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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 47,000 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 42 x0.38 102 x0.93 193 x1.76 313 x2.84 453 x4.12
120 54 x0.45 119 x0.99 216 x1.8 342 x2.85 488 x4.07
130 65 x0.5 136 x1.05 239 x1.84 370 x2.85 522 x4.01
140 77 x0.55 153 x1.09 261 x1.86 397 x2.84 554 x3.96
150 88 x0.59 169 x1.13 282 x1.88 423 x2.82 585 x3.9
160 100 x0.62 185 x1.16 302 x1.89 448 x2.8 614 x3.84
170 112 x0.66 201 x1.18 322 x1.9 473 x2.78 643 x3.78
180 123 x0.68 216 x1.2 342 x1.9 496 x2.76 670 x3.72
190 135 x0.71 231 x1.22 361 x1.9 519 x2.73 696 x3.66
200 146 x0.73 246 x1.23 379 x1.9 541 x2.7 722 x3.61
210 157 x0.75 261 x1.24 397 x1.89 562 x2.68 746 x3.55
220 168 x0.76 275 x1.25 415 x1.88 583 x2.65 770 x3.5
230 179 x0.78 289 x1.26 432 x1.88 603 x2.62 793 x3.45
240 190 x0.79 302 x1.26 448 x1.87 623 x2.59 816 x3.4
250 201 x0.8 316 x1.26 465 x1.86 642 x2.57 838 x3.35
260 211 x0.81 329 x1.27 480 x1.85 661 x2.54 859 x3.3
270 221 x0.82 342 x1.27 496 x1.84 679 x2.51 880 x3.26
280 232 x0.83 354 x1.27 511 x1.83 697 x2.49 900 x3.21
290 242 x0.83 367 x1.27 526 x1.81 714 x2.46 920 x3.17
300 252 x0.84 379 x1.26 541 x1.8 731 x2.44 939 x3.13
310 261 x0.84 391 x1.26 555 x1.79 748 x2.41 958 x3.09
All 110 207 340 507 697

These male standards were last updated 6 days ago and are based on 8,000 filtered lifts.

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 60 x0.66 127 x1.41 219 x2.43 330 x3.67
100 24 x0.24 69 x0.69 140 x1.4 236 x2.36 351 x3.51
110 30 x0.27 78 x0.71 153 x1.39 253 x2.3 371 x3.37
120 35 x0.29 87 x0.72 165 x1.37 268 x2.23 390 x3.25
130 41 x0.31 95 x0.73 176 x1.36 282 x2.17 407 x3.13
140 46 x0.33 103 x0.74 187 x1.34 296 x2.12 424 x3.03
150 51 x0.34 111 x0.74 198 x1.32 309 x2.06 439 x2.93
160 56 x0.35 118 x0.74 208 x1.3 322 x2.01 454 x2.84
170 61 x0.36 126 x0.74 217 x1.28 334 x1.96 469 x2.76
180 66 x0.37 133 x0.74 227 x1.26 346 x1.92 482 x2.68
190 71 x0.38 140 x0.74 236 x1.24 357 x1.88 495 x2.61
200 76 x0.38 146 x0.73 244 x1.22 367 x1.84 508 x2.54
210 81 x0.39 153 x0.73 253 x1.2 378 x1.8 520 x2.48
220 86 x0.39 159 x0.72 261 x1.19 388 x1.76 532 x2.42
230 90 x0.39 166 x0.72 269 x1.17 397 x1.73 543 x2.36
240 95 x0.39 172 x0.72 277 x1.15 407 x1.69 554 x2.31
250 99 x0.4 178 x0.71 284 x1.14 416 x1.66 565 x2.26
260 103 x0.4 183 x0.7 291 x1.12 425 x1.63 575 x2.21
All 44 103 191 305 439

These female standards were last updated 6 days ago and are based on 1,000 filtered lifts.

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare hack squat versus one of the following exercises:

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

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