The average Hack Squat is 335 lb for men and 203 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.
| Strength Level | Weight |
|---|---|
| Beginner | 129 lb |
| Novice | 217 lb |
| Intermediate | 335 lb |
| Advanced | 478 lb |
| Elite | 637 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 2.00x |
| Advanced | 2.75x |
| Elite | 3.75x |
What is the average Hack Squat? The average Hack Squat weight for a male lifter is 335 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 129 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 65 | 127 | 213 | 322 | 447 |
| 120 | 77 | 143 | 234 | 347 | 476 |
| 130 | 88 | 158 | 254 | 371 | 504 |
| 140 | 100 | 174 | 273 | 394 | 531 |
| 150 | 111 | 188 | 291 | 416 | 556 |
| 160 | 122 | 202 | 309 | 437 | 580 |
| 170 | 133 | 216 | 326 | 457 | 604 |
| 180 | 143 | 230 | 342 | 477 | 626 |
| 190 | 154 | 243 | 358 | 496 | 647 |
| 200 | 164 | 256 | 374 | 514 | 668 |
| 210 | 174 | 268 | 389 | 531 | 688 |
| 220 | 184 | 280 | 403 | 548 | 708 |
| 230 | 193 | 292 | 417 | 565 | 727 |
| 240 | 203 | 304 | 431 | 581 | 745 |
| 250 | 212 | 315 | 445 | 597 | 762 |
| 260 | 221 | 326 | 458 | 612 | 780 |
| 270 | 230 | 337 | 471 | 627 | 796 |
| 280 | 239 | 348 | 483 | 641 | 813 |
| 290 | 248 | 358 | 496 | 655 | 829 |
| 300 | 256 | 368 | 508 | 669 | 844 |
| 310 | 265 | 378 | 519 | 683 | 859 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 110 | 185 | 285 | 407 | 543 |
| 20 | 126 | 212 | 326 | 465 | 621 |
| 25 | 129 | 217 | 335 | 478 | 637 |
| 30 | 129 | 217 | 335 | 478 | 637 |
| 35 | 129 | 217 | 335 | 478 | 637 |
| 40 | 129 | 217 | 335 | 478 | 637 |
| 45 | 122 | 206 | 317 | 452 | 604 |
| 50 | 114 | 193 | 296 | 423 | 564 |
| 55 | 105 | 178 | 274 | 390 | 521 |
| 60 | 96 | 162 | 250 | 356 | 475 |
| 65 | 87 | 147 | 226 | 323 | 430 |
| 70 | 78 | 132 | 204 | 290 | 387 |
| 75 | 70 | 118 | 182 | 260 | 347 |
| 80 | 63 | 106 | 163 | 233 | 311 |
| 85 | 56 | 95 | 146 | 209 | 279 |
| 90 | 51 | 85 | 131 | 187 | 250 |
These are the most popular Hack Squat workouts done by male lifters:
| 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 |
| Strength Level | Weight |
|---|---|
| Beginner | 57 lb |
| Novice | 117 lb |
| Intermediate | 203 lb |
| Advanced | 313 lb |
| Elite | 440 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 0.75x |
| Intermediate | 1.50x |
| Advanced | 2.25x |
| Elite | 3.00x |
What is the average Hack Squat? The average Hack Squat weight for a female lifter is 203 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 57 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 33 | 80 | 152 | 246 | 357 |
| 100 | 38 | 88 | 163 | 260 | 374 |
| 110 | 43 | 95 | 172 | 272 | 389 |
| 120 | 48 | 102 | 182 | 284 | 403 |
| 130 | 52 | 109 | 191 | 295 | 416 |
| 140 | 57 | 115 | 199 | 305 | 428 |
| 150 | 61 | 121 | 207 | 315 | 439 |
| 160 | 65 | 127 | 214 | 324 | 450 |
| 170 | 69 | 133 | 221 | 333 | 461 |
| 180 | 73 | 138 | 228 | 342 | 471 |
| 190 | 76 | 143 | 235 | 350 | 480 |
| 200 | 80 | 148 | 241 | 357 | 489 |
| 210 | 84 | 153 | 248 | 365 | 498 |
| 220 | 87 | 158 | 253 | 372 | 506 |
| 230 | 91 | 162 | 259 | 379 | 514 |
| 240 | 94 | 166 | 265 | 386 | 522 |
| 250 | 97 | 171 | 270 | 392 | 530 |
| 260 | 100 | 175 | 275 | 398 | 537 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 48 | 100 | 173 | 267 | 375 |
| 20 | 55 | 114 | 198 | 305 | 429 |
| 25 | 57 | 117 | 203 | 313 | 440 |
| 30 | 57 | 117 | 203 | 313 | 440 |
| 35 | 57 | 117 | 203 | 313 | 440 |
| 40 | 57 | 117 | 203 | 313 | 440 |
| 45 | 54 | 111 | 193 | 297 | 417 |
| 50 | 50 | 104 | 180 | 277 | 390 |
| 55 | 46 | 96 | 166 | 256 | 360 |
| 60 | 42 | 87 | 152 | 234 | 328 |
| 65 | 38 | 79 | 137 | 211 | 297 |
| 70 | 35 | 71 | 124 | 190 | 267 |
| 75 | 31 | 64 | 111 | 171 | 240 |
| 80 | 28 | 57 | 99 | 153 | 215 |
| 85 | 25 | 51 | 89 | 137 | 192 |
| 90 | 22 | 46 | 80 | 123 | 173 |
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Strength Level analysed 153,881 qualifying results from 564,866 community lifts to produce our Hack Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 564,866 |
|---|---|
| Qualifying results | 153,881 |
| Male results | 135,021 |
| Female results | 18,860 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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