These are the most popular Hack Squat workouts done by male lifters:
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
Male Hack Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 119 lb |
Novice | 215 lb |
Intermediate | 347 lb |
Advanced | 510 lb |
Elite | 694 lb |
Bodyweight Ratio
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
By Bodyweight
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 |
By Age
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?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 17% | 436 |
2 | 3 | 8 | 10% | 252 |
2 | 3 | 12 | 10% | 252 |
4 | 4 | 10 | 9% | 225 |
5 | 4 | 8 | 6% | 148 |
6 | 2 | 10 | 4% | 110 |
7 | 4 | 12 | 4% | 101 |
8 | 3 | 6 | 4% | 98 |
9 | 3 | 5 | 3% | 85 |
10 | 4 | 6 | 3% | 65 |
Calculate Your Strength Level
Female
Female Hack Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 49 lb |
Novice | 112 lb |
Intermediate | 207 lb |
Advanced | 329 lb |
Elite | 473 lb |
Bodyweight Ratio
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
By Bodyweight
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 |
By Age
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:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 19% | 139 |
2 | 3 | 12 | 15% | 112 |
3 | 4 | 10 | 10% | 75 |
4 | 4 | 12 | 8% | 57 |
5 | 4 | 8 | 7% | 52 |
6 | 3 | 8 | 6% | 46 |
7 | 2 | 10 | 5% | 35 |
8 | 4 | 15 | 3% | 24 |
9 | 3 | 6 | 3% | 23 |
10 | 2 | 8 | 2% | 16 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Hack Squat (EN)
- Hackenschmidt Kniebeuge (DE)
- Sentadilla Hack (ES)
- Squat Hackenberg (FR)
- Hack przysiad (PL)
- Hack Squat (IT)
- Agachamento hack (PT)