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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 17,000 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 x0.38 103 x0.93 194 x1.77 315 x2.87 458 x4.16
120 53 x0.44 120 x1 218 x1.81 345 x2.87 493 x4.11
130 65 x0.5 136 x1.05 240 x1.85 373 x2.87 526 x4.05
140 76 x0.54 153 x1.09 262 x1.87 400 x2.85 558 x3.99
150 88 x0.59 169 x1.13 283 x1.89 426 x2.84 589 x3.93
160 99 x0.62 185 x1.16 303 x1.9 451 x2.82 618 x3.86
170 111 x0.65 201 x1.18 323 x1.9 475 x2.79 646 x3.8
180 122 x0.68 216 x1.2 342 x1.9 498 x2.77 674 x3.74
190 134 x0.7 231 x1.22 361 x1.9 521 x2.74 700 x3.68
200 145 x0.72 246 x1.23 380 x1.9 543 x2.71 725 x3.63
210 156 x0.74 260 x1.24 397 x1.89 564 x2.68 750 x3.57
220 167 x0.76 274 x1.25 415 x1.89 584 x2.66 774 x3.52
230 178 x0.77 288 x1.25 432 x1.88 605 x2.63 797 x3.46
240 188 x0.78 301 x1.26 448 x1.87 624 x2.6 819 x3.41
250 199 x0.8 315 x1.26 464 x1.86 643 x2.57 841 x3.36
260 209 x0.8 328 x1.26 480 x1.85 662 x2.54 862 x3.32
270 219 x0.81 340 x1.26 496 x1.84 680 x2.52 883 x3.27
280 230 x0.82 353 x1.26 511 x1.82 697 x2.49 903 x3.22
290 239 x0.83 365 x1.26 526 x1.81 715 x2.46 922 x3.18
300 249 x0.83 377 x1.26 540 x1.8 732 x2.44 942 x3.14
310 259 x0.84 389 x1.26 554 x1.79 748 x2.41 960 x3.1
All 109 206 341 508 700

These male standards were last updated 4 days ago and are based on 7,000 filtered lifts.

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 58 x0.65 123 x1.37 213 x2.36 321 x3.56
100 24 x0.24 68 x0.68 137 x1.37 231 x2.31 343 x3.43
110 30 x0.27 77 x0.7 151 x1.37 248 x2.26 364 x3.31
120 36 x0.3 87 x0.72 163 x1.36 265 x2.2 384 x3.2
130 42 x0.32 96 x0.73 176 x1.35 280 x2.15 402 x3.09
140 47 x0.34 104 x0.74 187 x1.34 295 x2.1 420 x3
150 53 x0.35 113 x0.75 199 x1.32 309 x2.06 436 x2.91
160 59 x0.37 121 x0.75 209 x1.31 322 x2.01 452 x2.83
170 64 x0.38 129 x0.76 220 x1.29 335 x1.97 468 x2.75
180 70 x0.39 136 x0.76 230 x1.28 347 x1.93 482 x2.68
190 75 x0.4 144 x0.76 239 x1.26 359 x1.89 496 x2.61
200 80 x0.4 151 x0.76 249 x1.24 371 x1.85 510 x2.55
210 86 x0.41 158 x0.75 258 x1.23 382 x1.82 522 x2.49
220 91 x0.41 165 x0.75 267 x1.21 392 x1.78 535 x2.43
230 96 x0.42 172 x0.75 275 x1.2 403 x1.75 547 x2.38
240 101 x0.42 178 x0.74 283 x1.18 413 x1.72 559 x2.33
250 106 x0.42 185 x0.74 292 x1.17 423 x1.69 570 x2.28
260 110 x0.42 191 x0.74 299 x1.15 432 x1.66 581 x2.23
All 45 104 191 304 437

These female standards were last updated 4 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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Machine Shoulder Press Calf Raise Lying Leg Curl Pec Deck Fly Seated Leg Curl Vertical Leg Press Seated Calf Raise Hip Abduction Hip Adduction

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