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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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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 26 x0.23 75 x0.68 153 x1.39 260 x2.36 387 x3.52
120 36 x0.3 92 x0.76 177 x1.48 291 x2.42 425 x3.54
130 47 x0.36 109 x0.84 201 x1.55 321 x2.47 462 x3.55
140 59 x0.42 126 x0.9 224 x1.6 350 x2.5 497 x3.55
150 71 x0.47 144 x0.96 247 x1.65 379 x2.53 531 x3.54
160 83 x0.52 161 x1.01 270 x1.69 407 x2.54 563 x3.52
170 96 x0.56 178 x1.05 292 x1.72 433 x2.55 595 x3.5
180 108 x0.6 195 x1.08 313 x1.74 460 x2.55 625 x3.47
190 120 x0.63 212 x1.11 334 x1.76 485 x2.55 655 x3.45
200 133 x0.66 228 x1.14 355 x1.77 510 x2.55 684 x3.42
210 145 x0.69 244 x1.16 375 x1.79 534 x2.54 711 x3.39
220 158 x0.72 260 x1.18 395 x1.79 557 x2.53 738 x3.36
230 170 x0.74 276 x1.2 414 x1.8 580 x2.52 765 x3.33
240 182 x0.76 291 x1.21 433 x1.8 603 x2.51 790 x3.29
250 194 x0.78 307 x1.23 452 x1.81 624 x2.5 816 x3.26
260 206 x0.79 322 x1.24 470 x1.81 646 x2.48 840 x3.23
270 218 x0.81 336 x1.25 488 x1.81 667 x2.47 864 x3.2
280 230 x0.82 351 x1.25 505 x1.8 687 x2.45 887 x3.17
290 242 x0.83 365 x1.26 522 x1.8 707 x2.44 910 x3.14
300 253 x0.84 380 x1.27 539 x1.8 727 x2.42 932 x3.11
310 265 x0.85 393 x1.27 556 x1.79 746 x2.41 954 x3.08
All 95 188 318 483 672

These male standards were last updated 3 days ago and are based on 197 filtered lifts.

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 48 x0.53 71 x0.79 100 x1.11 134 x1.48 170 x1.89
100 53 x0.53 76 x0.76 106 x1.06 141 x1.41 179 x1.79
110 57 x0.52 82 x0.74 112 x1.02 148 x1.35 187 x1.7
120 61 x0.51 86 x0.72 118 x0.98 155 x1.29 194 x1.62
130 65 x0.5 91 x0.7 123 x0.95 161 x1.24 201 x1.54
140 68 x0.49 95 x0.68 128 x0.92 166 x1.19 207 x1.48
150 72 x0.48 99 x0.66 133 x0.89 172 x1.15 213 x1.42
160 75 x0.47 103 x0.65 138 x0.86 177 x1.11 219 x1.37
170 78 x0.46 107 x0.63 142 x0.84 182 x1.07 224 x1.32
180 82 x0.45 111 x0.62 146 x0.81 187 x1.04 230 x1.28
190 85 x0.44 114 x0.6 150 x0.79 191 x1.01 235 x1.24
200 87 x0.44 118 x0.59 154 x0.77 195 x0.98 239 x1.2
210 90 x0.43 121 x0.58 158 x0.75 200 x0.95 244 x1.16
220 93 x0.42 124 x0.56 161 x0.73 204 x0.93 248 x1.13
230 96 x0.42 127 x0.55 165 x0.72 207 x0.9 253 x1.1
240 98 x0.41 130 x0.54 168 x0.7 211 x0.88 257 x1.07
250 101 x0.4 133 x0.53 171 x0.69 215 x0.86 261 x1.04
260 103 x0.4 136 x0.52 174 x0.67 218 x0.84 265 x1.02
All 67 95 129 169 212

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare hack squat versus one of the following exercises:

Sled Leg Press Horizontal Leg Press Leg Extension Calf Raise Vertical Leg Press Seated Leg Curl Lying Leg Curl Hip Abduction Hip Adduction