Standards for Split Squats

Jun 22, 2022

I answered a question the other day on Twitter from Joe Aratari

Question- We talked about standards earlier this week and I was wondering if any coaches had single leg squat standards for split squats or RFESS that they use?

This was my answer:

I like bodyweight ( split between 2 db's) x5 for women and times 10 for men. I also think you should be able to split squat more than you can bench.

I then posted one of our female middle school athletes who has done 90 lbs for 5 reps at a bodyweight of 120 lbs.

This clip was 65 x5 but, she has since done 90. Hardest part is holding the weight. We have taken to handing them the load.

This is also 65x5. I haven't uploaded the 90 clips.