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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 533,000 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 x1.31 195 x1.77 250 x2.27
120 77 x0.64 113 x0.94 158 x1.32 211 x1.76 269 x2.24
130 87 x0.67 125 x0.96 172 x1.32 227 x1.75 286 x2.2
140 96 x0.69 136 x0.97 185 x1.32 242 x1.73 303 x2.17
150 105 x0.7 147 x0.98 198 x1.32 257 x1.71 320 x2.13
160 114 x0.72 158 x0.99 210 x1.31 271 x1.69 335 x2.1
170 123 x0.72 168 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
190 140 x0.74 188 x0.99 245 x1.29 310 x1.63 379 x1.99
200 148 x0.74 197 x0.99 256 x1.28 322 x1.61 392 x1.96
210 156 x0.75 206 x0.98 266 x1.27 334 x1.59 405 x1.93
220 164 x0.75 215 x0.98 276 x1.26 345 x1.57 418 x1.9
230 172 x0.75 224 x0.98 286 x1.25 356 x1.55 430 x1.87
240 180 x0.75 233 x0.97 296 x1.23 367 x1.53 442 x1.84
250 187 x0.75 241 x0.96 306 x1.22 377 x1.51 453 x1.81
260 194 x0.75 249 x0.96 315 x1.21 388 x1.49 464 x1.79
270 201 x0.75 257 x0.95 324 x1.2 398 x1.47 475 x1.76
280 208 x0.74 265 x0.95 333 x1.19 407 x1.45 486 x1.74
290 215 x0.74 273 x0.94 341 x1.18 417 x1.44 496 x1.71
300 222 x0.74 280 x0.93 350 x1.17 426 x1.42 506 x1.69
310 228 x0.74 288 x0.93 358 x1.15 435 x1.4 516 x1.67
All 120 170 231 302 379

These male standards were last updated a month ago and are based on 173,000 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 x1.58 185 x2.05
100 51 x0.51 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 88 x0.74 124 x1.03 165 x1.38 211 x1.76
130 64 x0.49 93 x0.72 130 x1 172 x1.32 218 x1.68
140 68 x0.49 98 x0.7 135 x0.97 179 x1.28 225 x1.61
150 72 x0.48 102 x0.68 140 x0.94 185 x1.23 232 x1.55
160 75 x0.47 107 x0.67 145 x0.91 190 x1.19 238 x1.49
170 79 x0.46 111 x0.65 150 x0.88 196 x1.15 245 x1.44
180 82 x0.46 115 x0.64 155 x0.86 201 x1.12 250 x1.39
190 85 x0.45 118 x0.62 159 x0.84 206 x1.08 256 x1.35
200 88 x0.44 122 x0.61 163 x0.82 211 x1.05 261 x1.31
210 91 x0.43 126 x0.6 167 x0.8 215 x1.02 266 x1.27
220 94 x0.43 129 x0.59 171 x0.78 220 x1 271 x1.23
230 97 x0.42 132 x0.58 175 x0.76 224 x0.97 276 x1.2
240 100 x0.42 135 x0.56 179 x0.74 228 x0.95 281 x1.17
250 102 x0.41 139 x0.55 182 x0.73 232 x0.93 285 x1.14
260 105 x0.4 142 x0.54 186 x0.71 236 x0.91 289 x1.11
All 67 98 137 182 232

These female standards were last updated a month ago and are based on 51,000 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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 10,970,000 lifts Squat 6,361,000 lifts Deadlift 6,428,000 lifts Shoulder Press 1,591,000 lifts Barbell Curl 783,000 lifts Military Press 188,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Sumo Deadlift 80,000 lifts Bent Over Row 500,000 lifts Front Squat 533,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts T-Bar Row 50,000 lifts Barbell Shrug 73,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Preacher Curl 26,000 lifts Box Squat 18,000 lifts Decline Bench Press 64,000 lifts Pendlay Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Lying Tricep Extension 35,000 lifts Upright Row 43,000 lifts Tricep Extension 44,000 lifts Floor Press 11,000 lifts Barbell Lunge 9,000 lifts Wrist Curl 9,000 lifts Reverse Barbell Curl 708 lifts Bulgarian Split Squat 9,000 lifts Reverse Wrist Curl 3,000 lifts Good Morning 25,000 lifts Landmine Squat 2,000 lifts Zercher Squat 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 580 lifts

Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

Power Clean 402,000 lifts Clean 118,000 lifts Clean and Jerk 149,000 lifts Push Press 103,000 lifts Snatch 152,000 lifts Clean and Press 105,000 lifts Hang Clean 2,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Thruster 18,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Face Pull 12,000 lifts Cable Fly 11,000 lifts Cable Lateral Raise 696 lifts Cable Crunch 578 lifts One Arm Cable Curl 467 lifts Cable Pull Through 294 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 Hex Bar Deadlift Sumo Deadlift Bent Over Row Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press T-Bar Row Barbell Shrug Rack Pull Seated Shoulder Press Preacher Curl Box Squat Decline Bench Press Pendlay Row Stiff Legged Deadlift Lying Tricep Extension Upright Row Tricep Extension Floor Press Barbell Lunge Wrist Curl Reverse Barbell Curl Bulgarian Split Squat Reverse Wrist Curl Good Morning Landmine Squat Zercher Squat Split Squat Reverse Grip Bench Press

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