Barbell Hack Squat Standards (lb)

The average Barbell Hack Squat is 273 lb for men and 143 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Barbell Hack Squat strength standards are based on 110,908 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Barbell Hack Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	106 lb
Novice	178 lb
Intermediate	273 lb
Advanced	389 lb
Elite	518 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

How much should I be able to Barbell Hack Squat? (lb)

What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a male lifter is 273 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Hack Squat? Male beginners should aim to lift 106 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	98	165	249	345
120	62	113	184	272	373
130	73	128	203	295	399
140	84	143	221	317	424
150	94	157	239	338	449
160	105	171	256	358	472
170	116	184	272	378	494
180	127	197	288	396	516
190	137	210	304	415	537
200	147	223	319	433	557
210	157	235	334	450	576
220	167	248	348	466	595
230	177	259	362	483	614
240	187	271	376	499	631
250	196	282	390	514	649
260	206	294	403	529	666
270	215	305	416	544	682
280	224	315	428	558	698
290	233	326	440	572	714
300	242	336	452	586	729
310	250	346	464	599	744

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	152	233	332	442
20	103	173	266	379	505
25	106	178	273	389	518
30	106	178	273	389	518
35	106	178	273	389	518
40	106	178	273	389	518
45	100	169	259	368	491
50	94	158	242	344	459
55	87	145	223	318	424
60	79	133	204	290	387
65	72	120	185	263	350
70	64	108	166	236	315
75	58	97	149	212	283
80	52	87	133	190	253
85	46	78	119	170	227
90	42	70	107	153	203

How many sets and reps of Barbell Hack Squat should I do?

These are the most popular Barbell Hack Squat workouts done by male lifters:

3x8 12%

4x5 10%

5x5 10%

4x10 8%

3x10 8%

2x5 8%

3x5 6%

3x12 4%

6x5 4%

2x10 4%

2x8 4%

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	37
2	4	5	10%	29
2	5	5	10%	29
4	4	10	8%	24
5	3	10	8%	23
5	2	5	8%	23
7	3	5	6%	17
8	3	12	4%	13
9	6	5	4%	12
10	2	10	4%	11
10	2	8	4%	11

Female

Female Barbell Hack Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	47 lb
Novice	87 lb
Intermediate	143 lb
Advanced	212 lb
Elite	292 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

How much should I be able to Barbell Hack Squat? (lb)

What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a female lifter is 143 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Hack Squat? Female beginners should aim to lift 47 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	62	109	169	239
100	34	68	117	179	251
110	38	74	124	188	261
120	42	79	131	197	271
130	45	84	138	205	281
140	49	89	144	213	290
150	53	94	150	220	298
160	56	99	156	227	306
170	59	103	161	233	314
180	62	107	167	239	321
190	65	111	172	245	328
200	68	115	176	251	335
210	71	119	181	257	341
220	74	122	186	262	347
230	77	126	190	267	353
240	80	129	194	272	359
250	82	133	198	277	364
260	85	136	202	282	370

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	74	122	181	249
20	45	85	139	207	284
25	47	87	143	212	292
30	47	87	143	212	292
35	47	87	143	212	292
40	47	87	143	212	292
45	44	83	135	201	276
50	41	77	127	188	258
55	38	71	117	174	238
60	35	65	107	159	218
65	32	59	97	144	197
70	28	53	87	129	177
75	25	47	78	116	159
80	23	43	70	104	142
85	20	38	62	93	128
90	18	34	56	83	114

How many sets and reps of Barbell Hack Squat should I do?

These are the most popular Barbell Hack Squat workouts done by female lifters:

4x8 13%

3x12 13%

3x8 13%

3x10 13%

5x10 9%

4x15 4%

4x3 4%

4x6 4%

4x10 4%

3x15 4%

3x6 4%

5x5 4%

4x20 4%

10x10 4%

Rank	Sets	Reps	Percent	Workouts
1	4	8	13%	3
1	3	12	13%	3
1	3	8	13%	3
1	3	10	13%	3
5	5	10	9%	2
6	4	15	4%	1
6	4	3	4%	1
6	4	6	4%	1
6	4	10	4%	1
6	3	15	4%	1
6	3	6	4%	1
6	5	5	4%	1
6	4	20	4%	1
6	10	10	4%	1

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Barbell Hack Squat strength standards

Strength Level analysed 3,948 qualifying results from 110,908 community lifts to produce our Barbell Hack Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	110,908
Qualifying results	3,948
Male results	3,628
Female results	320
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	98	165	249	345
120	62	113	184	272	373
130	73	128	203	295	399
140	84	143	221	317	424
150	94	157	239	338	449
160	105	171	256	358	472
170	116	184	272	378	494
180	127	197	288	396	516
190	137	210	304	415	537
200	147	223	319	433	557
210	157	235	334	450	576
220	167	248	348	466	595
230	177	259	362	483	614
240	187	271	376	499	631
250	196	282	390	514	649
260	206	294	403	529	666
270	215	305	416	544	682
280	224	315	428	558	698
290	233	326	440	572	714
300	242	336	452	586	729
310	250	346	464	599	744

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	152	233	332	442
20	103	173	266	379	505
25	106	178	273	389	518
30	106	178	273	389	518
35	106	178	273	389	518
40	106	178	273	389	518
45	100	169	259	368	491
50	94	158	242	344	459
55	87	145	223	318	424
60	79	133	204	290	387
65	72	120	185	263	350
70	64	108	166	236	315
75	58	97	149	212	283
80	52	87	133	190	253
85	46	78	119	170	227
90	42	70	107	153	203

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	37
2	4	5	10%	29
2	5	5	10%	29
4	4	10	8%	24
5	3	10	8%	23
5	2	5	8%	23
7	3	5	6%	17
8	3	12	4%	13
9	6	5	4%	12
10	2	10	4%	11
10	2	8	4%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	62	109	169	239
100	34	68	117	179	251
110	38	74	124	188	261
120	42	79	131	197	271
130	45	84	138	205	281
140	49	89	144	213	290
150	53	94	150	220	298
160	56	99	156	227	306
170	59	103	161	233	314
180	62	107	167	239	321
190	65	111	172	245	328
200	68	115	176	251	335
210	71	119	181	257	341
220	74	122	186	262	347
230	77	126	190	267	353
240	80	129	194	272	359
250	82	133	198	277	364
260	85	136	202	282	370

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	74	122	181	249
20	45	85	139	207	284
25	47	87	143	212	292
30	47	87	143	212	292
35	47	87	143	212	292
40	47	87	143	212	292
45	44	83	135	201	276
50	41	77	127	188	258
55	38	71	117	174	238
60	35	65	107	159	218
65	32	59	97	144	197
70	28	53	87	129	177
75	25	47	78	116	159
80	23	43	70	104	142
85	20	38	62	93	128
90	18	34	56	83	114

Rank	Sets	Reps	Percent	Workouts
1	4	8	13%	3
1	3	12	13%	3
1	3	8	13%	3
1	3	10	13%	3
5	5	10	9%	2
6	4	15	4%	1
6	4	3	4%	1
6	4	6	4%	1
6	4	10	4%	1
6	3	15	4%	1
6	3	6	4%	1
6	5	5	4%	1
6	4	20	4%	1
6	10	10	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	98	165	249	345
120	62	113	184	272	373
130	73	128	203	295	399
140	84	143	221	317	424
150	94	157	239	338	449
160	105	171	256	358	472
170	116	184	272	378	494
180	127	197	288	396	516
190	137	210	304	415	537
200	147	223	319	433	557
210	157	235	334	450	576
220	167	248	348	466	595
230	177	259	362	483	614
240	187	271	376	499	631
250	196	282	390	514	649
260	206	294	403	529	666
270	215	305	416	544	682
280	224	315	428	558	698
290	233	326	440	572	714
300	242	336	452	586	729
310	250	346	464	599	744

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	152	233	332	442
20	103	173	266	379	505
25	106	178	273	389	518
30	106	178	273	389	518
35	106	178	273	389	518
40	106	178	273	389	518
45	100	169	259	368	491
50	94	158	242	344	459
55	87	145	223	318	424
60	79	133	204	290	387
65	72	120	185	263	350
70	64	108	166	236	315
75	58	97	149	212	283
80	52	87	133	190	253
85	46	78	119	170	227
90	42	70	107	153	203

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	37
2	4	5	10%	29
2	5	5	10%	29
4	4	10	8%	24
5	3	10	8%	23
5	2	5	8%	23
7	3	5	6%	17
8	3	12	4%	13
9	6	5	4%	12
10	2	10	4%	11
10	2	8	4%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	62	109	169	239
100	34	68	117	179	251
110	38	74	124	188	261
120	42	79	131	197	271
130	45	84	138	205	281
140	49	89	144	213	290
150	53	94	150	220	298
160	56	99	156	227	306
170	59	103	161	233	314
180	62	107	167	239	321
190	65	111	172	245	328
200	68	115	176	251	335
210	71	119	181	257	341
220	74	122	186	262	347
230	77	126	190	267	353
240	80	129	194	272	359
250	82	133	198	277	364
260	85	136	202	282	370

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	74	122	181	249
20	45	85	139	207	284
25	47	87	143	212	292
30	47	87	143	212	292
35	47	87	143	212	292
40	47	87	143	212	292
45	44	83	135	201	276
50	41	77	127	188	258
55	38	71	117	174	238
60	35	65	107	159	218
65	32	59	97	144	197
70	28	53	87	129	177
75	25	47	78	116	159
80	23	43	70	104	142
85	20	38	62	93	128
90	18	34	56	83	114

Rank	Sets	Reps	Percent	Workouts
1	4	8	13%	3
1	3	12	13%	3
1	3	8	13%	3
1	3	10	13%	3
5	5	10	9%	2
6	4	15	4%	1
6	4	3	4%	1
6	4	6	4%	1
6	4	10	4%	1
6	3	15	4%	1
6	3	6	4%	1
6	5	5	4%	1
6	4	20	4%	1
6	10	10	4%	1

Barbell Hack Squat Standards (lb)

Male

Male Barbell Hack Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Hack Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Hack Squat should I do?

Female

Female Barbell Hack Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Hack Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Hack Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Barbell Hack Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51	98	165	249	345
120	62	113	184	272	373
130	73	128	203	295	399
140	84	143	221	317	424
150	94	157	239	338	449
160	105	171	256	358	472
170	116	184	272	378	494
180	127	197	288	396	516
190	137	210	304	415	537
200	147	223	319	433	557
210	157	235	334	450	576
220	167	248	348	466	595
230	177	259	362	483	614
240	187	271	376	499	631
250	196	282	390	514	649
260	206	294	403	529	666
270	215	305	416	544	682
280	224	315	428	558	698
290	233	326	440	572	714
300	242	336	452	586	729
310	250	346	464	599	744

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	152	233	332	442
20	103	173	266	379	505
25	106	178	273	389	518
30	106	178	273	389	518
35	106	178	273	389	518
40	106	178	273	389	518
45	100	169	259	368	491
50	94	158	242	344	459
55	87	145	223	318	424
60	79	133	204	290	387
65	72	120	185	263	350
70	64	108	166	236	315
75	58	97	149	212	283
80	52	87	133	190	253
85	46	78	119	170	227
90	42	70	107	153	203

Rank	Sets	Reps	Percent	Workouts
1	3	8	12%	37
2	4	5	10%	29
2	5	5	10%	29
4	4	10	8%	24
5	3	10	8%	23
5	2	5	8%	23
7	3	5	6%	17
8	3	12	4%	13
9	6	5	4%	12
10	2	10	4%	11
10	2	8	4%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	62	109	169	239
100	34	68	117	179	251
110	38	74	124	188	261
120	42	79	131	197	271
130	45	84	138	205	281
140	49	89	144	213	290
150	53	94	150	220	298
160	56	99	156	227	306
170	59	103	161	233	314
180	62	107	167	239	321
190	65	111	172	245	328
200	68	115	176	251	335
210	71	119	181	257	341
220	74	122	186	262	347
230	77	126	190	267	353
240	80	129	194	272	359
250	82	133	198	277	364
260	85	136	202	282	370

Age	Beg.	Nov.	Int.	Adv.	Elite
15	40	74	122	181	249
20	45	85	139	207	284
25	47	87	143	212	292
30	47	87	143	212	292
35	47	87	143	212	292
40	47	87	143	212	292
45	44	83	135	201	276
50	41	77	127	188	258
55	38	71	117	174	238
60	35	65	107	159	218
65	32	59	97	144	197
70	28	53	87	129	177
75	25	47	78	116	159
80	23	43	70	104	142
85	20	38	62	93	128
90	18	34	56	83	114

Rank	Sets	Reps	Percent	Workouts
1	4	8	13%	3
1	3	12	13%	3
1	3	8	13%	3
1	3	10	13%	3
5	5	10	9%	2
6	4	15	4%	1
6	4	3	4%	1
6	4	6	4%	1
6	4	10	4%	1
6	3	15	4%	1
6	3	6	4%	1
6	5	5	4%	1
6	4	20	4%	1
6	10	10	4%	1