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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Hack Squat standards are based on 564,866 lifts by Strength Level users

How To

Male
Female

Male

Male Hack Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	58 kg
Novice	99 kg
Intermediate	152 kg
Advanced	217 kg
Elite	289 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	2.00x
Advanced	2.75x
Elite	3.75x

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 152 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 58 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	30	58	97	146	203
55	36	66	107	159	218
60	41	73	117	171	231
65	47	81	126	182	245
70	52	88	135	193	257
75	58	95	144	203	269
80	63	102	152	213	280
85	69	109	161	223	291
90	74	115	168	232	302
95	79	121	176	241	312
100	84	127	183	249	321
105	88	133	190	257	331
110	93	139	197	265	340
115	98	145	204	273	349
120	102	150	210	281	357
125	107	156	217	288	365
130	111	161	223	295	373
135	115	166	229	302	381
140	119	171	235	309	389

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	84	129	185	246
20	57	96	148	211	282
25	58	99	152	217	289
30	58	99	152	217	289
35	58	99	152	217	289
40	58	99	152	217	289
45	55	93	144	205	274
50	52	87	134	192	256
55	48	81	124	177	236
60	44	74	113	162	216
65	40	67	103	146	195
70	36	60	92	132	176
75	32	54	83	118	158
80	29	48	74	106	141
85	26	43	66	95	126
90	23	39	60	85	113

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%

2x10 4%

4x12 4%

3x6 4%

3x5 3%

4x6 3%

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	26 kg
Novice	53 kg
Intermediate	92 kg
Advanced	142 kg
Elite	200 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

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 92 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 26 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	36	68	111	161
45	17	40	73	117	169
50	19	43	78	124	176
55	22	47	83	129	183
60	24	50	87	135	190
65	26	53	91	140	196
70	28	56	95	145	202
75	30	59	99	149	207
80	32	62	102	154	212
85	34	64	106	158	217
90	36	67	109	162	221
95	38	69	112	165	226
100	40	72	115	169	230
105	41	74	118	172	234
110	43	76	121	176	238
115	45	78	123	179	241
120	46	80	126	182	245

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	79	121	170
20	25	52	90	138	194
25	26	53	92	142	200
30	26	53	92	142	200
35	26	53	92	142	200
40	26	53	92	142	200
45	24	50	87	135	189
50	23	47	82	126	177
55	21	43	75	116	163
60	19	40	69	106	149
65	17	36	62	96	135
70	16	32	56	86	121
75	14	29	50	77	109
80	13	26	45	69	97
85	11	23	40	62	87
90	10	21	36	56	78

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%

3x8 6%

2x10 5%

4x15 3%

3x6 3%

2x8 2%

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

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	30	58	97	146	203
55	36	66	107	159	218
60	41	73	117	171	231
65	47	81	126	182	245
70	52	88	135	193	257
75	58	95	144	203	269
80	63	102	152	213	280
85	69	109	161	223	291
90	74	115	168	232	302
95	79	121	176	241	312
100	84	127	183	249	321
105	88	133	190	257	331
110	93	139	197	265	340
115	98	145	204	273	349
120	102	150	210	281	357
125	107	156	217	288	365
130	111	161	223	295	373
135	115	166	229	302	381
140	119	171	235	309	389

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	84	129	185	246
20	57	96	148	211	282
25	58	99	152	217	289
30	58	99	152	217	289
35	58	99	152	217	289
40	58	99	152	217	289
45	55	93	144	205	274
50	52	87	134	192	256
55	48	81	124	177	236
60	44	74	113	162	216
65	40	67	103	146	195
70	36	60	92	132	176
75	32	54	83	118	158
80	29	48	74	106	141
85	26	43	66	95	126
90	23	39	60	85	113

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	36	68	111	161
45	17	40	73	117	169
50	19	43	78	124	176
55	22	47	83	129	183
60	24	50	87	135	190
65	26	53	91	140	196
70	28	56	95	145	202
75	30	59	99	149	207
80	32	62	102	154	212
85	34	64	106	158	217
90	36	67	109	162	221
95	38	69	112	165	226
100	40	72	115	169	230
105	41	74	118	172	234
110	43	76	121	176	238
115	45	78	123	179	241
120	46	80	126	182	245

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	79	121	170
20	25	52	90	138	194
25	26	53	92	142	200
30	26	53	92	142	200
35	26	53	92	142	200
40	26	53	92	142	200
45	24	50	87	135	189
50	23	47	82	126	177
55	21	43	75	116	163
60	19	40	69	106	149
65	17	36	62	96	135
70	16	32	56	86	121
75	14	29	50	77	109
80	13	26	45	69	97
85	11	23	40	62	87
90	10	21	36	56	78

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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	30	58	97	146	203
55	36	66	107	159	218
60	41	73	117	171	231
65	47	81	126	182	245
70	52	88	135	193	257
75	58	95	144	203	269
80	63	102	152	213	280
85	69	109	161	223	291
90	74	115	168	232	302
95	79	121	176	241	312
100	84	127	183	249	321
105	88	133	190	257	331
110	93	139	197	265	340
115	98	145	204	273	349
120	102	150	210	281	357
125	107	156	217	288	365
130	111	161	223	295	373
135	115	166	229	302	381
140	119	171	235	309	389

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	84	129	185	246
20	57	96	148	211	282
25	58	99	152	217	289
30	58	99	152	217	289
35	58	99	152	217	289
40	58	99	152	217	289
45	55	93	144	205	274
50	52	87	134	192	256
55	48	81	124	177	236
60	44	74	113	162	216
65	40	67	103	146	195
70	36	60	92	132	176
75	32	54	83	118	158
80	29	48	74	106	141
85	26	43	66	95	126
90	23	39	60	85	113

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	36	68	111	161
45	17	40	73	117	169
50	19	43	78	124	176
55	22	47	83	129	183
60	24	50	87	135	190
65	26	53	91	140	196
70	28	56	95	145	202
75	30	59	99	149	207
80	32	62	102	154	212
85	34	64	106	158	217
90	36	67	109	162	221
95	38	69	112	165	226
100	40	72	115	169	230
105	41	74	118	172	234
110	43	76	121	176	238
115	45	78	123	179	241
120	46	80	126	182	245

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	79	121	170
20	25	52	90	138	194
25	26	53	92	142	200
30	26	53	92	142	200
35	26	53	92	142	200
40	26	53	92	142	200
45	24	50	87	135	189
50	23	47	82	126	177
55	21	43	75	116	163
60	19	40	69	106	149
65	17	36	62	96	135
70	16	32	56	86	121
75	14	29	50	77	109
80	13	26	45	69	97
85	11	23	40	62	87
90	10	21	36	56	78

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

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.

Male

Male Hack Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Hack Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	30	58	97	146	203
55	36	66	107	159	218
60	41	73	117	171	231
65	47	81	126	182	245
70	52	88	135	193	257
75	58	95	144	203	269
80	63	102	152	213	280
85	69	109	161	223	291
90	74	115	168	232	302
95	79	121	176	241	312
100	84	127	183	249	321
105	88	133	190	257	331
110	93	139	197	265	340
115	98	145	204	273	349
120	102	150	210	281	357
125	107	156	217	288	365
130	111	161	223	295	373
135	115	166	229	302	381
140	119	171	235	309	389

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	84	129	185	246
20	57	96	148	211	282
25	58	99	152	217	289
30	58	99	152	217	289
35	58	99	152	217	289
40	58	99	152	217	289
45	55	93	144	205	274
50	52	87	134	192	256
55	48	81	124	177	236
60	44	74	113	162	216
65	40	67	103	146	195
70	36	60	92	132	176
75	32	54	83	118	158
80	29	48	74	106	141
85	26	43	66	95	126
90	23	39	60	85	113

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	36	68	111	161
45	17	40	73	117	169
50	19	43	78	124	176
55	22	47	83	129	183
60	24	50	87	135	190
65	26	53	91	140	196
70	28	56	95	145	202
75	30	59	99	149	207
80	32	62	102	154	212
85	34	64	106	158	217
90	36	67	109	162	221
95	38	69	112	165	226
100	40	72	115	169	230
105	41	74	118	172	234
110	43	76	121	176	238
115	45	78	123	179	241
120	46	80	126	182	245

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	79	121	170
20	25	52	90	138	194
25	26	53	92	142	200
30	26	53	92	142	200
35	26	53	92	142	200
40	26	53	92	142	200
45	24	50	87	135	189
50	23	47	82	126	177
55	21	43	75	116	163
60	19	40	69	106	149
65	17	36	62	96	135
70	16	32	56	86	121
75	14	29	50	77	109
80	13	26	45	69	97
85	11	23	40	62	87
90	10	21	36	56	78

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