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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 11,000 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 46 x0.42 108 x0.98 201 x1.83 322 x2.93 464 x4.22
120 57 x0.48 124 x1.04 223 x1.85 349 x2.91 496 x4.14
130 68 x0.52 140 x1.08 243 x1.87 375 x2.89 527 x4.06
140 79 x0.56 156 x1.11 264 x1.88 400 x2.86 557 x3.98
150 90 x0.6 171 x1.14 283 x1.89 424 x2.83 585 x3.9
160 100 x0.63 185 x1.16 302 x1.89 447 x2.79 612 x3.83
170 111 x0.65 200 x1.17 320 x1.88 469 x2.76 638 x3.75
180 122 x0.68 214 x1.19 338 x1.88 491 x2.73 663 x3.68
190 132 x0.69 228 x1.2 355 x1.87 511 x2.69 687 x3.62
200 142 x0.71 241 x1.2 372 x1.86 531 x2.66 710 x3.55
210 152 x0.73 254 x1.21 388 x1.85 551 x2.62 733 x3.49
220 162 x0.74 267 x1.21 404 x1.84 570 x2.59 754 x3.43
230 172 x0.75 280 x1.22 420 x1.82 588 x2.56 775 x3.37
240 182 x0.76 292 x1.22 435 x1.81 606 x2.52 796 x3.32
250 191 x0.77 304 x1.22 449 x1.8 623 x2.49 816 x3.26
260 201 x0.77 316 x1.21 464 x1.78 640 x2.46 835 x3.21
270 210 x0.78 327 x1.21 478 x1.77 656 x2.43 854 x3.16
280 219 x0.78 339 x1.21 491 x1.75 673 x2.4 872 x3.11
290 228 x0.79 350 x1.21 505 x1.74 688 x2.37 890 x3.07
300 237 x0.79 361 x1.2 518 x1.73 703 x2.34 907 x3.02
310 246 x0.79 371 x1.2 531 x1.71 718 x2.32 924 x2.98
All 110 205 336 499 685

These male standards were last updated 3 days ago and are based on 4,000 filtered lifts.

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 22 x0.25 64 x0.71 131 x1.45 221 x2.46 330 x3.67
100 27 x0.27 72 x0.72 143 x1.43 237 x2.37 349 x3.49
110 32 x0.29 81 x0.73 154 x1.4 252 x2.29 367 x3.33
120 37 x0.31 88 x0.74 165 x1.37 265 x2.21 383 x3.19
130 42 x0.33 96 x0.74 175 x1.35 278 x2.14 398 x3.07
140 47 x0.34 103 x0.74 185 x1.32 290 x2.07 413 x2.95
150 52 x0.35 110 x0.73 194 x1.29 302 x2.01 427 x2.85
160 57 x0.35 117 x0.73 203 x1.27 313 x1.96 440 x2.75
170 61 x0.36 123 x0.72 212 x1.24 324 x1.9 453 x2.66
180 66 x0.36 129 x0.72 220 x1.22 334 x1.85 464 x2.58
190 70 x0.37 136 x0.71 228 x1.2 343 x1.81 476 x2.5
200 74 x0.37 141 x0.71 235 x1.18 353 x1.76 487 x2.43
210 78 x0.37 147 x0.7 243 x1.16 362 x1.72 498 x2.37
220 82 x0.37 153 x0.69 250 x1.14 370 x1.68 508 x2.31
230 86 x0.38 158 x0.69 257 x1.12 379 x1.65 518 x2.25
240 90 x0.38 163 x0.68 263 x1.1 387 x1.61 527 x2.2
250 94 x0.38 169 x0.67 270 x1.08 395 x1.58 536 x2.15
260 98 x0.38 174 x0.67 276 x1.06 403 x1.55 545 x2.1
All 46 103 187 296 424

These female standards were last updated 3 days ago and are based on 1,000 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 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 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 Calf Raise Seated Leg Curl Machine Shoulder Press Lying Leg Curl Vertical Leg Press Pec Deck Fly Hip Abduction Seated Calf Raise Hip Adduction