These are the most popular Hack Squat workouts done by male lifters:
Strength Level | Weight |
---|---|
Beginner | 119 lb |
Novice | 215 lb |
Intermediate | 347 lb |
Advanced | 510 lb |
Elite | 694 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.25x |
Intermediate | 2.00x |
Advanced | 2.75x |
Elite | 4.00x |
What is the average Hack Squat? The average Hack Squat weight for a male lifter is 347 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 119 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 50 | 112 | 203 | 322 | 461 |
120 | 61 | 129 | 226 | 351 | 495 |
130 | 73 | 146 | 248 | 378 | 527 |
140 | 85 | 162 | 270 | 404 | 558 |
150 | 97 | 178 | 290 | 430 | 588 |
160 | 109 | 194 | 311 | 454 | 617 |
170 | 120 | 210 | 330 | 478 | 644 |
180 | 132 | 225 | 349 | 501 | 670 |
190 | 143 | 240 | 368 | 523 | 696 |
200 | 154 | 254 | 385 | 544 | 720 |
210 | 165 | 268 | 403 | 565 | 744 |
220 | 176 | 282 | 420 | 585 | 767 |
230 | 187 | 296 | 436 | 604 | 790 |
240 | 198 | 309 | 453 | 623 | 811 |
250 | 208 | 322 | 468 | 642 | 832 |
260 | 219 | 335 | 484 | 660 | 853 |
270 | 229 | 348 | 499 | 677 | 873 |
280 | 239 | 360 | 514 | 694 | 892 |
290 | 249 | 372 | 528 | 711 | 911 |
300 | 258 | 384 | 542 | 727 | 930 |
310 | 268 | 396 | 556 | 743 | 948 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 101 | 183 | 295 | 434 | 591 |
20 | 116 | 210 | 338 | 497 | 677 |
25 | 119 | 215 | 347 | 510 | 694 |
30 | 119 | 215 | 347 | 510 | 694 |
35 | 119 | 215 | 347 | 510 | 694 |
40 | 119 | 215 | 347 | 510 | 694 |
45 | 113 | 204 | 329 | 484 | 659 |
50 | 106 | 192 | 309 | 454 | 618 |
55 | 98 | 177 | 286 | 420 | 572 |
60 | 89 | 162 | 261 | 383 | 522 |
65 | 81 | 146 | 236 | 346 | 472 |
70 | 72 | 131 | 211 | 311 | 423 |
75 | 65 | 117 | 189 | 278 | 378 |
80 | 58 | 105 | 169 | 248 | 338 |
85 | 52 | 94 | 152 | 223 | 303 |
90 | 47 | 85 | 137 | 201 | 273 |
These are the most popular Hack Squat workouts done by male lifters:
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 |
Strength Level | Weight |
---|---|
Beginner | 49 lb |
Novice | 112 lb |
Intermediate | 207 lb |
Advanced | 329 lb |
Elite | 473 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.75x |
Intermediate | 1.50x |
Advanced | 2.25x |
Elite | 3.25x |
What is the average Hack Squat? The average Hack Squat weight for a female lifter is 207 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 49 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 22 | 67 | 140 | 239 | 359 |
100 | 28 | 76 | 153 | 257 | 381 |
110 | 33 | 85 | 166 | 274 | 401 |
120 | 39 | 94 | 178 | 289 | 420 |
130 | 44 | 103 | 190 | 304 | 438 |
140 | 50 | 111 | 201 | 318 | 454 |
150 | 55 | 119 | 212 | 331 | 470 |
160 | 60 | 127 | 222 | 344 | 485 |
170 | 66 | 134 | 232 | 356 | 500 |
180 | 71 | 141 | 241 | 368 | 514 |
190 | 76 | 148 | 250 | 379 | 527 |
200 | 80 | 155 | 259 | 390 | 539 |
210 | 85 | 162 | 268 | 400 | 552 |
220 | 90 | 168 | 276 | 410 | 563 |
230 | 94 | 174 | 284 | 420 | 575 |
240 | 99 | 180 | 291 | 429 | 586 |
250 | 103 | 186 | 299 | 438 | 596 |
260 | 108 | 192 | 306 | 447 | 607 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 42 | 96 | 176 | 280 | 402 |
20 | 48 | 110 | 201 | 321 | 460 |
25 | 49 | 112 | 207 | 329 | 473 |
30 | 49 | 112 | 207 | 329 | 473 |
35 | 49 | 112 | 207 | 329 | 473 |
40 | 49 | 112 | 207 | 329 | 473 |
45 | 47 | 107 | 196 | 312 | 448 |
50 | 44 | 100 | 184 | 293 | 421 |
55 | 40 | 93 | 170 | 271 | 389 |
60 | 37 | 84 | 155 | 247 | 355 |
65 | 33 | 76 | 140 | 223 | 321 |
70 | 30 | 69 | 126 | 201 | 288 |
75 | 27 | 61 | 113 | 179 | 257 |
80 | 24 | 55 | 101 | 160 | 230 |
85 | 21 | 49 | 90 | 144 | 206 |
90 | 19 | 44 | 81 | 130 | 186 |
These are the most popular Hack Squat workouts done by female lifters:
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |