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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 14,000 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 46 x0.42 108 x0.98 200 x1.82 321 x2.92 463 x4.21
120 57 x0.47 124 x1.03 222 x1.85 349 x2.91 496 x4.13
130 68 x0.52 140 x1.08 243 x1.87 375 x2.89 527 x4.06
140 79 x0.56 156 x1.11 264 x1.88 401 x2.86 557 x3.98
150 90 x0.6 171 x1.14 284 x1.89 425 x2.83 586 x3.91
160 101 x0.63 186 x1.16 303 x1.89 448 x2.8 614 x3.84
170 112 x0.66 201 x1.18 322 x1.89 471 x2.77 640 x3.76
180 122 x0.68 215 x1.19 340 x1.89 493 x2.74 665 x3.7
190 133 x0.7 229 x1.2 357 x1.88 514 x2.7 690 x3.63
200 143 x0.72 243 x1.21 374 x1.87 534 x2.67 713 x3.57
210 154 x0.73 256 x1.22 391 x1.86 554 x2.64 736 x3.51
220 164 x0.75 269 x1.22 407 x1.85 573 x2.61 758 x3.45
230 174 x0.76 282 x1.23 423 x1.84 592 x2.57 780 x3.39
240 184 x0.77 294 x1.23 438 x1.82 610 x2.54 801 x3.34
250 194 x0.77 307 x1.23 453 x1.81 628 x2.51 821 x3.28
260 203 x0.78 319 x1.23 468 x1.8 645 x2.48 841 x3.23
270 213 x0.79 331 x1.22 482 x1.78 662 x2.45 860 x3.18
280 222 x0.79 342 x1.22 496 x1.77 678 x2.42 878 x3.14
290 231 x0.8 354 x1.22 510 x1.76 694 x2.39 896 x3.09
300 240 x0.8 365 x1.22 523 x1.74 710 x2.37 914 x3.05
310 249 x0.8 376 x1.21 536 x1.73 725 x2.34 932 x3
All 110 206 337 501 687

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

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 23 x0.26 66 x0.73 133 x1.48 224 x2.49 333 x3.7
100 28 x0.28 74 x0.74 145 x1.45 239 x2.39 351 x3.51
110 33 x0.3 82 x0.75 156 x1.42 254 x2.31 369 x3.35
120 38 x0.32 90 x0.75 167 x1.39 267 x2.22 385 x3.21
130 43 x0.33 97 x0.75 176 x1.36 279 x2.15 400 x3.07
140 48 x0.34 104 x0.74 186 x1.33 291 x2.08 414 x2.96
150 53 x0.35 111 x0.74 195 x1.3 303 x2.02 427 x2.85
160 57 x0.36 117 x0.73 204 x1.27 313 x1.96 440 x2.75
170 62 x0.36 124 x0.73 212 x1.25 324 x1.9 452 x2.66
180 66 x0.37 130 x0.72 220 x1.22 334 x1.85 464 x2.58
190 70 x0.37 136 x0.71 228 x1.2 343 x1.81 475 x2.5
200 74 x0.37 142 x0.71 235 x1.18 352 x1.76 486 x2.43
210 78 x0.37 147 x0.7 242 x1.15 361 x1.72 496 x2.36
220 82 x0.37 153 x0.69 249 x1.13 369 x1.68 506 x2.3
230 86 x0.37 158 x0.69 256 x1.11 377 x1.64 515 x2.24
240 90 x0.38 163 x0.68 262 x1.09 385 x1.61 525 x2.19
250 94 x0.37 168 x0.67 269 x1.07 393 x1.57 534 x2.13
260 97 x0.37 173 x0.66 275 x1.06 400 x1.54 542 x2.09
All 47 104 188 297 425

These female standards were last updated a month 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.

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

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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

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