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 48,000 lifts by Strength Level users.
Male Hack Squat Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 39 x0.36 | 99 x0.9 | 191 x1.73 | 312 x2.84 | 456 x4.14 |
| 120 | 50 x0.42 | 116 x0.97 | 214 x1.78 | 341 x2.84 | 491 x4.09 |
| 130 | 61 x0.47 | 132 x1.02 | 236 x1.81 | 369 x2.84 | 524 x4.03 |
| 140 | 72 x0.52 | 149 x1.06 | 257 x1.84 | 396 x2.83 | 556 x3.97 |
| 150 | 84 x0.56 | 165 x1.1 | 278 x1.86 | 422 x2.81 | 587 x3.91 |
| 160 | 95 x0.59 | 180 x1.13 | 299 x1.87 | 447 x2.79 | 616 x3.85 |
| 170 | 106 x0.62 | 196 x1.15 | 318 x1.87 | 471 x2.77 | 644 x3.79 |
| 180 | 117 x0.65 | 211 x1.17 | 337 x1.87 | 494 x2.74 | 671 x3.73 |
| 190 | 128 x0.68 | 225 x1.19 | 356 x1.87 | 516 x2.72 | 697 x3.67 |
| 200 | 139 x0.7 | 240 x1.2 | 374 x1.87 | 538 x2.69 | 723 x3.61 |
| 210 | 150 x0.72 | 254 x1.21 | 392 x1.87 | 559 x2.66 | 747 x3.56 |
| 220 | 161 x0.73 | 268 x1.22 | 409 x1.86 | 580 x2.64 | 771 x3.5 |
| 230 | 172 x0.75 | 282 x1.22 | 426 x1.85 | 600 x2.61 | 794 x3.45 |
| 240 | 182 x0.76 | 295 x1.23 | 442 x1.84 | 619 x2.58 | 816 x3.4 |
| 250 | 192 x0.77 | 308 x1.23 | 458 x1.83 | 638 x2.55 | 838 x3.35 |
| 260 | 203 x0.78 | 321 x1.23 | 474 x1.82 | 657 x2.53 | 859 x3.3 |
| 270 | 213 x0.79 | 334 x1.24 | 489 x1.81 | 675 x2.5 | 880 x3.26 |
| 280 | 223 x0.8 | 346 x1.24 | 504 x1.8 | 692 x2.47 | 900 x3.21 |
| 290 | 232 x0.8 | 358 x1.24 | 519 x1.79 | 710 x2.45 | 919 x3.17 |
| 300 | 242 x0.81 | 370 x1.23 | 533 x1.78 | 726 x2.42 | 938 x3.13 |
| 310 | 252 x0.81 | 382 x1.23 | 548 x1.77 | 743 x2.4 | 957 x3.09 |
| All | 105 | 202 | 337 | 506 | 699 |
These male standards were last updated August and are based on 7,000 filtered lifts.
Female Hack Squat Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 20 x0.22 | 61 x0.68 | 129 x1.44 | 223 x2.47 | 335 x3.73 |
| 100 | 25 x0.25 | 70 x0.7 | 142 x1.42 | 239 x2.39 | 356 x3.56 |
| 110 | 30 x0.27 | 79 x0.71 | 154 x1.4 | 255 x2.32 | 375 x3.41 |
| 120 | 35 x0.29 | 87 x0.72 | 166 x1.38 | 270 x2.25 | 393 x3.27 |
| 130 | 40 x0.31 | 95 x0.73 | 177 x1.36 | 284 x2.18 | 409 x3.15 |
| 140 | 45 x0.32 | 103 x0.73 | 187 x1.34 | 297 x2.12 | 425 x3.04 |
| 150 | 50 x0.34 | 110 x0.73 | 197 x1.31 | 310 x2.06 | 440 x2.94 |
| 160 | 55 x0.35 | 117 x0.73 | 207 x1.29 | 322 x2.01 | 455 x2.84 |
| 170 | 60 x0.35 | 124 x0.73 | 216 x1.27 | 333 x1.96 | 468 x2.75 |
| 180 | 65 x0.36 | 131 x0.73 | 225 x1.25 | 344 x1.91 | 481 x2.67 |
| 190 | 69 x0.37 | 137 x0.72 | 233 x1.23 | 355 x1.87 | 494 x2.6 |
| 200 | 74 x0.37 | 144 x0.72 | 242 x1.21 | 365 x1.82 | 506 x2.53 |
| 210 | 78 x0.37 | 150 x0.71 | 250 x1.19 | 375 x1.78 | 517 x2.46 |
| 220 | 83 x0.38 | 156 x0.71 | 257 x1.17 | 384 x1.75 | 529 x2.4 |
| 230 | 87 x0.38 | 162 x0.7 | 265 x1.15 | 393 x1.71 | 539 x2.34 |
| 240 | 91 x0.38 | 168 x0.7 | 272 x1.13 | 402 x1.68 | 550 x2.29 |
| 250 | 95 x0.38 | 173 x0.69 | 279 x1.12 | 411 x1.64 | 560 x2.24 |
| 260 | 99 x0.38 | 179 x0.69 | 286 x1.1 | 419 x1.61 | 570 x2.19 |
| All | 44 | 103 | 190 | 305 | 440 |
These female standards were last updated August and are based on 1,000 filtered lifts.
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |
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