Hack Squat Standards (lb)

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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Hack Squat strength standards are based on 564,866 lifts by Strength Level users from 2019 to 2026. More...

How To

Male
Female

Male

Male Hack Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	129 lb
Novice	217 lb
Intermediate	335 lb
Advanced	478 lb
Elite	637 lb

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? (lb)

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.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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

Female

Female Hack Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	57 lb
Novice	117 lb
Intermediate	203 lb
Advanced	313 lb
Elite	440 lb

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? (lb)

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.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Hack Squat strength standards

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	2 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

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

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
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

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
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

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
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

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 (lb)

Male

Male Hack Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Hack Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Hack Squat strength standards

Other Languages

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

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
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

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