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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.

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Split Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Split Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Split Squat Standards by Age

How the Split Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Split Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Split Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 199 lbs (1.11x bodyweight) on the Split Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Split Squat Strength Levels Mean

Beginner

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

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

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

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

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

Primary Muscles Calves, Core, Quadriceps, Glutes, Hamstrings
Equipment None
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Split Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Split Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Split Squat table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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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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.