Split Squat Strength Standards for Men and Women

Discover how your Split Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Split Squat Strength Level

Calculate Your Split Squat Strength

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Split Squat Weight Standards

Compare your Split Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner58 lbs
Novice113 lbs
Intermediate192 lbs
Advanced293 lbs
Elite409 lbs

Split Squat Bodyweight Ratio Standards

See how your Split Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.00
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.50

Split Squat Standards by Bodyweight

Find the Split Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs21 lbs52 lbs103 lbs172 lbs255 lbs
120 lbs27 lbs63 lbs118 lbs192 lbs279 lbs
130 lbs34 lbs74 lbs133 lbs211 lbs302 lbs
140 lbs42 lbs85 lbs148 lbs230 lbs324 lbs
150 lbs49 lbs96 lbs162 lbs248 lbs346 lbs
160 lbs57 lbs106 lbs177 lbs265 lbs367 lbs
170 lbs64 lbs117 lbs190 lbs282 lbs386 lbs
180 lbs72 lbs128 lbs204 lbs298 lbs406 lbs
190 lbs80 lbs138 lbs217 lbs314 lbs424 lbs
200 lbs88 lbs148 lbs230 lbs330 lbs443 lbs
210 lbs95 lbs159 lbs243 lbs345 lbs460 lbs
220 lbs103 lbs169 lbs255 lbs360 lbs477 lbs
230 lbs111 lbs178 lbs267 lbs374 lbs494 lbs
240 lbs118 lbs188 lbs279 lbs389 lbs510 lbs
250 lbs126 lbs198 lbs291 lbs402 lbs526 lbs
260 lbs133 lbs207 lbs302 lbs416 lbs541 lbs
270 lbs141 lbs216 lbs313 lbs429 lbs556 lbs
280 lbs148 lbs225 lbs324 lbs442 lbs571 lbs
290 lbs155 lbs234 lbs335 lbs454 lbs585 lbs
300 lbs162 lbs243 lbs346 lbs467 lbs599 lbs
310 lbs170 lbs252 lbs356 lbs479 lbs613 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs25 lbs50 lbs88 lbs138 lbs196 lbs
100 lbs27 lbs53 lbs93 lbs144 lbs203 lbs
110 lbs29 lbs57 lbs97 lbs149 lbs209 lbs
120 lbs31 lbs60 lbs101 lbs154 lbs215 lbs
130 lbs33 lbs63 lbs105 lbs159 lbs221 lbs
140 lbs35 lbs65 lbs108 lbs163 lbs226 lbs
150 lbs37 lbs68 lbs112 lbs167 lbs231 lbs
160 lbs39 lbs70 lbs115 lbs171 lbs236 lbs
170 lbs40 lbs73 lbs118 lbs175 lbs240 lbs
180 lbs42 lbs75 lbs121 lbs179 lbs244 lbs
190 lbs44 lbs77 lbs124 lbs182 lbs248 lbs
200 lbs45 lbs79 lbs127 lbs185 lbs252 lbs
210 lbs47 lbs81 lbs129 lbs189 lbs256 lbs
220 lbs48 lbs83 lbs132 lbs192 lbs260 lbs
230 lbs49 lbs85 lbs134 lbs195 lbs263 lbs
240 lbs51 lbs87 lbs136 lbs197 lbs266 lbs
250 lbs52 lbs89 lbs139 lbs200 lbs269 lbs
260 lbs53 lbs91 lbs141 lbs203 lbs272 lbs

Split Squat Standards by Age

Discover how Split Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1550 lbs97 lbs164 lbs250 lbs349 lbs
2057 lbs110 lbs188 lbs286 lbs399 lbs
2558 lbs113 lbs192 lbs293 lbs409 lbs
3058 lbs113 lbs192 lbs293 lbs409 lbs
3558 lbs113 lbs192 lbs293 lbs409 lbs
4058 lbs113 lbs192 lbs293 lbs409 lbs
4555 lbs108 lbs183 lbs278 lbs388 lbs
5052 lbs101 lbs172 lbs261 lbs365 lbs
5549 lbs94 lbs159 lbs242 lbs338 lbs
6045 lbs86 lbs146 lbs221 lbs309 lbs
6541 lbs79 lbs132 lbs201 lbs279 lbs
7037 lbs71 lbs119 lbs180 lbs251 lbs
7534 lbs64 lbs107 lbs162 lbs225 lbs
8031 lbs58 lbs96 lbs145 lbs202 lbs
8528 lbs52 lbs87 lbs131 lbs181 lbs
9026 lbs48 lbs79 lbs118 lbs164 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1530 lbs56 lbs92 lbs139 lbs194 lbs
2033 lbs63 lbs105 lbs159 lbs221 lbs
2534 lbs64 lbs108 lbs163 lbs227 lbs
3034 lbs64 lbs108 lbs163 lbs227 lbs
3534 lbs64 lbs108 lbs163 lbs227 lbs
4034 lbs64 lbs108 lbs163 lbs227 lbs
4533 lbs61 lbs102 lbs155 lbs215 lbs
5031 lbs58 lbs96 lbs146 lbs202 lbs
5529 lbs54 lbs90 lbs135 lbs187 lbs
6027 lbs50 lbs82 lbs124 lbs172 lbs
6525 lbs45 lbs75 lbs112 lbs155 lbs
7023 lbs41 lbs68 lbs101 lbs140 lbs
7521 lbs37 lbs61 lbs91 lbs126 lbs
8019 lbs34 lbs55 lbs82 lbs113 lbs
8518 lbs31 lbs50 lbs74 lbs102 lbs
9016 lbs28 lbs45 lbs67 lbs92 lbs

Split Squat Overview

The Split Squat is a lower-body exercise that targets the quadriceps, hamstrings, and glutes by performing a unilateral squat with one foot forward and one foot back.

Muscles Worked

Equipment Needed

None

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Split Squat for proper technique and tips.

Pro 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Split Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now