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.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)
Our community Hack Squat standards are based on 100,000 lifts by Strength Level users

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

Male Lifters

What is the average Hack Squat? The average Hack Squat weight for a male lifter is 337 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 106 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Hack Squat? The average Hack Squat weight for a female lifter is 190 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 44 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

Male Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 39 x0.36 99 x0.9 191 x1.73 312 x2.84 456 x4.14
120 50 x0.42 116 x0.97 214 x1.78 341 x2.84 491 x4.09
130 61 x0.47 132 x1.02 236 x1.81 369 x2.84 524 x4.03
140 72 x0.52 149 x1.06 257 x1.84 396 x2.83 556 x3.97
150 84 x0.56 165 x1.1 278 x1.86 422 x2.81 587 x3.91
160 95 x0.59 180 x1.13 299 x1.87 447 x2.79 616 x3.85
170 106 x0.62 196 x1.15 318 x1.87 471 x2.77 644 x3.79
180 117 x0.65 211 x1.17 337 x1.87 494 x2.74 671 x3.73
190 128 x0.68 225 x1.19 356 x1.87 516 x2.72 697 x3.67
200 139 x0.7 240 x1.2 374 x1.87 538 x2.69 723 x3.61
210 150 x0.72 254 x1.21 392 x1.87 559 x2.66 747 x3.56
220 161 x0.73 268 x1.22 409 x1.86 580 x2.64 771 x3.5
230 172 x0.75 282 x1.22 426 x1.85 600 x2.61 794 x3.45
240 182 x0.76 295 x1.23 442 x1.84 619 x2.58 816 x3.4
250 192 x0.77 308 x1.23 458 x1.83 638 x2.55 838 x3.35
260 203 x0.78 321 x1.23 474 x1.82 657 x2.53 859 x3.3
270 213 x0.79 334 x1.24 489 x1.81 675 x2.5 880 x3.26
280 223 x0.8 346 x1.24 504 x1.8 692 x2.47 900 x3.21
290 232 x0.8 358 x1.24 519 x1.79 710 x2.45 919 x3.17
300 242 x0.81 370 x1.23 533 x1.78 726 x2.42 938 x3.13
310 252 x0.81 382 x1.23 548 x1.77 743 x2.4 957 x3.09
All 105 202 337 506 699

These male standards were last updated August and are based on 7,000 filtered lifts.

lb
lb

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 20 x0.22 61 x0.68 129 x1.44 223 x2.47 335 x3.73
100 25 x0.25 70 x0.7 142 x1.42 239 x2.39 356 x3.56
110 30 x0.27 79 x0.71 154 x1.4 255 x2.32 375 x3.41
120 35 x0.29 87 x0.72 166 x1.38 270 x2.25 393 x3.27
130 40 x0.31 95 x0.73 177 x1.36 284 x2.18 409 x3.15
140 45 x0.32 103 x0.73 187 x1.34 297 x2.12 425 x3.04
150 50 x0.34 110 x0.73 197 x1.31 310 x2.06 440 x2.94
160 55 x0.35 117 x0.73 207 x1.29 322 x2.01 455 x2.84
170 60 x0.35 124 x0.73 216 x1.27 333 x1.96 468 x2.75
180 65 x0.36 131 x0.73 225 x1.25 344 x1.91 481 x2.67
190 69 x0.37 137 x0.72 233 x1.23 355 x1.87 494 x2.6
200 74 x0.37 144 x0.72 242 x1.21 365 x1.82 506 x2.53
210 78 x0.37 150 x0.71 250 x1.19 375 x1.78 517 x2.46
220 83 x0.38 156 x0.71 257 x1.17 384 x1.75 529 x2.4
230 87 x0.38 162 x0.7 265 x1.15 393 x1.71 539 x2.34
240 91 x0.38 168 x0.7 272 x1.13 402 x1.68 550 x2.29
250 95 x0.38 173 x0.69 279 x1.12 411 x1.64 560 x2.24
260 99 x0.38 179 x0.69 286 x1.1 419 x1.61 570 x2.19
All 44 103 190 305 440

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

lb
lb

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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 21,301,000 lifts Squat 12,020,000 lifts Deadlift 11,664,000 lifts Shoulder Press 2,933,000 lifts Bent Over Row 995,000 lifts Barbell Curl 1,314,000 lifts Hex Bar Deadlift 556,000 lifts Incline Bench Press 797,000 lifts Front Squat 919,000 lifts Sumo Deadlift 374,000 lifts Hip Thrust 361,000 lifts Romanian Deadlift 321,000 lifts Military Press 457,000 lifts Close Grip Bench Press 175,000 lifts EZ Bar Curl 133,000 lifts Preacher Curl 126,000 lifts Lying Tricep Extension 133,000 lifts Seated Shoulder Press 131,000 lifts Decline Bench Press 186,000 lifts Rack Pull 131,000 lifts Barbell Shrug 194,000 lifts T Bar Row 153,000 lifts Pendlay Row 128,000 lifts Upright Row 116,000 lifts Box Squat 110,000 lifts Paused Bench Press 32,000 lifts Barbell Calf Raise 46,000 lifts Tricep Extension 115,000 lifts Barbell Glute Bridge 36,000 lifts Bench Pull 26,000 lifts Bulgarian Split Squat 88,000 lifts Barbell Lunge 82,000 lifts Log Press 26,000 lifts Strict Curl 31,000 lifts Split Squat 58,000 lifts Floor Press 89,000 lifts Half Squat 123 lifts Pause Squat 25,000 lifts Bodyweight Calf Raise 7,000 lifts Good Morning 89,000 lifts Stiff Leg Deadlift 81,000 lifts Wrist Curl 67,000 lifts Single Arm Landmine Press 161 lifts Neck Curl 33,000 lifts Barbell Reverse Lunge 35,000 lifts Sumo Squat 23,000 lifts Zercher Squat 79,000 lifts Safety Bar Squat 28,000 lifts Snatch Grip Deadlift 22,000 lifts Landmine Press 20,000 lifts Pause Deadlift 20,000 lifts Cheat Curl 4,000 lifts Zercher Deadlift 186 lifts Paused Squat 78 lifts Z Press 18,000 lifts Barbell Hack Squat 30,000 lifts Deficit Deadlift 35,000 lifts Spoto Press 46 lifts Barbell Power Shrug 879 lifts Walking Lunge 3,000 lifts Pin Squat 16,000 lifts Spider Curl 17,000 lifts Jefferson Deadlift 21,000 lifts Wide Grip Bench Press 19,000 lifts Barbell Pullover 22,000 lifts Reverse Grip Bench Press 53,000 lifts Reverse Barbell Curl 48,000 lifts Landmine Squat 51,000 lifts Behind The Back Deadlift 53 lifts Pin Bench Press 33 lifts Viking Press 18,000 lifts JM Press 16,000 lifts Shoulder Pin Press 18,000 lifts Single Leg Romanian Deadlift 25,000 lifts Yates Row 21,000 lifts Reverse Wrist Curl 52,000 lifts Close Grip Incline Bench Press 86 lifts Hex Bar Shrug 116 lifts Meadows Row 65 lifts Machine Shrug 642 lifts Bench Pin Press 27,000 lifts Neck Extension 18,000 lifts Single Leg Deadlift 21,000 lifts Belt Squat 31,000 lifts Reverse Curl 18,000 lifts Jefferson Squat 409 lifts Behind The Back Barbell Shrug 306 lifts Bent Arm Barbell Pullover 421 lifts Donkey Calf Raise 832 lifts Snatch Deadlift 18,000 lifts Behind The Neck Press 27,000 lifts Barbell Front Raise 27,000 lifts Wall Ball 16,000 lifts Ab Wheel Rollout 3,000 lifts

Bodyweight

Pull Ups 1,763,000 lifts Push Ups 958,000 lifts Dips 670,000 lifts Chin Ups 409,000 lifts Sit Ups 95,000 lifts Crunches 51,000 lifts Bodyweight Squat 91,000 lifts Muscle Ups 82,000 lifts Decline Crunch 2,000 lifts Glute Bridge 12,000 lifts Pistol Squat 10,000 lifts One Arm Push Ups 32,000 lifts Single Leg Squat 39,000 lifts Reverse Crunches 1,000 lifts Inverted Row 9,000 lifts Diamond Push Ups 23,000 lifts Incline Push Up 1,000 lifts Neutral Grip Pull Ups 15,000 lifts Ring Dips 5,000 lifts Hanging Leg Raise 11,000 lifts Handstand Push Ups 25,000 lifts One Arm Pull Ups 15,000 lifts Back Extension 11,000 lifts Nordic Hamstring Curl 2,000 lifts Superman 59 lifts Pike Push Up 1,000 lifts Bicycle Crunch 1,000 lifts Side Crunch 487 lifts Sissy Squat 974 lifts Close Grip Push Up 2,000 lifts Reverse Lunge 3,000 lifts Russian Twist 9,000 lifts Lunge 17,000 lifts Archer Push Ups 67 lifts Side Lunge 923 lifts Roman Chair Side Bend 303 lifts Mountain Climbers 659 lifts Squat Jumps 1,000 lifts Floor Hip Extension 190 lifts Hanging Knee Raise 2,000 lifts Bench Dips 5,000 lifts Burpees 22,000 lifts Glute Kickback 85 lifts Squat Thrust 344 lifts Ring Muscle Ups 1,000 lifts Toes To Bar 5,000 lifts Lying Leg Raise 7,000 lifts Scissor Kicks 37 lifts Reverse Hyperextension 43 lifts Star Jump 368 lifts Leg Lift 548 lifts Jumping Jack 1,000 lifts Incline Bench Sit Up 1,000 lifts Hip Extension 344 lifts Flutter Kicks 822 lifts Floor Hip Abduction 355 lifts Decline Push Up 3,000 lifts Clap Pull Up 592 lifts Glute Ham Raise 2,000 lifts

Olympic

Power Clean 630,000 lifts Snatch 269,000 lifts Clean 218,000 lifts Clean and Jerk 275,000 lifts Push Press 200,000 lifts Hang Clean 81,000 lifts Clean and Press 178,000 lifts Overhead Squat 77,000 lifts Push Jerk 69,000 lifts Dumbbell Snatch 20,000 lifts Thruster 71,000 lifts Power Snatch 64,000 lifts Split Jerk 23,000 lifts Hang Power Clean 21,000 lifts Dumbbell Clean and Press 126 lifts Hang Snatch 87 lifts Dumbbell Thruster 34 lifts Dumbbell Push Press 1,000 lifts Dumbbell Hang Clean 576 lifts Dumbbell High Pull 726 lifts Muscle Snatch 19,000 lifts Snatch Pull 18,000 lifts Clean High Pull 27,000 lifts Clean Pull 25,000 lifts

Dumbbell

Dumbbell Bench Press 1,671,000 lifts Dumbbell Curl 1,339,000 lifts Dumbbell Shoulder Press 871,000 lifts Incline Dumbbell Bench Press 564,000 lifts Dumbbell Row 377,000 lifts Dumbbell Lateral Raise 352,000 lifts Hammer Curl 189,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Fly 156,000 lifts Goblet Squat 132,000 lifts Dumbbell Bulgarian Split Squat 114,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Concentration Curl 105,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Dumbbell Front Raise 111,000 lifts Dumbbell Lunge 140,000 lifts Dumbbell Tricep Extension 132,000 lifts Dumbbell Deadlift 31,000 lifts Arnold Press 91,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Incline Hammer Curl 23,000 lifts Dumbbell Wrist Curl 25,000 lifts Dumbbell Pullover 76,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Dumbbell Reverse Fly 69,000 lifts Incline Dumbbell Fly 90,000 lifts Seated Dumbbell Curl 3,000 lifts Dumbbell Tricep Kickback 59,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Dumbbell Z Press 16,000 lifts Dumbbell Preacher Curl 22,000 lifts Chest Supported Dumbbell Row 58,000 lifts Bent Over Dumbbell Row 6,000 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Split Squat 257 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Incline Y Raise 971 lifts Decline Dumbbell Fly 754 lifts Dumbbell Side Bend 22,000 lifts Dumbbell Reverse Curl 157 lifts Tate Press 17,000 lifts Dumbbell External Rotation 1,000 lifts Dumbbell Calf Raise 34,000 lifts Zottman Curl 18,000 lifts Dumbbell Bench Pull 19,000 lifts Decline Dumbbell Bench Press 59,000 lifts Renegade Row 18,000 lifts Dumbbell Walking Calf Raise 71 lifts Dumbbell Face Pull 293 lifts Single Leg Dumbbell Deadlift 167 lifts Dumbbell Front Squat 3,000 lifts

Machine

Sled Leg Press 775,000 lifts Leg Extension 306,000 lifts Horizontal Leg Press 378,000 lifts Hack Squat 100,000 lifts Chest Press 274,000 lifts Machine Chest Fly 114,000 lifts Seated Leg Curl 165,000 lifts Lying Leg Curl 150,000 lifts Machine Shoulder Press 118,000 lifts Machine Bicep Curl 26,000 lifts Machine Row 65,000 lifts Machine Calf Raise 152,000 lifts Smith Machine Squat 65,000 lifts Smith Machine Bench Press 71,000 lifts Hip Abduction 71,000 lifts Close Grip Lat Pulldown 31,000 lifts Machine Reverse Fly 26,000 lifts Hip Adduction 63,000 lifts Seated Calf Raise 82,000 lifts Vertical Leg Press 130,000 lifts Machine Seated Crunch 55,000 lifts Smith Machine Shrug 1,000 lifts Single Leg Press 24,000 lifts Machine Tricep Extension 35,000 lifts Single Leg Seated Calf Raise 783 lifts Machine Tricep Press 24,000 lifts Seated Dip Machine 57,000 lifts Machine Lateral Raise 20,000 lifts Standing Leg Curl 51,000 lifts Sled Press Calf Raise 23,000 lifts Machine Back Extension 22,000 lifts

Cable

Lat Pulldown 569,000 lifts Tricep Pushdown 265,000 lifts Seated Cable Row 203,000 lifts Tricep Rope Pushdown 138,000 lifts Cable Fly 85,000 lifts Face Pull 73,000 lifts Cable Lateral Raise 98,000 lifts One Arm Seated Cable Row 1,000 lifts Cable Bicep Curl 101,000 lifts Cable Woodchoppers 25,000 lifts Cable Overhead Tricep Extension 31,000 lifts Cable Upright Row 1,000 lifts Cable External Rotation 460 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Pull Through 55,000 lifts Cable Kickback 18,000 lifts One Arm Cable Bicep Curl 44,000 lifts Cable Crunch 77,000 lifts Behind The Back Cable Curl 335 lifts Cable Reverse Fly 33,000 lifts Cable Hammer Curl 87 lifts Cable Leg Extension 687 lifts Reverse Grip Tricep Pushdown 19,000 lifts High Pulley Crunch 152 lifts Straight Arm Pulldown 23,000 lifts One Arm Pulldown 598 lifts Cable Crossover 35,000 lifts One Arm Lat Pulldown 194 lifts Standing Cable Crunch 309 lifts Overhead Cable Curl 322 lifts Lying Cable Curl 128 lifts Incline Cable Curl 133 lifts Cable Shrug 450 lifts

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