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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 48,000 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 39 x0.36 99 x0.9 191 x1.74 313 x2.84 457 x4.16
120 50 x0.42 116 x0.96 214 x1.78 342 x2.85 492 x4.1
130 61 x0.47 132 x1.02 236 x1.82 370 x2.84 525 x4.04
140 72 x0.51 148 x1.06 257 x1.84 396 x2.83 557 x3.98
150 83 x0.56 164 x1.09 278 x1.85 422 x2.81 587 x3.92
160 94 x0.59 180 x1.12 298 x1.86 447 x2.79 616 x3.85
170 106 x0.62 195 x1.15 318 x1.87 471 x2.77 644 x3.79
180 117 x0.65 210 x1.17 337 x1.87 494 x2.74 671 x3.73
190 128 x0.67 225 x1.18 356 x1.87 516 x2.72 697 x3.67
200 139 x0.69 239 x1.2 374 x1.87 538 x2.69 723 x3.61
210 149 x0.71 253 x1.21 391 x1.86 559 x2.66 747 x3.56
220 160 x0.73 267 x1.21 408 x1.86 579 x2.63 771 x3.5
230 171 x0.74 280 x1.22 425 x1.85 599 x2.61 793 x3.45
240 181 x0.75 294 x1.22 441 x1.84 619 x2.58 816 x3.4
250 191 x0.76 307 x1.23 457 x1.83 637 x2.55 837 x3.35
260 201 x0.77 320 x1.23 473 x1.82 656 x2.52 858 x3.3
270 211 x0.78 332 x1.23 488 x1.81 674 x2.49 879 x3.25
280 221 x0.79 344 x1.23 503 x1.8 691 x2.47 899 x3.21
290 231 x0.8 356 x1.23 517 x1.78 708 x2.44 918 x3.17
300 240 x0.8 368 x1.23 532 x1.77 725 x2.42 937 x3.12
310 250 x0.81 380 x1.23 546 x1.76 741 x2.39 956 x3.08
All 105 202 336 506 699

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

Female Hack Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 60 x0.66 127 x1.41 220 x2.44 331 x3.68
100 24 x0.24 69 x0.69 140 x1.4 237 x2.37 352 x3.52
110 29 x0.27 77 x0.7 152 x1.39 253 x2.3 372 x3.38
120 35 x0.29 86 x0.72 164 x1.37 268 x2.23 390 x3.25
130 40 x0.31 94 x0.72 175 x1.35 282 x2.17 407 x3.13
140 45 x0.32 102 x0.73 186 x1.33 295 x2.11 423 x3.02
150 50 x0.33 109 x0.73 196 x1.31 308 x2.06 439 x2.93
160 55 x0.34 117 x0.73 206 x1.29 321 x2 453 x2.83
170 60 x0.35 124 x0.73 216 x1.27 332 x1.96 467 x2.75
180 65 x0.36 131 x0.73 225 x1.25 344 x1.91 481 x2.67
190 70 x0.37 138 x0.72 234 x1.23 355 x1.87 494 x2.6
200 74 x0.37 144 x0.72 242 x1.21 365 x1.83 506 x2.53
210 79 x0.38 151 x0.72 250 x1.19 375 x1.79 518 x2.47
220 83 x0.38 157 x0.71 258 x1.17 385 x1.75 529 x2.41
230 88 x0.38 163 x0.71 266 x1.16 394 x1.71 540 x2.35
240 92 x0.38 169 x0.7 273 x1.14 403 x1.68 551 x2.3
250 96 x0.39 174 x0.7 281 x1.12 412 x1.65 561 x2.25
260 101 x0.39 180 x0.69 288 x1.11 421 x1.62 571 x2.2
All 43 102 189 304 438

These female standards were last updated a week 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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare hack squat versus one of the following exercises:

Sled Leg Press Chest Press Leg Extension Horizontal Leg Press Calf Raise Pec Deck Fly Machine Shoulder Press Seated Leg Curl Lying Leg Curl Vertical Leg Press Seated Calf Raise Hip Abduction Hip Adduction

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