Bulgarian Split Squat

Bulgarian 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 135 lb

Women 76 lb

Bulgarian Split Squat: Average weight [1RM]

Level
Beginner	32 lb	20 lb
Novice	73 lb	43 lb
Intermediate	135 lb	76 lb
Advanced	216 lb	117 lb
Elite	310 lb	166 lb

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
110	9	32	73	131	201
120	13	40	84	146	219
130	17	47	95	160	237
140	22	55	106	173	253
150	27	63	116	187	269
160	32	70	126	199	285
170	37	77	136	212	299
180	42	85	146	224	314
190	47	92	156	236	327
200	52	99	165	247	341
210	57	106	174	258	354
220	62	113	183	269	366
230	68	120	192	279	379
240	73	127	200	290	391
250	78	134	208	300	402
260	83	140	217	309	414
270	88	147	225	319	425
280	93	153	232	328	435
290	97	159	240	338	446
300	102	165	248	347	456
310	107	172	255	355	466

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	27	63	115	184	264
20	31	72	132	210	302
25	32	73	135	216	310
30	32	73	135	216	310
35	32	73	135	216	310
40	32	73	135	216	310
45	30	70	128	205	294
50	28	65	120	192	276
55	26	61	111	178	255
60	24	55	102	162	233
65	22	50	92	147	211
70	19	45	82	132	189
75	17	40	74	118	169
80	16	36	66	105	151
85	14	32	59	94	135
90	13	29	53	85	122

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	13	31	59	96	140
100	15	34	63	101	146
110	17	37	67	106	152
120	18	40	71	110	157
130	20	42	74	115	162
140	22	45	77	119	166
150	23	47	80	122	171
160	25	49	83	126	175
170	26	51	86	129	179
180	28	53	88	132	183
190	29	55	91	135	186
200	31	57	93	138	190
210	32	59	96	141	193
220	33	61	98	144	196
230	35	62	100	147	199
240	36	64	102	149	202
250	37	66	104	152	205
260	38	67	106	154	208

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	37	64	100	141
20	20	42	74	114	161
25	20	43	76	117	166
30	20	43	76	117	166
35	20	43	76	117	166
40	20	43	76	117	166
45	19	41	72	111	157
50	18	38	67	104	147
55	17	35	62	97	136
60	15	32	57	88	124
65	14	29	51	80	112
70	12	26	46	71	101
75	11	23	41	64	90
80	10	21	37	57	81
85	9	19	33	51	72
90	8	17	30	46	65

Group	Muscles
Primary muscles	Quadriceps, Gluteus maximus
Secondary muscles	Hamstrings, Adductors, Calves
Stabilizers	Rectus abdominis, External obliques, Erector spinae
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
110	9	32	73	131	201
120	13	40	84	146	219
130	17	47	95	160	237
140	22	55	106	173	253
150	27	63	116	187	269
160	32	70	126	199	285
170	37	77	136	212	299
180	42	85	146	224	314
190	47	92	156	236	327
200	52	99	165	247	341
210	57	106	174	258	354
220	62	113	183	269	366
230	68	120	192	279	379
240	73	127	200	290	391
250	78	134	208	300	402
260	83	140	217	309	414
270	88	147	225	319	425
280	93	153	232	328	435
290	97	159	240	338	446
300	102	165	248	347	456
310	107	172	255	355	466

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	27	63	115	184	264
20	31	72	132	210	302
25	32	73	135	216	310
30	32	73	135	216	310
35	32	73	135	216	310
40	32	73	135	216	310
45	30	70	128	205	294
50	28	65	120	192	276
55	26	61	111	178	255
60	24	55	102	162	233
65	22	50	92	147	211
70	19	45	82	132	189
75	17	40	74	118	169
80	16	36	66	105	151
85	14	32	59	94	135
90	13	29	53	85	122

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	13	31	59	96	140
100	15	34	63	101	146
110	17	37	67	106	152
120	18	40	71	110	157
130	20	42	74	115	162
140	22	45	77	119	166
150	23	47	80	122	171
160	25	49	83	126	175
170	26	51	86	129	179
180	28	53	88	132	183
190	29	55	91	135	186
200	31	57	93	138	190
210	32	59	96	141	193
220	33	61	98	144	196
230	35	62	100	147	199
240	36	64	102	149	202
250	37	66	104	152	205
260	38	67	106	154	208

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	37	64	100	141
20	20	42	74	114	161
25	20	43	76	117	166
30	20	43	76	117	166
35	20	43	76	117	166
40	20	43	76	117	166
45	19	41	72	111	157
50	18	38	67	104	147
55	17	35	62	97	136
60	15	32	57	88	124
65	14	29	51	80	112
70	12	26	46	71	101
75	11	23	41	64	90
80	10	21	37	57	81
85	9	19	33	51	72
90	8	17	30	46	65

Bulgarian Split Squat

Average weight: Intermediate

Bulgarian Split Squat: Average weight [1RM]

Bulgarian Split Squat: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [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
110	9	32	73	131	201
120	13	40	84	146	219
130	17	47	95	160	237
140	22	55	106	173	253
150	27	63	116	187	269
160	32	70	126	199	285
170	37	77	136	212	299
180	42	85	146	224	314
190	47	92	156	236	327
200	52	99	165	247	341
210	57	106	174	258	354
220	62	113	183	269	366
230	68	120	192	279	379
240	73	127	200	290	391
250	78	134	208	300	402
260	83	140	217	309	414
270	88	147	225	319	425
280	93	153	232	328	435
290	97	159	240	338	446
300	102	165	248	347	456
310	107	172	255	355	466

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	27	63	115	184	264
20	31	72	132	210	302
25	32	73	135	216	310
30	32	73	135	216	310
35	32	73	135	216	310
40	32	73	135	216	310
45	30	70	128	205	294
50	28	65	120	192	276
55	26	61	111	178	255
60	24	55	102	162	233
65	22	50	92	147	211
70	19	45	82	132	189
75	17	40	74	118	169
80	16	36	66	105	151
85	14	32	59	94	135
90	13	29	53	85	122

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	13	31	59	96	140
100	15	34	63	101	146
110	17	37	67	106	152
120	18	40	71	110	157
130	20	42	74	115	162
140	22	45	77	119	166
150	23	47	80	122	171
160	25	49	83	126	175
170	26	51	86	129	179
180	28	53	88	132	183
190	29	55	91	135	186
200	31	57	93	138	190
210	32	59	96	141	193
220	33	61	98	144	196
230	35	62	100	147	199
240	36	64	102	149	202
250	37	66	104	152	205
260	38	67	106	154	208

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	37	64	100	141
20	20	42	74	114	161
25	20	43	76	117	166
30	20	43	76	117	166
35	20	43	76	117	166
40	20	43	76	117	166
45	19	41	72	111	157
50	18	38	67	104	147
55	17	35	62	97	136
60	15	32	57	88	124
65	14	29	51	80	112
70	12	26	46	71	101
75	11	23	41	64	90
80	10	21	37	57	81
85	9	19	33	51	72
90	8	17	30	46	65