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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 608,000 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 67 x0.61 101 x0.92 144 x1.31 194 x1.77 250 x2.27
120 77 x0.64 113 x0.94 158 x1.32 211 x1.76 268 x2.24
130 87 x0.67 125 x0.96 172 x1.32 227 x1.74 286 x2.2
140 96 x0.69 136 x0.97 185 x1.32 242 x1.73 303 x2.17
150 106 x0.7 147 x0.98 198 x1.32 257 x1.71 320 x2.13
160 115 x0.72 158 x0.99 210 x1.32 271 x1.69 335 x2.1
170 123 x0.73 168 x0.99 222 x1.31 284 x1.67 350 x2.06
180 132 x0.73 178 x0.99 234 x1.3 297 x1.65 365 x2.03
190 141 x0.74 188 x0.99 245 x1.29 310 x1.63 379 x1.99
200 149 x0.74 198 x0.99 256 x1.28 322 x1.61 392 x1.96
210 157 x0.75 207 x0.99 267 x1.27 334 x1.59 405 x1.93
220 165 x0.75 216 x0.98 277 x1.26 346 x1.57 418 x1.9
230 173 x0.75 225 x0.98 287 x1.25 357 x1.55 430 x1.87
240 180 x0.75 234 x0.97 297 x1.24 368 x1.53 442 x1.84
250 188 x0.75 242 x0.97 306 x1.23 378 x1.51 454 x1.82
260 195 x0.75 250 x0.96 316 x1.21 389 x1.49 465 x1.79
270 202 x0.75 258 x0.96 325 x1.2 399 x1.48 476 x1.76
280 209 x0.75 266 x0.95 334 x1.19 408 x1.46 487 x1.74
290 216 x0.74 274 x0.94 342 x1.18 418 x1.44 497 x1.71
300 223 x0.74 282 x0.94 351 x1.17 427 x1.42 508 x1.69
310 229 x0.74 289 x0.93 359 x1.16 436 x1.41 517 x1.67
All 120 170 232 302 379

These male standards were last updated 2 days ago and are based on 194,000 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 x1.58 184 x2.05
100 52 x0.52 78 x0.78 111 x1.11 151 x1.51 194 x1.94
110 56 x0.51 83 x0.76 118 x1.07 158 x1.44 203 x1.84
120 60 x0.5 89 x0.74 124 x1.03 166 x1.38 211 x1.76
130 65 x0.5 94 x0.72 130 x1 172 x1.33 218 x1.68
140 68 x0.49 98 x0.7 136 x0.97 179 x1.28 226 x1.61
150 72 x0.48 103 x0.69 141 x0.94 185 x1.23 232 x1.55
160 76 x0.47 107 x0.67 146 x0.91 191 x1.19 239 x1.49
170 79 x0.47 111 x0.66 151 x0.89 196 x1.15 245 x1.44
180 83 x0.46 115 x0.64 155 x0.86 201 x1.12 251 x1.39
190 86 x0.45 119 x0.63 160 x0.84 206 x1.09 256 x1.35
200 89 x0.45 123 x0.61 164 x0.82 211 x1.06 262 x1.31
210 92 x0.44 126 x0.6 168 x0.8 216 x1.03 267 x1.27
220 95 x0.43 130 x0.59 172 x0.78 220 x1 272 x1.24
230 98 x0.43 133 x0.58 176 x0.77 225 x0.98 277 x1.2
240 101 x0.42 136 x0.57 180 x0.75 229 x0.95 281 x1.17
250 103 x0.41 140 x0.56 183 x0.73 233 x0.93 286 x1.14
260 106 x0.41 143 x0.55 187 x0.72 237 x0.91 290 x1.12
All 67 98 137 183 232

These female standards were last updated 2 days ago and are based on 57,000 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 12,363,000 lifts Squat 7,141,000 lifts Deadlift 7,251,000 lifts Shoulder Press 1,810,000 lifts Military Press 271,000 lifts Barbell Curl 862,000 lifts Incline Bench Press 405,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Hex Bar Deadlift 293,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Decline Bench Press 92,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Pendlay Row 77,000 lifts Floor Press 39,000 lifts Barbell Lunge 36,000 lifts Good Morning 51,000 lifts Upright Row 69,000 lifts Reverse Barbell Curl 23,000 lifts Wrist Curl 35,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Reverse Wrist Curl 27,000 lifts Lying Tricep Extension 63,000 lifts Zercher Squat 37,000 lifts Split Squat 28,000 lifts Reverse Grip Bench Press 28,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,003,000 lifts Push Ups 490,000 lifts Dips 401,000 lifts Chin Ups 228,000 lifts Bodyweight Squat 40,000 lifts Single Leg Squat 19,000 lifts Sit Ups 57,000 lifts Crunches 32,000 lifts Muscle Ups 54,000 lifts Neutral Grip Pull Ups 3,000 lifts Diamond Pushups 4,000 lifts Handstand Push Ups 12,000 lifts Burpees 12,000 lifts One Arm Push Ups 15,000 lifts Hanging Leg Raise 2,000 lifts One Arm Pull Ups 4,000 lifts Back Extension 2,000 lifts Lying Leg Raise 1,000 lifts Toes To Bar 1,000 lifts Lunge 9,000 lifts Inverted Row 1,000 lifts Glute Bridge 2,000 lifts Glute Ham Raise 733 lifts Russian Twist 2,000 lifts

Olympic

Power Clean 456,000 lifts Clean and Jerk 187,000 lifts Snatch 191,000 lifts Overhead Squat 43,000 lifts Clean 153,000 lifts Hang Clean 33,000 lifts Push Press 137,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Clean and Press 133,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 898,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 440,000 lifts Incline Dumbbell Bench Press 243,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Row 192,000 lifts Goblet Squat 57,000 lifts Dumbbell Lateral Raise 201,000 lifts Dumbbell Fly 77,000 lifts Arnold Press 43,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Lunge 69,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Concentration Curl 55,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Fly 42,000 lifts Dumbbell Floor Press 27,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Chest Supported Dumbbell Row 24,000 lifts Decline Dumbbell Bench Press 29,000 lifts Dumbbell Reverse Fly 28,000 lifts

Machine

Sled Leg Press 414,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Machine Shoulder Press 59,000 lifts Calf Raise 93,000 lifts Pec Deck Fly 51,000 lifts Hack Squat 45,000 lifts Seated Leg Curl 73,000 lifts Lying Leg Curl 64,000 lifts Vertical Leg Press 94,000 lifts Seated Calf Raise 37,000 lifts Hip Abduction 37,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Face Pull 39,000 lifts Tricep Rope Pushdown 81,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Crunch 25,000 lifts Cable Pull Through 24,000 lifts + More Exercises

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Exercise Comparisons

Compare front squat versus one of the following exercises:

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

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