Split Squat

Split Squat shows average weight and strength standards as a reference for legs. Primary muscles: Quadriceps, Gluteus maximus.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 85 kg

Women 47 kg

Split Squat: Average weight [1RM]

Level
Beginner	24 kg	13 kg
Novice	49 kg	27 kg
Intermediate	85 kg	47 kg
Advanced	131 kg	72 kg
Elite	183 kg	101 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	7	22	45	76	114
55	11	27	52	86	126
60	14	32	60	95	137
65	18	38	67	105	148
70	21	43	74	113	159
75	25	49	81	122	169
80	29	54	88	130	179
85	33	59	95	139	188
90	37	64	101	146	197
95	41	69	108	154	206
100	45	74	114	161	215
105	48	79	120	169	223
110	52	84	126	176	231
115	56	89	132	182	239
120	60	94	137	189	246
125	63	98	143	196	254
130	67	103	148	202	261
135	71	107	153	208	268
140	74	112	159	214	275

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	42	72	111	156
20	23	48	83	127	179
25	24	49	85	131	183
30	24	49	85	131	183
35	24	49	85	131	183
40	24	49	85	131	183
45	23	47	81	124	174
50	21	44	76	116	163
55	20	40	70	108	151
60	18	37	64	98	138
65	16	33	58	89	124
70	15	30	52	80	112
75	13	27	46	71	100
80	12	24	41	64	89
85	10	21	37	57	80
90	9	19	33	51	72

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	9	20	37	60	86
45	10	22	40	63	89
50	11	24	42	65	93
55	12	25	44	68	96
60	13	26	46	70	98
65	14	28	47	72	101
70	15	29	49	74	103
75	16	30	51	76	106
80	17	31	52	78	108
85	17	33	54	80	110
90	18	34	55	82	112
95	19	35	56	83	114
100	20	36	58	85	116
105	20	37	59	86	117
110	21	37	60	88	119
115	22	38	61	89	120
120	22	39	62	90	122

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	23	40	61	86
20	13	26	45	70	98
25	13	27	47	72	101
30	13	27	47	72	101
35	13	27	47	72	101
40	13	27	47	72	101
45	12	26	44	68	95
50	12	24	42	64	89
55	11	22	38	59	83
60	10	20	35	54	76
65	9	18	32	49	68
70	8	16	28	44	61
75	7	15	25	39	55
80	6	13	23	35	49
85	6	12	20	31	44
90	5	11	18	28	40

Group	Muscles
Primary muscles	Quadriceps, Gluteus maximus
Secondary muscles	Hamstrings, Adductors
Stabilizers	External obliques
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	7	22	45	76	114
55	11	27	52	86	126
60	14	32	60	95	137
65	18	38	67	105	148
70	21	43	74	113	159
75	25	49	81	122	169
80	29	54	88	130	179
85	33	59	95	139	188
90	37	64	101	146	197
95	41	69	108	154	206
100	45	74	114	161	215
105	48	79	120	169	223
110	52	84	126	176	231
115	56	89	132	182	239
120	60	94	137	189	246
125	63	98	143	196	254
130	67	103	148	202	261
135	71	107	153	208	268
140	74	112	159	214	275

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	42	72	111	156
20	23	48	83	127	179
25	24	49	85	131	183
30	24	49	85	131	183
35	24	49	85	131	183
40	24	49	85	131	183
45	23	47	81	124	174
50	21	44	76	116	163
55	20	40	70	108	151
60	18	37	64	98	138
65	16	33	58	89	124
70	15	30	52	80	112
75	13	27	46	71	100
80	12	24	41	64	89
85	10	21	37	57	80
90	9	19	33	51	72

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	9	20	37	60	86
45	10	22	40	63	89
50	11	24	42	65	93
55	12	25	44	68	96
60	13	26	46	70	98
65	14	28	47	72	101
70	15	29	49	74	103
75	16	30	51	76	106
80	17	31	52	78	108
85	17	33	54	80	110
90	18	34	55	82	112
95	19	35	56	83	114
100	20	36	58	85	116
105	20	37	59	86	117
110	21	37	60	88	119
115	22	38	61	89	120
120	22	39	62	90	122

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	23	40	61	86
20	13	26	45	70	98
25	13	27	47	72	101
30	13	27	47	72	101
35	13	27	47	72	101
40	13	27	47	72	101
45	12	26	44	68	95
50	12	24	42	64	89
55	11	22	38	59	83
60	10	20	35	54	76
65	9	18	32	49	68
70	8	16	28	44	61
75	7	15	25	39	55
80	6	13	23	35	49
85	6	12	20	31	44
90	5	11	18	28	40

Split Squat

Average weight: Intermediate

Split Squat: Average weight [1RM]

Split Squat: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	7	22	45	76	114
55	11	27	52	86	126
60	14	32	60	95	137
65	18	38	67	105	148
70	21	43	74	113	159
75	25	49	81	122	169
80	29	54	88	130	179
85	33	59	95	139	188
90	37	64	101	146	197
95	41	69	108	154	206
100	45	74	114	161	215
105	48	79	120	169	223
110	52	84	126	176	231
115	56	89	132	182	239
120	60	94	137	189	246
125	63	98	143	196	254
130	67	103	148	202	261
135	71	107	153	208	268
140	74	112	159	214	275

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	42	72	111	156
20	23	48	83	127	179
25	24	49	85	131	183
30	24	49	85	131	183
35	24	49	85	131	183
40	24	49	85	131	183
45	23	47	81	124	174
50	21	44	76	116	163
55	20	40	70	108	151
60	18	37	64	98	138
65	16	33	58	89	124
70	15	30	52	80	112
75	13	27	46	71	100
80	12	24	41	64	89
85	10	21	37	57	80
90	9	19	33	51	72

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	9	20	37	60	86
45	10	22	40	63	89
50	11	24	42	65	93
55	12	25	44	68	96
60	13	26	46	70	98
65	14	28	47	72	101
70	15	29	49	74	103
75	16	30	51	76	106
80	17	31	52	78	108
85	17	33	54	80	110
90	18	34	55	82	112
95	19	35	56	83	114
100	20	36	58	85	116
105	20	37	59	86	117
110	21	37	60	88	119
115	22	38	61	89	120
120	22	39	62	90	122

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	23	40	61	86
20	13	26	45	70	98
25	13	27	47	72	101
30	13	27	47	72	101
35	13	27	47	72	101
40	13	27	47	72	101
45	12	26	44	68	95
50	12	24	42	64	89
55	11	22	38	59	83
60	10	20	35	54	76
65	9	18	32	49	68
70	8	16	28	44	61
75	7	15	25	39	55
80	6	13	23	35	49
85	6	12	20	31	44
90	5	11	18	28	40