Bulgarian Split Squat

Activated Muscles

Muscle Group	Muscles
Primary muscles	Quadriceps, Gluteus Maximus (Buttocks)
Secondary muscles	Hamstrings, Adductor Magnus, Calves (Gastrocnemius, Soleus)
Stabilizer muscles	Core (Abdominals, Obliques), Lower Back (Erector Spinae)
Grip muscles	None

Muscle Group

Muscles

Primary muscles

Quadriceps, Gluteus Maximus (Buttocks)

Secondary muscles

Hamstrings, Adductor Magnus, Calves (Gastrocnemius, Soleus)

Stabilizer muscles

Core (Abdominals, Obliques), Lower Back (Erector Spinae)

Grip muscles

None

Bulgarian Split Squat Average

Level
	15 kg (32 lbs)	9 kg (20 lbs)
	33 kg (73 lbs)	19 kg (43 lbs)
	61 kg (135 lbs)	34 kg (76 lbs)
	98 kg (216 lbs)	53 kg (117 lbs)
	141 kg (310 lbs)	75 kg (166 lbs)

Level

15 kg
(32 lbs)

9 kg
(20 lbs)

33 kg
(73 lbs)

19 kg
(43 lbs)

61 kg
(135 lbs)

34 kg
(76 lbs)

98 kg
(216 lbs)

53 kg
(117 lbs)

141 kg
(310 lbs)

75 kg
(166 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Bulgarian Split Squat Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	6	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 40-55 calories
Moderate	🔥 55-75 calories
Vigorous	🔥 75-95 calories
High-Intensity	🔥 95-115 calories

Intensity

Calories Burned

Light

🔥 40-55 calories

Moderate

🔥 55-75 calories

Vigorous

🔥 75-95 calories

High-Intensity

🔥 95-115 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Bulgarian Split Squat

Activated Muscles

Bulgarian Split Squat Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Bulgarian Split Squat Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

Age
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

BW
40	6	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

Age
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30

BW
50	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

Age
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

BW
40	6	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

Age
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30

BW
50	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

Age
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

BW
40	6	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

Age
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30