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Front Squat Standards (lb)

Front squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our front squat standards are based on 638,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Front Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 66 x0.6 99 x0.9 142 x1.29 193 x1.75 248 x2.26
120 75 x0.63 111 x0.93 157 x1.3 209 x1.74 267 x2.22
130 85 x0.65 123 x0.95 170 x1.31 225 x1.73 285 x2.19
140 95 x0.68 134 x0.96 184 x1.31 240 x1.72 302 x2.16
150 104 x0.69 145 x0.97 196 x1.31 255 x1.7 318 x2.12
160 113 x0.7 156 x0.97 209 x1.3 269 x1.68 334 x2.09
170 122 x0.71 166 x0.98 221 x1.3 282 x1.66 349 x2.05
180 130 x0.72 176 x0.98 232 x1.29 296 x1.64 363 x2.02
190 139 x0.73 186 x0.98 243 x1.28 308 x1.62 377 x1.99
200 147 x0.73 196 x0.98 254 x1.27 320 x1.6 391 x1.95
210 155 x0.74 205 x0.98 265 x1.26 332 x1.58 404 x1.92
220 163 x0.74 214 x0.97 275 x1.25 344 x1.56 416 x1.89
230 170 x0.74 223 x0.97 285 x1.24 355 x1.54 429 x1.86
240 178 x0.74 231 x0.96 295 x1.23 366 x1.52 441 x1.84
250 185 x0.74 240 x0.96 304 x1.22 376 x1.5 452 x1.81
260 193 x0.74 248 x0.95 313 x1.21 386 x1.49 463 x1.78
270 200 x0.74 256 x0.95 322 x1.19 396 x1.47 474 x1.76
280 207 x0.74 264 x0.94 331 x1.18 406 x1.45 485 x1.73
290 213 x0.74 271 x0.94 340 x1.17 416 x1.43 495 x1.71
300 220 x0.73 279 x0.93 348 x1.16 425 x1.42 506 x1.69
310 227 x0.73 286 x0.92 357 x1.15 434 x1.4 516 x1.66
All 118 168 229 301 377

These male standards were last updated 4 days ago and are based on 181,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Front Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 47 x0.52 72 x0.8 104 x1.16 142 x1.58 183 x2.04
100 52 x0.52 78 x0.78 111 x1.11 150 x1.5 193 x1.93
110 56 x0.51 84 x0.76 118 x1.07 158 x1.43 201 x1.83
120 61 x0.51 89 x0.74 124 x1.03 165 x1.37 210 x1.75
130 65 x0.5 94 x0.72 130 x1 172 x1.32 217 x1.67
140 69 x0.49 98 x0.7 135 x0.97 178 x1.27 224 x1.6
150 72 x0.48 103 x0.69 140 x0.94 184 x1.23 231 x1.54
160 76 x0.47 107 x0.67 145 x0.91 190 x1.19 237 x1.48
170 79 x0.47 111 x0.65 150 x0.88 195 x1.15 243 x1.43
180 83 x0.46 115 x0.64 155 x0.86 200 x1.11 249 x1.38
190 86 x0.45 119 x0.63 159 x0.84 205 x1.08 255 x1.34
200 89 x0.45 123 x0.61 163 x0.82 210 x1.05 260 x1.3
210 92 x0.44 126 x0.6 167 x0.8 215 x1.02 265 x1.26
220 95 x0.43 130 x0.59 171 x0.78 219 x1 270 x1.23
230 98 x0.43 133 x0.58 175 x0.76 223 x0.97 275 x1.2
240 101 x0.42 136 x0.57 179 x0.75 228 x0.95 279 x1.16
250 103 x0.41 139 x0.56 182 x0.73 232 x0.93 284 x1.14
260 106 x0.41 142 x0.55 186 x0.71 235 x0.91 288 x1.11
All 67 98 137 182 230

These female standards were last updated 4 days ago and are based on 54,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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.

More Exercises

Barbell

Bench Press 13,168,000 lifts Squat 7,555,000 lifts Deadlift 7,635,000 lifts Shoulder Press 1,893,000 lifts Barbell Curl 905,000 lifts Military Press 313,000 lifts Incline Bench Press 434,000 lifts Front Squat 638,000 lifts Bent Over Row 597,000 lifts Hex Bar Deadlift 316,000 lifts Sumo Deadlift 161,000 lifts Romanian Deadlift 185,000 lifts EZ Bar Curl 58,000 lifts Close Grip Bench Press 83,000 lifts Hip Thrust 184,000 lifts Seated Shoulder Press 43,000 lifts Floor Press 44,000 lifts Barbell Shrug 108,000 lifts Lying Tricep Extension 66,000 lifts Barbell Lunge 39,000 lifts Decline Bench Press 96,000 lifts Preacher Curl 69,000 lifts Good Morning 53,000 lifts Bulgarian Split Squat 38,000 lifts Box Squat 50,000 lifts Tricep Extension 72,000 lifts Rack Pull 67,000 lifts Stiff Legged Deadlift 44,000 lifts Upright Row 72,000 lifts Pendlay Row 81,000 lifts T-Bar Row 74,000 lifts Split Squat 30,000 lifts Zercher Squat 40,000 lifts Wrist Curl 37,000 lifts Reverse Barbell Curl 24,000 lifts Landmine Squat 29,000 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Pull Ups 1,079,000 lifts Push Ups 552,000 lifts Dips 428,000 lifts Chin Ups 250,000 lifts Bodyweight Squat 51,000 lifts Sit Ups 62,000 lifts Single Leg Squat 24,000 lifts Diamond Pushups 9,000 lifts One Arm Push Ups 19,000 lifts Muscle Ups 58,000 lifts One Arm Pull Ups 6,000 lifts Glute Bridge 3,000 lifts Handstand Push Ups 15,000 lifts Inverted Row 3,000 lifts Crunches 35,000 lifts Neutral Grip Pull Ups 5,000 lifts Burpees 14,000 lifts Hanging Leg Raise 4,000 lifts Back Extension 3,000 lifts Lying Leg Raise 2,000 lifts Russian Twist 3,000 lifts Toes To Bar 2,000 lifts Lunge 10,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 472,000 lifts Snatch 197,000 lifts Push Press 143,000 lifts Clean 157,000 lifts Clean and Jerk 194,000 lifts Clean and Press 135,000 lifts Overhead Squat 46,000 lifts Hang Clean 37,000 lifts Push Jerk 42,000 lifts Thruster 47,000 lifts Power Snatch 36,000 lifts

Dumbbell

Dumbbell Curl 764,000 lifts Dumbbell Bench Press 971,000 lifts Dumbbell Shoulder Press 477,000 lifts Incline Dumbbell Bench Press 261,000 lifts Dumbbell Row 209,000 lifts Dumbbell Lateral Raise 211,000 lifts Goblet Squat 66,000 lifts Dumbbell Concentration Curl 58,000 lifts Dumbbell Hammer Curl 88,000 lifts Dumbbell Fly 83,000 lifts Dumbbell Floor Press 33,000 lifts Dumbbell Shrug 84,000 lifts Arnold Press 47,000 lifts Dumbbell Bulgarian Split Squat 50,000 lifts Lying Dumbbell Tricep Extension 42,000 lifts Dumbbell Tricep Extension 72,000 lifts Dumbbell Romanian Deadlift 34,000 lifts Dumbbell Lunge 75,000 lifts Dumbbell Front Raise 63,000 lifts Dumbbell Tricep Kickback 28,000 lifts Incline Dumbbell Curl 38,000 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Pullover 34,000 lifts Dumbbell Reverse Fly 30,000 lifts Chest Supported Dumbbell Row 25,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 434,000 lifts Leg Extension 155,000 lifts Chest Press 115,000 lifts Calf Raise 97,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Lying Leg Curl 66,000 lifts Horizontal Leg Press 235,000 lifts Hack Squat 48,000 lifts Seated Leg Curl 75,000 lifts Vertical Leg Press 97,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts Seated Calf Raise 38,000 lifts

Cable

Lat Pulldown 313,000 lifts Tricep Pushdown 112,000 lifts Seated Cable Row 84,000 lifts Tricep Rope Pushdown 84,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 24,000 lifts Cable Curl 28,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 26,000 lifts + More Exercises

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Exercise Comparisons

Compare front squat versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Seated Shoulder Press Floor Press Barbell Shrug Lying Tricep Extension Barbell Lunge Decline Bench Press Preacher Curl Good Morning Bulgarian Split Squat Box Squat Tricep Extension Rack Pull Stiff Legged Deadlift Upright Row Pendlay Row T-Bar Row Split Squat Zercher Squat Wrist Curl Reverse Barbell Curl Landmine Squat Reverse Grip Bench Press Reverse Wrist Curl

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