Hack Squat

Hack Squat Standards

Measured in lb

Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Hack Squat standards are based on 158,466 lifts by Strength Level users
Hack Squat

Male Hack Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 119 lb
Novice 215 lb
Intermediate 347 lb
Advanced 510 lb
Elite 694 lb
Strength Level Bodyweight Ratio
Beginner 0.75x
Novice 1.25x
Intermediate 2.00x
Advanced 2.75x
Elite 4.00x

How much should I be able to Hack Squat? (lb)

What is the average Hack Squat? The average Hack Squat weight for a male lifter is 347 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hack Squat? Male beginners should aim to lift 119 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 50 112 203 322 461
120 61 129 226 351 495
130 73 146 248 378 527
140 85 162 270 404 558
150 97 178 290 430 588
160 109 194 311 454 617
170 120 210 330 478 644
180 132 225 349 501 670
190 143 240 368 523 696
200 154 254 385 544 720
210 165 268 403 565 744
220 176 282 420 585 767
230 187 296 436 604 790
240 198 309 453 623 811
250 208 322 468 642 832
260 219 335 484 660 853
270 229 348 499 677 873
280 239 360 514 694 892
290 249 372 528 711 911
300 258 384 542 727 930
310 268 396 556 743 948
Age Beg. Nov. Int. Adv. Elite
15 101 183 295 434 591
20 116 210 338 497 677
25 119 215 347 510 694
30 119 215 347 510 694
35 119 215 347 510 694
40 119 215 347 510 694
45 113 204 329 484 659
50 106 192 309 454 618
55 98 177 286 420 572
60 89 162 261 383 522
65 81 146 236 346 472
70 72 131 211 311 423
75 65 117 189 278 378
80 58 105 169 248 338
85 52 94 152 223 303
90 47 85 137 201 273

How many sets and reps of Hack Squat should I do?

These are the most popular Hack Squat workouts done by male lifters:

3x10 17%
3x8 11%
3x12 10%
4x10 7%
2x10 5%

Calculate Your Strength Level

lb
lb
years old

Female Hack Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 49 lb
Novice 112 lb
Intermediate 207 lb
Advanced 329 lb
Elite 473 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.75x
Intermediate 1.50x
Advanced 2.25x
Elite 3.25x

How much should I be able to Hack Squat? (lb)

What is the average Hack Squat? The average Hack Squat weight for a female lifter is 207 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hack Squat? Female beginners should aim to lift 49 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 22 67 140 239 359
100 28 76 153 257 381
110 33 85 166 274 401
120 39 94 178 289 420
130 44 103 190 304 438
140 50 111 201 318 454
150 55 119 212 331 470
160 60 127 222 344 485
170 66 134 232 356 500
180 71 141 241 368 514
190 76 148 250 379 527
200 80 155 259 390 539
210 85 162 268 400 552
220 90 168 276 410 563
230 94 174 284 420 575
240 99 180 291 429 586
250 103 186 299 438 596
260 108 192 306 447 607
Age Beg. Nov. Int. Adv. Elite
15 42 96 176 280 402
20 48 110 201 321 460
25 49 112 207 329 473
30 49 112 207 329 473
35 49 112 207 329 473
40 49 112 207 329 473
45 47 107 196 312 448
50 44 100 184 293 421
55 40 93 170 271 389
60 37 84 155 247 355
65 33 76 140 223 321
70 30 69 126 201 288
75 27 61 113 179 257
80 24 55 101 160 230
85 21 49 90 144 206
90 19 44 81 130 186

How many sets and reps of Hack Squat should I do?

These are the most popular Hack Squat workouts done by female lifters:

3x12 17%
3x10 17%
4x8 10%
4x10 9%
3x8 6%

Calculate Your Strength Level

lb
lb
years old

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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.