Hack Squat

Hack Squat Standards

Measured in lb

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 306,603 lifts by Strength Level users

Male Hack Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner119 lb
Novice215 lb
Intermediate347 lb
Advanced510 lb
Elite694 lb

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 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.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
11050112203322461
12061129226351495
13073146248378527
14085162270404558
15097178290430588
160109194311454617
170120210330478644
180132225349501670
190143240368523696
200154254385544720
210165268403565744
220176282420585767
230187296436604790
240198309453623811
250208322468642832
260219335484660853
270229348499677873
280239360514694892
290249372528711911
300258384542727930
310268396556743948

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.