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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 3,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 39 x0.36 99 x0.9 192 x1.74 315 x2.86 460 x4.18
120 50 x0.42 116 x0.97 215 x1.79 343 x2.86 495 x4.12
130 61 x0.47 132 x1.02 237 x1.82 371 x2.85 528 x4.06
140 72 x0.51 148 x1.06 258 x1.84 398 x2.84 559 x3.99
150 83 x0.55 164 x1.09 278 x1.86 423 x2.82 589 x3.93
160 94 x0.59 179 x1.12 298 x1.87 448 x2.8 618 x3.86
170 105 x0.62 194 x1.14 318 x1.87 471 x2.77 646 x3.8
180 116 x0.64 209 x1.16 337 x1.87 494 x2.75 673 x3.74
190 127 x0.67 224 x1.18 355 x1.87 517 x2.72 699 x3.68
200 137 x0.69 238 x1.19 373 x1.86 538 x2.69 724 x3.62
210 148 x0.71 252 x1.2 390 x1.86 559 x2.66 748 x3.56
220 159 x0.72 266 x1.21 407 x1.85 579 x2.63 771 x3.51
230 169 x0.73 279 x1.21 424 x1.84 599 x2.6 794 x3.45
240 179 x0.75 292 x1.22 440 x1.83 618 x2.58 816 x3.4
250 189 x0.76 305 x1.22 456 x1.82 637 x2.55 837 x3.35
260 199 x0.77 318 x1.22 471 x1.81 655 x2.52 858 x3.3
270 209 x0.77 330 x1.22 486 x1.8 673 x2.49 879 x3.25
280 219 x0.78 342 x1.22 501 x1.79 690 x2.46 898 x3.21
290 228 x0.79 354 x1.22 516 x1.78 707 x2.44 918 x3.16
300 238 x0.79 366 x1.22 530 x1.77 723 x2.41 937 x3.12
310 247 x0.8 378 x1.22 544 x1.75 740 x2.39 955 x3.08
All 103 199 334 504 698

These male standards were last updated 16 hours ago and are based on 1,000 filtered lifts.

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.22 59 x0.65 123 x1.36 210 x2.33 314 x3.49
100 25 x0.25 68 x0.68 136 x1.36 227 x2.27 336 x3.36
110 31 x0.28 77 x0.7 149 x1.35 243 x2.21 355 x3.23
120 36 x0.3 86 x0.72 161 x1.34 259 x2.16 374 x3.12
130 42 x0.32 95 x0.73 172 x1.33 273 x2.1 392 x3.01
140 47 x0.34 103 x0.73 183 x1.31 287 x2.05 408 x2.92
150 53 x0.35 111 x0.74 194 x1.29 301 x2 424 x2.83
160 58 x0.36 118 x0.74 204 x1.28 313 x1.96 439 x2.74
170 64 x0.37 126 x0.74 214 x1.26 325 x1.91 453 x2.67
180 69 x0.38 133 x0.74 224 x1.24 337 x1.87 467 x2.59
190 74 x0.39 140 x0.74 233 x1.22 348 x1.83 480 x2.53
200 79 x0.39 147 x0.74 242 x1.21 359 x1.8 493 x2.46
210 84 x0.4 154 x0.73 250 x1.19 369 x1.76 505 x2.41
220 89 x0.4 160 x0.73 258 x1.17 380 x1.73 517 x2.35
230 93 x0.41 167 x0.73 266 x1.16 389 x1.69 528 x2.3
240 98 x0.41 173 x0.72 274 x1.14 399 x1.66 539 x2.25
250 103 x0.41 179 x0.72 282 x1.13 408 x1.63 550 x2.2
260 107 x0.41 185 x0.71 289 x1.11 417 x1.6 560 x2.15
All 44 99 182 289 415

These female standards were last updated 16 hours ago and are based on 370 filtered lifts.

What is my exact level?

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.

More Exercises

Barbell

Bench Press 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 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 Leg Extension Machine Shoulder Press Calf Raise Seated Leg Curl Pec Deck Fly Lying Leg Curl Vertical Leg Press Hip Abduction Seated Calf Raise Hip Adduction