Barbell Split Squat
How strong is your Barbell Split Squat? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.4× | — |
| Novice | 0.7× | — |
| Intermediate | 1× | — |
| Advanced | 1.4× | — |
| Elite | 1.8× | — |
Muscles worked
Open the strength calculator →Barbell Split Squat FAQ
What is a good Barbell Split Squat?
Strength is measured as a multiple of your bodyweight: a beginner Barbell Split Squat is around 0.4× bodyweight for men, an intermediate lifter reaches about 1× bodyweight for men, an elite Barbell Split Squat is roughly 1.8× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Barbell Split Squat one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Barbell Split Squat falls into.
What equipment do I need for the Barbell Split Squat?
The Barbell Split Squat is a barbell exercise. You can log it and track your progress against strength standards in the free calculator.