Calves, Core, Quadriceps, Glutes, Hamstrings
Equipment None
Data Points 71 rows

How Strong Is Your Split Squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You 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 16 47 98 167 250
120 22 58 113 187 274
130 29 69 128 206 297
140 37 80 143 225 319
150 44 91 157 243 341
160 52 101 172 260 362
170 59 112 185 277 381
180 67 123 199 293 401
190 75 133 212 309 419
200 83 143 225 325 438
210 90 154 238 340 455
220 98 164 250 355 472
230 106 173 262 369 489
240 113 183 274 384 505
250 121 193 286 397 521
260 128 202 297 411 536
270 136 211 308 424 551
280 143 220 319 437 566
290 150 229 330 449 580
300 157 238 341 462 594
310 165 247 351 474 608

How Does Age Affect Split Squat Strength?

How Split Squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 45 92 159 245 344
20 52 105 183 281 394
25 53 108 187 288 404
30 53 108 187 288 404
35 53 108 187 288 404
40 53 108 187 288 404
45 50 103 178 273 383
50 47 96 167 256 360
55 44 89 154 237 333
60 40 81 141 216 304
65 36 74 127 196 274
70 32 66 114 175 246
75 29 59 102 157 220
80 26 53 91 140 197
85 23 47 82 126 176
90 21 43 74 113 159

What Do Split Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the 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 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 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 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 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 Split Squat

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

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

How to Perform Split Squat

  1. Start in a standing position with your feet hip-width apart.
  2. Take a step forward with your right foot and a step back with your left foot, setting up in a staggered stance.
  3. Keep your torso upright and your core engaged.
  4. Lower your body until your right thigh is parallel to the floor and your left knee is close to the ground.
  5. Press through your right heel to return to the starting position.
  6. Repeat for the desired number of reps, then switch legs.

Tips for Split Squat

  • Keep your front knee aligned with your toes to avoid injuries.
  • Maintain an upright torso throughout the movement.
  • Engage your core for stability.
  • Avoid letting your back knee touch the ground.
  • Modify the depth of the squat based on your flexibility and strength level.

Where Do These Split Squat Standards Come From?

These 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 Split Squat Good for Your Weight?

Strength standards help you objectively measure your 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 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" 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 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