Hack Squat

Hack Squat Standards

Measured in kg

Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Hack Squat standards are based on 320,153 lifts by Strength Level users

Male Hack Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner54 kg
Novice98 kg
Intermediate157 kg
Advanced231 kg
Elite315 kg

How much should I be able to Hack Squat? (kg)

What is the average Hack Squat? The average Hack Squat weight for a male lifter is 157 kg (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 54 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50235192146209
552859104161226
603468115174242
654076125187258
704684136200272
755292146212286
8058100155223300
8564107165234313
9069114174245325
9575121182256337
10080128191266348
10586135199275360
11091142207285370
11596148215294381
120101155223303391
125106161230312401
130111167237320410
135116173244328420
140121179251336429

How many sets and reps of Hack Squat should I do?

These are the most popular Hack Squat workouts done by male lifters:

3x10 17%
3x8 10%
3x12 10%
4x10 9%
4x8 6%

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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.