Barbell Hack Squat Standards

Measured in kg

Barbell Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Barbell Hack Squat standards are based on 38,328 lifts by Strength Level users

Male
Female

Male

Male Barbell Hack Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	50 kg
Novice	83 kg
Intermediate	126 kg
Advanced	178 kg
Elite	237 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.75x
Advanced	2.25x
Elite	3.00x

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

What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a male lifter is 126 kg (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 50 kg (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
50	25	47	77	115	158
55	31	55	87	127	172
60	36	62	97	139	186
65	42	70	106	150	198
70	48	77	115	160	210
75	53	84	123	170	222
80	59	91	132	180	233
85	64	98	140	189	244
90	70	104	148	199	254
95	75	111	155	207	264
100	80	117	163	216	274
105	85	123	170	224	283
110	90	129	177	232	292
115	95	135	184	240	301
120	100	141	190	248	309
125	105	146	197	255	318
130	109	152	203	262	326
135	114	157	209	269	333
140	118	162	215	276	341

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	70	107	152	202
20	49	81	123	174	231
25	50	83	126	178	237
30	50	83	126	178	237
35	50	83	126	178	237
40	50	83	126	178	237
45	47	79	120	169	225
50	44	74	112	159	211
55	41	68	104	147	195
60	38	62	95	134	178
65	34	56	86	121	161
70	30	50	77	109	144
75	27	45	69	97	129
80	24	40	61	87	115
85	22	36	55	78	103
90	20	33	50	70	93

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

Calculate Your Strength Level

Female

Female Barbell Hack Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	19 kg
Novice	31 kg
Intermediate	47 kg
Advanced	67 kg
Elite	89 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.75x
Advanced	1.05x
Elite	1.40x

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

What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a female lifter is 47 kg (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 19 kg (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
40	12	22	36	53	72
45	14	25	39	56	76
50	16	27	41	59	80
55	17	29	44	62	83
60	19	31	46	65	86
65	20	32	48	68	89
70	21	34	50	70	92
75	23	36	52	72	94
80	24	37	54	75	97
85	25	39	56	77	99
90	26	40	58	79	102
95	27	41	59	80	104
100	28	43	61	82	106
105	29	44	62	84	108
110	30	45	64	86	110
115	31	46	65	87	112
120	32	47	67	89	113

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	27	40	57	76
20	18	30	46	65	87
25	19	31	47	67	89
30	19	31	47	67	89
35	19	31	47	67	89
40	19	31	47	67	89
45	18	30	45	64	85
50	17	28	42	60	79
55	16	26	39	55	73
60	14	23	36	50	67
65	13	21	32	46	61
70	11	19	29	41	54
75	10	17	26	37	49
80	9	15	23	33	43
85	8	14	21	29	39
90	7	12	19	26	35

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

Calculate Your Strength Level

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

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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.

Other Languages

Barbell Hack Squat (EN)
Hackenschmidt Kniebeuge mit Langhantel (DE)
Sentadilla Hack con barra (ES)
Squat Hack avec barre (FR)
Hack przysiad ze sztangą (PL)
Hack Squat con Bilanciere (IT)
Agachamento hack com barra (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	47	77	115	158
55	31	55	87	127	172
60	36	62	97	139	186
65	42	70	106	150	198
70	48	77	115	160	210
75	53	84	123	170	222
80	59	91	132	180	233
85	64	98	140	189	244
90	70	104	148	199	254
95	75	111	155	207	264
100	80	117	163	216	274
105	85	123	170	224	283
110	90	129	177	232	292
115	95	135	184	240	301
120	100	141	190	248	309
125	105	146	197	255	318
130	109	152	203	262	326
135	114	157	209	269	333
140	118	162	215	276	341

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	70	107	152	202
20	49	81	123	174	231
25	50	83	126	178	237
30	50	83	126	178	237
35	50	83	126	178	237
40	50	83	126	178	237
45	47	79	120	169	225
50	44	74	112	159	211
55	41	68	104	147	195
60	38	62	95	134	178
65	34	56	86	121	161
70	30	50	77	109	144
75	27	45	69	97	129
80	24	40	61	87	115
85	22	36	55	78	103
90	20	33	50	70	93

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
40	12	22	36	53	72
45	14	25	39	56	76
50	16	27	41	59	80
55	17	29	44	62	83
60	19	31	46	65	86
65	20	32	48	68	89
70	21	34	50	70	92
75	23	36	52	72	94
80	24	37	54	75	97
85	25	39	56	77	99
90	26	40	58	79	102
95	27	41	59	80	104
100	28	43	61	82	106
105	29	44	62	84	108
110	30	45	64	86	110
115	31	46	65	87	112
120	32	47	67	89	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	27	40	57	76
20	18	30	46	65	87
25	19	31	47	67	89
30	19	31	47	67	89
35	19	31	47	67	89
40	19	31	47	67	89
45	18	30	45	64	85
50	17	28	42	60	79
55	16	26	39	55	73
60	14	23	36	50	67
65	13	21	32	46	61
70	11	19	29	41	54
75	10	17	26	37	49
80	9	15	23	33	43
85	8	14	21	29	39
90	7	12	19	26	35

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
50	25	47	77	115	158
55	31	55	87	127	172
60	36	62	97	139	186
65	42	70	106	150	198
70	48	77	115	160	210
75	53	84	123	170	222
80	59	91	132	180	233
85	64	98	140	189	244
90	70	104	148	199	254
95	75	111	155	207	264
100	80	117	163	216	274
105	85	123	170	224	283
110	90	129	177	232	292
115	95	135	184	240	301
120	100	141	190	248	309
125	105	146	197	255	318
130	109	152	203	262	326
135	114	157	209	269	333
140	118	162	215	276	341

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	70	107	152	202
20	49	81	123	174	231
25	50	83	126	178	237
30	50	83	126	178	237
35	50	83	126	178	237
40	50	83	126	178	237
45	47	79	120	169	225
50	44	74	112	159	211
55	41	68	104	147	195
60	38	62	95	134	178
65	34	56	86	121	161
70	30	50	77	109	144
75	27	45	69	97	129
80	24	40	61	87	115
85	22	36	55	78	103
90	20	33	50	70	93

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
40	12	22	36	53	72
45	14	25	39	56	76
50	16	27	41	59	80
55	17	29	44	62	83
60	19	31	46	65	86
65	20	32	48	68	89
70	21	34	50	70	92
75	23	36	52	72	94
80	24	37	54	75	97
85	25	39	56	77	99
90	26	40	58	79	102
95	27	41	59	80	104
100	28	43	61	82	106
105	29	44	62	84	108
110	30	45	64	86	110
115	31	46	65	87	112
120	32	47	67	89	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	27	40	57	76
20	18	30	46	65	87
25	19	31	47	67	89
30	19	31	47	67	89
35	19	31	47	67	89
40	19	31	47	67	89
45	18	30	45	64	85
50	17	28	42	60	79
55	16	26	39	55	73
60	14	23	36	50	67
65	13	21	32	46	61
70	11	19	29	41	54
75	10	17	26	37	49
80	9	15	23	33	43
85	8	14	21	29	39
90	7	12	19	26	35

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
50	25	47	77	115	158
55	31	55	87	127	172
60	36	62	97	139	186
65	42	70	106	150	198
70	48	77	115	160	210
75	53	84	123	170	222
80	59	91	132	180	233
85	64	98	140	189	244
90	70	104	148	199	254
95	75	111	155	207	264
100	80	117	163	216	274
105	85	123	170	224	283
110	90	129	177	232	292
115	95	135	184	240	301
120	100	141	190	248	309
125	105	146	197	255	318
130	109	152	203	262	326
135	114	157	209	269	333
140	118	162	215	276	341

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	70	107	152	202
20	49	81	123	174	231
25	50	83	126	178	237
30	50	83	126	178	237
35	50	83	126	178	237
40	50	83	126	178	237
45	47	79	120	169	225
50	44	74	112	159	211
55	41	68	104	147	195
60	38	62	95	134	178
65	34	56	86	121	161
70	30	50	77	109	144
75	27	45	69	97	129
80	24	40	61	87	115
85	22	36	55	78	103
90	20	33	50	70	93

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
40	12	22	36	53	72
45	14	25	39	56	76
50	16	27	41	59	80
55	17	29	44	62	83
60	19	31	46	65	86
65	20	32	48	68	89
70	21	34	50	70	92
75	23	36	52	72	94
80	24	37	54	75	97
85	25	39	56	77	99
90	26	40	58	79	102
95	27	41	59	80	104
100	28	43	61	82	106
105	29	44	62	84	108
110	30	45	64	86	110
115	31	46	65	87	112
120	32	47	67	89	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	27	40	57	76
20	18	30	46	65	87
25	19	31	47	67	89
30	19	31	47	67	89
35	19	31	47	67	89
40	19	31	47	67	89
45	18	30	45	64	85
50	17	28	42	60	79
55	16	26	39	55	73
60	14	23	36	50	67
65	13	21	32	46	61
70	11	19	29	41	54
75	10	17	26	37	49
80	9	15	23	33	43
85	8	14	21	29	39
90	7	12	19	26	35

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