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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 5,000 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 x0.38 104 x0.94 197 x1.79 319 x2.9 464 x4.22
120 53 x0.44 120 x1 219 x1.83 348 x2.9 498 x4.15
130 64 x0.49 136 x1.05 241 x1.85 375 x2.88 530 x4.08
140 75 x0.53 152 x1.08 262 x1.87 401 x2.86 561 x4.01
150 86 x0.57 167 x1.12 282 x1.88 426 x2.84 591 x3.94
160 97 x0.6 183 x1.14 301 x1.88 450 x2.81 619 x3.87
170 108 x0.63 197 x1.16 320 x1.88 473 x2.78 646 x3.8
180 118 x0.66 212 x1.18 339 x1.88 495 x2.75 672 x3.73
190 129 x0.68 226 x1.19 357 x1.88 517 x2.72 697 x3.67
200 140 x0.7 240 x1.2 374 x1.87 538 x2.69 722 x3.61
210 150 x0.72 254 x1.21 391 x1.86 558 x2.66 745 x3.55
220 161 x0.73 267 x1.21 408 x1.85 578 x2.63 768 x3.49
230 171 x0.74 280 x1.22 424 x1.84 597 x2.6 790 x3.43
240 181 x0.75 293 x1.22 439 x1.83 616 x2.57 811 x3.38
250 191 x0.76 306 x1.22 455 x1.82 634 x2.53 832 x3.33
260 200 x0.77 318 x1.22 470 x1.81 651 x2.51 852 x3.28
270 210 x0.78 330 x1.22 484 x1.79 669 x2.48 872 x3.23
280 219 x0.78 342 x1.22 499 x1.78 686 x2.45 891 x3.18
290 229 x0.79 353 x1.22 513 x1.77 702 x2.42 910 x3.14
300 238 x0.79 365 x1.22 527 x1.76 718 x2.39 928 x3.09
310 247 x0.8 376 x1.21 540 x1.74 734 x2.37 946 x3.05
All 107 203 337 504 695

These male standards were last updated 2 days ago and are based on 2,000 filtered lifts.

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.22 57 x0.63 118 x1.31 200 x2.22 299 x3.32
100 25 x0.25 67 x0.67 131 x1.31 218 x2.18 320 x3.2
110 31 x0.28 76 x0.69 144 x1.31 234 x2.13 340 x3.09
120 37 x0.31 85 x0.71 156 x1.3 250 x2.08 359 x2.99
130 42 x0.33 93 x0.72 168 x1.29 264 x2.03 377 x2.9
140 48 x0.34 102 x0.73 179 x1.28 278 x1.99 393 x2.81
150 54 x0.36 110 x0.73 190 x1.27 292 x1.95 409 x2.73
160 59 x0.37 118 x0.74 200 x1.25 305 x1.9 424 x2.65
170 65 x0.38 126 x0.74 210 x1.24 317 x1.86 439 x2.58
180 70 x0.39 133 x0.74 220 x1.22 329 x1.83 453 x2.52
190 76 x0.4 140 x0.74 229 x1.21 340 x1.79 466 x2.45
200 81 x0.4 147 x0.74 238 x1.19 351 x1.76 479 x2.39
210 86 x0.41 154 x0.73 247 x1.18 362 x1.72 491 x2.34
220 91 x0.41 161 x0.73 256 x1.16 372 x1.69 503 x2.29
230 96 x0.42 168 x0.73 264 x1.15 382 x1.66 515 x2.24
240 101 x0.42 174 x0.73 272 x1.13 391 x1.63 526 x2.19
250 106 x0.42 180 x0.72 280 x1.12 401 x1.6 537 x2.15
260 110 x0.42 186 x0.72 287 x1.1 410 x1.58 547 x2.1
All 45 100 181 286 408

These female standards were last updated 2 days ago and are based on 602 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

Barbell

Bench Press 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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

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