Dumbbell Split Squat

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus, Hamstring
Secondary Muscles	Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus, Hamstring

Secondary Muscles

Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Dumbbell Split Squat Average Weight [1RM]

Level
Beg.	9 kg (20 lbs)	5 kg (12 lbs)
Nov.	17 kg (38 lbs)	10 kg (22 lbs)
Int.	29 kg (64 lbs)	17 kg (37 lbs)
Adv.	43 kg (96 lbs)	25 kg (55 lbs)
Pro	60 kg (133 lbs)	35 kg (77 lbs)

Level

Beg.

9 kg
(20 lbs)

5 kg
(12 lbs)

Nov.

17 kg
(38 lbs)

10 kg
(22 lbs)

Int.

29 kg
(64 lbs)

17 kg
(37 lbs)

Adv.

43 kg
(96 lbs)

25 kg
(55 lbs)

Pro

60 kg
(133 lbs)

35 kg
(77 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Split Squat Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	4	10	19	31	45
55	5	12	21	34	48
60	6	13	23	36	51
65	7	15	25	38	54
70	8	16	27	41	56
75	9	18	29	43	59
80	10	19	31	45	61
85	11	20	32	47	64
90	12	22	34	49	66
95	13	23	35	51	68
100	14	24	37	53	70
105	15	25	38	54	72
110	16	26	40	56	74
115	17	28	41	58	76
120	18	29	43	59	78
125	19	30	44	61	80
130	20	31	45	62	81
135	20	32	46	64	83
140	21	33	48	65	85

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	15	25	37	51
20	9	17	28	42	59
25	9	17	29	43	60
30	9	17	29	43	60
35	9	17	29	43	60
40	9	17	29	43	60
45	8	16	27	41	57
50	8	15	26	39	54
55	7	14	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	5	11	18	26	37
75	5	9	16	24	33
80	4	8	14	21	29
85	4	8	13	19	26
90	4	7	11	17	24

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	30
45	4	8	14	22	31
50	5	9	15	23	32
55	5	10	16	24	34
60	5	10	17	25	35
65	6	11	17	26	36
70	6	11	18	27	36
75	6	12	19	27	37
80	7	12	19	28	38
85	7	12	20	29	39
90	7	13	20	29	39
95	8	13	21	30	40
100	8	14	21	30	41
105	8	14	22	31	41
110	8	14	22	32	42
115	9	15	23	32	43
120	9	15	23	32	43

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	14	21	30
20	5	10	16	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	22	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	5	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

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.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 35-50 Calories
Medium	🔥 50-70 Calories
Hard	🔥 70-90 Calories
Max	🔥 90-110 Calories

Intensity

Calories Burned

Easy

🔥 35-50 Calories

Medium

🔥 50-70 Calories

Hard

🔥 70-90 Calories

Max

🔥 90-110 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Split Squat Average Weight [1RM]

Dumbbell Split Squat Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	4	10	19	31	45
55	5	12	21	34	48
60	6	13	23	36	51
65	7	15	25	38	54
70	8	16	27	41	56
75	9	18	29	43	59
80	10	19	31	45	61
85	11	20	32	47	64
90	12	22	34	49	66
95	13	23	35	51	68
100	14	24	37	53	70
105	15	25	38	54	72
110	16	26	40	56	74
115	17	28	41	58	76
120	18	29	43	59	78
125	19	30	44	61	80
130	20	31	45	62	81
135	20	32	46	64	83
140	21	33	48	65	85

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	15	25	37	51
20	9	17	28	42	59
25	9	17	29	43	60
30	9	17	29	43	60
35	9	17	29	43	60
40	9	17	29	43	60
45	8	16	27	41	57
50	8	15	26	39	54
55	7	14	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	5	11	18	26	37
75	5	9	16	24	33
80	4	8	14	21	29
85	4	8	13	19	26
90	4	7	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	30
45	4	8	14	22	31
50	5	9	15	23	32
55	5	10	16	24	34
60	5	10	17	25	35
65	6	11	17	26	36
70	6	11	18	27	36
75	6	12	19	27	37
80	7	12	19	28	38
85	7	12	20	29	39
90	7	13	20	29	39
95	8	13	21	30	40
100	8	14	21	30	41
105	8	14	22	31	41
110	8	14	22	32	42
115	9	15	23	32	43
120	9	15	23	32	43

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	14	21	30
20	5	10	16	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	22	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	5	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

BW	Beg.	Nov.	Int.	Adv.	Pro
50	4	10	19	31	45
55	5	12	21	34	48
60	6	13	23	36	51
65	7	15	25	38	54
70	8	16	27	41	56
75	9	18	29	43	59
80	10	19	31	45	61
85	11	20	32	47	64
90	12	22	34	49	66
95	13	23	35	51	68
100	14	24	37	53	70
105	15	25	38	54	72
110	16	26	40	56	74
115	17	28	41	58	76
120	18	29	43	59	78
125	19	30	44	61	80
130	20	31	45	62	81
135	20	32	46	64	83
140	21	33	48	65	85

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	15	25	37	51
20	9	17	28	42	59
25	9	17	29	43	60
30	9	17	29	43	60
35	9	17	29	43	60
40	9	17	29	43	60
45	8	16	27	41	57
50	8	15	26	39	54
55	7	14	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	5	11	18	26	37
75	5	9	16	24	33
80	4	8	14	21	29
85	4	8	13	19	26
90	4	7	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	30
45	4	8	14	22	31
50	5	9	15	23	32
55	5	10	16	24	34
60	5	10	17	25	35
65	6	11	17	26	36
70	6	11	18	27	36
75	6	12	19	27	37
80	7	12	19	28	38
85	7	12	20	29	39
90	7	13	20	29	39
95	8	13	21	30	40
100	8	14	21	30	41
105	8	14	22	31	41
110	8	14	22	32	42
115	9	15	23	32	43
120	9	15	23	32	43

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	14	21	30
20	5	10	16	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	22	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	5	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

BW	Beg.	Nov.	Int.	Adv.	Pro
50	4	10	19	31	45
55	5	12	21	34	48
60	6	13	23	36	51
65	7	15	25	38	54
70	8	16	27	41	56
75	9	18	29	43	59
80	10	19	31	45	61
85	11	20	32	47	64
90	12	22	34	49	66
95	13	23	35	51	68
100	14	24	37	53	70
105	15	25	38	54	72
110	16	26	40	56	74
115	17	28	41	58	76
120	18	29	43	59	78
125	19	30	44	61	80
130	20	31	45	62	81
135	20	32	46	64	83
140	21	33	48	65	85

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	15	25	37	51
20	9	17	28	42	59
25	9	17	29	43	60
30	9	17	29	43	60
35	9	17	29	43	60
40	9	17	29	43	60
45	8	16	27	41	57
50	8	15	26	39	54
55	7	14	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	5	11	18	26	37
75	5	9	16	24	33
80	4	8	14	21	29
85	4	8	13	19	26
90	4	7	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Pro
40	4	8	14	21	30
45	4	8	14	22	31
50	5	9	15	23	32
55	5	10	16	24	34
60	5	10	17	25	35
65	6	11	17	26	36
70	6	11	18	27	36
75	6	12	19	27	37
80	7	12	19	28	38
85	7	12	20	29	39
90	7	13	20	29	39
95	8	13	21	30	40
100	8	14	21	30	41
105	8	14	22	31	41
110	8	14	22	32	42
115	9	15	23	32	43
120	9	15	23	32	43

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	14	21	30
20	5	10	16	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	22	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	5	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14