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 261,041 lifts by Strength Level users
Hack Squat

Male Hack Squat Standards (kg)

Entire Community

Strength Level Weight
Beginner 54 kg
Novice 98 kg
Intermediate 157 kg
Advanced 231 kg
Elite 315 kg
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? (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

BW Beg. Nov. Int. Adv. Elite
50 23 51 92 146 209
55 28 59 104 161 226
60 34 68 115 174 242
65 40 76 125 187 258
70 46 84 136 200 272
75 52 92 146 212 286
80 58 100 155 223 300
85 64 107 165 234 313
90 69 114 174 245 325
95 75 121 182 256 337
100 80 128 191 266 348
105 86 135 199 275 360
110 91 142 207 285 370
115 96 148 215 294 381
120 101 155 223 303 391
125 106 161 230 312 401
130 111 167 237 320 410
135 116 173 244 328 420
140 121 179 251 336 429
Age Beg. Nov. Int. Adv. Elite
15 46 83 134 197 268
20 52 95 153 225 307
25 54 98 157 231 315
30 54 98 157 231 315
35 54 98 157 231 315
40 54 98 157 231 315
45 51 93 149 219 299
50 48 87 140 206 280
55 44 80 130 190 259
60 40 73 118 174 237
65 37 66 107 157 214
70 33 59 96 141 192
75 29 53 86 126 172
80 26 48 77 113 153
85 24 43 69 101 138
90 21 38 62 91 124

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%

Calculate Your Strength Level

kg
kg
years old

Female Hack Squat Standards (kg)

Entire Community

Strength Level Weight
Beginner 22 kg
Novice 51 kg
Intermediate 94 kg
Advanced 149 kg
Elite 214 kg
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? (kg)

What is the average Hack Squat? The average Hack Squat weight for a female lifter is 94 kg (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 22 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 9 29 62 107 161
45 12 34 69 116 172
50 15 39 76 124 182
55 18 43 82 132 191
60 21 47 87 139 200
65 23 52 93 146 208
70 26 55 98 153 216
75 29 59 103 159 224
80 31 63 108 165 231
85 34 66 112 171 237
90 36 70 117 176 244
95 38 73 121 181 250
100 41 76 125 186 256
105 43 79 129 191 261
110 45 82 133 196 267
115 48 85 137 200 272
120 50 88 140 205 277
Age Beg. Nov. Int. Adv. Elite
15 19 43 80 127 183
20 22 50 91 145 209
25 22 51 94 149 214
30 22 51 94 149 214
35 22 51 94 149 214
40 22 51 94 149 214
45 21 48 89 142 203
50 20 45 83 133 191
55 18 42 77 123 177
60 17 38 70 112 161
65 15 35 64 101 146
70 14 31 57 91 131
75 12 28 51 81 117
80 11 25 46 73 104
85 10 22 41 65 94
90 9 20 37 59 84

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

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

3x10 19%
3x12 15%
4x10 10%
4x12 8%
4x8 7%

Calculate Your Strength Level

kg
kg
years old

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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.