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Hack Squat Standards (lb)

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

Our hack squat standards are based on 8,000 lifts by Strength Level users.

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

BW Beg. Nov. Int. Adv. Elite
110 43 x0.39 104 x0.95 198 x1.8 320 x2.91 465 x4.23
120 54 x0.45 121 x1.01 220 x1.83 348 x2.9 499 x4.15
130 64 x0.5 137 x1.05 241 x1.86 375 x2.89 531 x4.08
140 75 x0.54 152 x1.09 262 x1.87 401 x2.86 561 x4.01
150 86 x0.57 168 x1.12 282 x1.88 426 x2.84 590 x3.93
160 97 x0.61 183 x1.14 301 x1.88 449 x2.81 618 x3.86
170 108 x0.63 198 x1.16 320 x1.88 472 x2.78 645 x3.79
180 119 x0.66 212 x1.18 338 x1.88 494 x2.75 671 x3.73
190 129 x0.68 226 x1.19 356 x1.87 516 x2.71 696 x3.66
200 140 x0.7 240 x1.2 373 x1.87 537 x2.68 720 x3.6
210 150 x0.71 253 x1.21 390 x1.86 557 x2.65 743 x3.54
220 160 x0.73 266 x1.21 407 x1.85 576 x2.62 765 x3.48
230 170 x0.74 279 x1.21 423 x1.84 595 x2.59 787 x3.42
240 180 x0.75 292 x1.22 438 x1.83 613 x2.56 808 x3.37
250 190 x0.76 305 x1.22 453 x1.81 631 x2.53 829 x3.32
260 200 x0.77 317 x1.22 468 x1.8 649 x2.5 849 x3.27
270 209 x0.77 329 x1.22 483 x1.79 666 x2.47 868 x3.22
280 219 x0.78 340 x1.22 497 x1.77 683 x2.44 887 x3.17
290 228 x0.79 352 x1.21 511 x1.76 699 x2.41 906 x3.12
300 237 x0.79 363 x1.21 524 x1.75 715 x2.38 924 x3.08
310 246 x0.79 374 x1.21 537 x1.73 730 x2.36 942 x3.04
All 107 203 336 503 693

These male standards were last updated a month ago and are based on 2,000 filtered lifts.

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 20 x0.22 58 x0.64 119 x1.32 202 x2.24 301 x3.35
100 25 x0.25 67 x0.67 132 x1.32 219 x2.19 323 x3.23
110 31 x0.28 76 x0.69 145 x1.32 236 x2.14 343 x3.11
120 37 x0.31 85 x0.71 157 x1.31 251 x2.09 361 x3.01
130 43 x0.33 94 x0.72 169 x1.3 266 x2.05 379 x2.92
140 48 x0.35 102 x0.73 180 x1.29 280 x2 396 x2.83
150 54 x0.36 111 x0.74 191 x1.27 294 x1.96 412 x2.74
160 60 x0.37 119 x0.74 201 x1.26 306 x1.91 427 x2.67
170 65 x0.38 126 x0.74 211 x1.24 319 x1.87 441 x2.6
180 71 x0.39 134 x0.74 221 x1.23 330 x1.84 455 x2.53
190 76 x0.4 141 x0.74 230 x1.21 342 x1.8 469 x2.47
200 81 x0.41 148 x0.74 240 x1.2 353 x1.76 481 x2.41
210 86 x0.41 155 x0.74 248 x1.18 363 x1.73 494 x2.35
220 91 x0.42 162 x0.73 257 x1.17 374 x1.7 506 x2.3
230 96 x0.42 168 x0.73 265 x1.15 384 x1.67 517 x2.25
240 101 x0.42 175 x0.73 273 x1.14 393 x1.64 528 x2.2
250 106 x0.42 181 x0.72 281 x1.12 403 x1.61 539 x2.16
260 111 x0.43 187 x0.72 288 x1.11 412 x1.58 550 x2.11
All 45 101 182 287 409

These female standards were last updated a month ago and are based on 628 filtered lifts.

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 9,541,000 lifts Squat 5,596,000 lifts Deadlift 5,684,000 lifts Shoulder Press 1,438,000 lifts Military Press 109,000 lifts Incline Bench Press 271,000 lifts Barbell Curl 710,000 lifts Front Squat 481,000 lifts Hex Bar Deadlift 179,000 lifts Bent Over Row 449,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Decline Bench Press 53,000 lifts Hip Thrust 99,000 lifts Barbell Shrug 64,000 lifts Close Grip Bench Press 22,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts T-Bar Row 42,000 lifts Preacher Curl 17,000 lifts Floor Press 6,000 lifts Tricep Extension 38,000 lifts Box Squat 10,000 lifts Lying Tricep Extension 29,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Upright Row 38,000 lifts Bulgarian Split Squat 5,000 lifts Good Morning 21,000 lifts Barbell Lunge 5,000 lifts Split Squat 2,000 lifts Zercher Squat 4,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 798,000 lifts Push Ups 375,000 lifts Dips 322,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts Single Leg Squat 10,000 lifts One Arm Push Ups 8,000 lifts Crunches 24,000 lifts Burpees 6,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 373,000 lifts Clean and Jerk 135,000 lifts Snatch 139,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Overhead Squat 9,000 lifts Power Snatch 4,000 lifts Clean and Press 101,000 lifts Push Jerk 12,000 lifts Thruster 15,000 lifts

Dumbbell

Dumbbell Bench Press 595,000 lifts Dumbbell Curl 505,000 lifts Dumbbell Shoulder Press 298,000 lifts Incline Dumbbell Bench Press 140,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Fly 39,000 lifts Dumbbell Shrug 42,000 lifts Arnold Press 8,000 lifts Goblet Squat 13,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Concentration Curl 25,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Curl 5,000 lifts Incline Dumbbell Fly 14,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Calf Raise 50,000 lifts Leg Extension 87,000 lifts Pec Deck Fly 10,000 lifts Machine Shoulder Press 14,000 lifts Vertical Leg Press 9,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Tricep Pushdown 59,000 lifts Seated Cable Row 24,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare hack squat versus one of the following exercises:

Sled Leg Press Horizontal Leg Press Chest Press Calf Raise Leg Extension Pec Deck Fly Machine Shoulder Press Vertical Leg Press Seated Leg Curl Seated Calf Raise Lying Leg Curl Hip Abduction Hip Adduction