Repetition Maximum Testing: Split Squat Test

A field sport athlete may need to monitor lower-limb strength on each side. A gym client may want a practical way to track split squat progress. A lower-limb strength programme may use the split squat to assess unilateral loading capacity without requiring a full single-leg squat.

The Split Squat Repetition Maximum Test provides a controlled way to assess unilateral lower-limb strength using a consistent stance, ROM and loading setup. Rather than requiring a true 1RM attempt, the test can be performed using a submaximal repetition maximum, such as a 3RM, 5RM, 8RM or 10RM. The load and reps are then entered into Measurz to calculate the estimated 1RM.

The result is useful for strength tracking, but it should not be interpreted as a complete measure of lower-limb function, balance, running performance, jumping ability, injury risk or return-to-sport readiness.

What Is the Split Squat Repetition Maximum Test?

The Split Squat Repetition Maximum Test measures the heaviest load a client can move for a defined number of repetitions using a split squat pattern.

Depending on the protocol, this may be a 3RM, 5RM, 8RM, 10RM or another repetition maximum. The repetition target should be clearly recorded.

The test may be performed using:

Dumbbell split squat
Barbell split squat
Smith machine split squat
Safety bar split squat
Front-foot elevated split squat
Rear-foot elevated split squat if intentionally selected
Other standardised split squat setup

In Measurz, the professional records the load, completed repetitions and side tested. Measurz then calculates the estimated 1RM from that result. This estimated 1RM can be used to monitor progress over time, compare sides and guide loading decisions.

If the client performs a true single-repetition maximum, the result should be labelled as a directly measured 1RM. If the result is calculated from a submaximal load and repetitions, it should be labelled as an estimated 1RM.

Why It Is Used

This test is used to assess unilateral lower-limb strength, compare sides and track strength changes over time.

It may be useful for athletes, gym clients, runners, field sport clients and lower-limb strength programmes where split squat strength is a meaningful monitoring variable.

It is especially useful when the professional wants a strength estimate without requiring a true maximal 1RM attempt. A submaximal RM test can be more practical for many clients while still giving a useful estimated 1RM through Measurz.

What It Measures

The test measures split squat performance under the selected setup.

It may reflect:

Unilateral lower-limb strength
Quadriceps, glute and hip contribution
Side-to-side strength difference
Load tolerance
Control through the selected ROM
Trunk and pelvis control under load
Pain or symptom response
Estimated 1RM progress across training blocks

It does not measure complete lower-limb function, isolated quadriceps strength, isolated glute strength, running performance, jumping ability, balance capacity, injury risk or sport readiness on its own.

Who It Is Useful For

This test may be useful for field sport athletes, gym clients, runners, jumping athletes, lower-limb strength clients and people completing unilateral lower-limb training.

It may not be appropriate when the client cannot maintain a repeatable split stance, cannot control knee and pelvis position safely, has unacceptable pain during loaded split squats, cannot use a consistent ROM, or is not ready for maximal or near-maximal repetition testing.

Equipment Required

Dumbbells, kettlebells, barbell, Smith machine, safety bar or other standardised loading setup
Open floor space
Optional box, pad, target or ROM marker
Measurz for recording load, reps, side and estimated 1RM
Optional metronome
Optional video

Step-by-Step Protocol

1. Choose the split squat setup

Decide whether the test will use dumbbells, kettlebells, a barbell, Smith machine, safety bar or another clearly defined loading setup.

2. Record the setup

Record equipment type, side tested, front-foot position, rear-foot position, stance length, stance width, footwear, ROM target, tempo and load position.

3. Choose the repetition target

Select the repetition maximum target, such as 3RM, 5RM, 8RM or 10RM. Use the same target for retesting where possible.

4. Define valid ROM

Set a clear start and finish range. A valid repetition should include a consistent lowering depth, controlled upward phase, stable foot position, no major knee collapse, no loss of balance and no shortened ROM.

5. Warm up

Complete light warm-up sets on each side. Increase load gradually before testing.

6. Test one side at a time

Choose the testing order and keep it consistent. Allow adequate rest between attempts and sides.

7. Perform the test

Ask the client to complete the selected repetition maximum with controlled movement and the defined ROM.

8. Stop the attempt

Stop when the client reaches the target reps, cannot complete another valid rep, loses balance, loses ROM, uses unacceptable compensation, reports limiting symptoms or cannot maintain control.

9. Record the maximum successful set

The score is the heaviest load completed for the target repetition range with acceptable technique, ROM and balance.

10. Enter load and reps into Measurz

Record the completed load, repetitions and side tested in Measurz. Measurz calculates the estimated 1RM from the entered result.

Scoring and Interpretation

Record the load, reps, side tested and exact split squat setup. Measurz uses the completed load and reps to calculate the estimated 1RM.

The estimated 1RM should be interpreted as an estimate, not the same as a directly tested 1RM. If a true 1RM was performed, label it as directly measured. If the result comes from a submaximal load and repetitions, label it as estimated.

Interpretation should include:

Absolute load
Completed repetitions
Estimated 1RM
Side-to-side comparison
ROM
Stance length and foot position
Load position
Tempo
RPE
Pain or symptoms
Balance errors
Compensations
Previous baseline

A lower estimated 1RM on one side may suggest reduced split squat performance under the tested setup, but it does not identify the cause. Pain, fatigue, balance, hip or ankle mobility, knee comfort, trunk control, confidence, recent training and technique may all influence the result.

Normative Data, Benchmarks or Reference Values

No universal normative value should be applied across split squat setups and populations. Results vary by loading method, stance length, stance width, ROM, front-foot or rear-foot elevation, tempo, training history and whether the 1RM is directly measured or estimated.

Use baseline comparison, side-to-side comparison and progress across sessions as the primary benchmarks.

A noticeable side-to-side difference should be interpreted alongside symptoms, movement quality, training history, sport demands and related lower-limb strength findings. It should not be used as a strict pass/fail rule.

Because balance and control can limit performance before pure maximal strength is reached, estimated 1RM values should be interpreted as split squat performance estimates rather than complete lower-limb strength measures.

Common Errors and Testing Limitations

Common errors include changing stance length, changing foot position, using inconsistent depth, losing balance, allowing knee collapse, shifting weight away from the tested side, using momentum, changing tempo, testing while fatigued, not recording symptoms and comparing different split squat variations directly.

A common recording error is failing to distinguish between a directly measured 1RM and an estimated 1RM. When load and reps are entered into Measurz, the result should be described as an estimated 1RM unless a true 1RM was directly tested.

The main limitation is that the test measures loaded split squat performance only. It does not fully assess balance, sprinting, jumping, change-of-direction ability, lower-limb injury risk or sport readiness.

Practical Applications

Use this test to monitor unilateral lower-limb strength, compare sides, guide training loads and track response to lower-limb strengthening programmes.

The estimated 1RM can help track progress across training blocks, adjust loading and compare left-right differences when the same setup is repeated.

It is most useful when interpreted alongside squat, leg press, leg extension, leg curl, hop testing, sprint exposure, lower-limb symptoms and movement quality.

How to Record This in Measurz

Record protocol type, equipment used, load position, side tested, stance length, stance width, front-foot position, rear-foot position, footwear, ROM target, tempo, load, reps, RM target, estimated 1RM, RPE, pain score, symptom location, balance errors, compensation notes, reason for stopping and retest date.

Useful notes include shortened ROM, knee collapse, trunk lean, weight shift, heel lift, foot movement, balance loss, pain-limited stop, tempo failure, fatigue-limited attempt, side-to-side difference or setup change.

The key Measurz workflow is:

Enter the completed load
Enter the completed reps
Enter the side tested
Review the estimated 1RM calculated by Measurz
Record setup, ROM, symptoms, RPE, balance errors and compensations
Use the same protocol for retesting

FAQs

What does the Split Squat Repetition Maximum Test measure?

It measures loaded split squat performance under the selected setup.

How does Measurz calculate the result?

The professional enters the completed load and reps into Measurz. Measurz uses this information to calculate the estimated 1RM.

Is the Measurz result a true 1RM?

Not unless the client completed a true 1RM. If the result is based on load and multiple repetitions, it should be labelled as an estimated 1RM.

Should left and right sides be compared?

Yes. Side-to-side comparison is one of the most useful parts of this test.

Can results be compared across different split squat setups?

Only cautiously. Dumbbell, barbell, Smith machine, safety bar, front-foot elevated and rear-foot elevated versions can all change the score.

Should balance errors be recorded?

Yes. Balance errors, foot movement, ROM changes and compensation notes should be recorded.

Is a true 1RM always required?

No. A 3RM, 5RM, 8RM or 10RM may be more appropriate for many clients. Measurz can use load and reps to estimate 1RM.

Key Takeaways

The Split Squat Repetition Maximum Test measures loaded unilateral lower-limb strength.
Measurz calculates the estimated 1RM from the recorded load and reps.
Side, stance, setup and ROM must be repeated for meaningful retesting.
Do not treat an estimated 1RM as the same as a directly measured 1RM.
Do not treat the result as a complete lower-limb or sport-readiness profile.
Record load, reps, side, stance, setup, ROM, symptoms, RPE, balance errors and compensations in Measurz.

References

Grgic, J., Lazinica, B., Schoenfeld, B. J., & Pedisic, Z. (2020). Test–retest reliability of the one-repetition maximum strength assessment: A systematic review. Sports Medicine - Open, 6, 31. https://doi.org/10.1186/s40798-020-00260-z

Hoeger, W. W. K., Hopkins, D. R., Barette, S. L., & Hale, D. F. (1990). Relationship between repetitions and selected percentages of one repetition maximum. Journal of Strength and Conditioning Research, 4(2), 47–54.

Jukic, I., et al. (2023). Maximal number of repetitions at percentages of the one repetition maximum: A meta-regression and moderator analysis of sex, age, training status, and exercise. Sports Medicine, 53, 2281–2302.

Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 48(4), 765–785.