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Split Squat strength standards

What is a good Split Squat?

For a 180 lb male, an Intermediate Split Squat is about 199 lb (1.11x bodyweight). Advanced starts around 293 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 199 lb Intermediate at 180 lb
Next tier 293 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 Split Squat

A solid (Intermediate) Split Squat for a 180 lb male is about 199 lb (1.11x bodyweight). Use the calculator below to convert your own Split Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 293 lb (1.63x bodyweight).

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

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Split Squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 199 lbs (1.11x bodyweight) on the 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 Split Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

199 lb Typical 1RM (Intermediate)
1.11x 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 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 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

Is Your Split Squat Good?

A quick read on what counts as a good Split Squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Split Squat is about 199 lb (1.11x bodyweight). Advanced lifters hit 293 lb (1.63x), and Elite is 401 lb (2.23x).

Women (140 lb): a good (Intermediate) Split Squat is about 103 lb (0.74x bodyweight). Advanced lifters hit 158 lb (1.13x), and Elite is 221 lb (1.58x).

How Much Should You Be Able to Split Squat?

Men: a 180 lb male should lift about 199 lb at an Intermediate level (a beginner target is around 67 lb).

Women: a 140 lb female should lift about 103 lb at an Intermediate level (a beginner target is around 30 lb).

By bodyweight (men): A 150 lb lifter lifts about 157 lb, and a 220 lb lifter lifts about 250 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 187 lb, while by age 50 the Intermediate standard is about 167 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 Split Squat Strength?

How 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 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 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 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?

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 28, 2026

Is Your Split Squat Good for Your Weight?

Use this page to compare your 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 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" 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 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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Related Calculators

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.