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Barbell Hack Squat strength standards

What is a good Barbell Hack Squat?

For a 180 lb male, an Intermediate Barbell Hack Squat is about 296 lb (1.64x bodyweight). Advanced starts around 404 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Hack Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 55 103 170 253 348
120 66 118 190 277 376
130 78 134 209 300 403
140 89 149 227 322 429
150 101 163 245 344 453
160 112 178 263 364 477
170 123 192 280 384 500
180 134 205 296 404 522
190 145 219 312 422 543
200 156 232 328 440 563
210 166 245 343 458 583
220 176 257 358 475 603
230 187 269 372 492 621
240 197 281 386 508 639
250 207 293 400 524 657
260 216 305 413 539 674
270 226 316 427 554 691
280 235 327 439 569 707
290 244 338 452 583 723
300 253 349 464 597 739
310 262 359 476 611 754

The Barbell Hack Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Hack Squat Standards by Age

How the Barbell Hack Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 94 155 237 335 444
20 107 178 271 383 509
25 110 183 278 393 522
30 110 183 278 393 522
35 110 183 278 393 522
40 110 183 278 393 522
45 104 173 264 373 495
50 98 163 247 350 465
55 91 150 229 324 430
60 83 137 209 296 392
65 75 124 189 267 354
70 67 111 169 240 318
75 60 99 151 214 284
80 54 89 135 192 254
85 48 80 121 172 228
90 43 72 109 155 206

The Barbell Hack Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Hack Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 296 lbs (1.64x bodyweight) on the Barbell Hack Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell Hack Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Barbell Hack Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Barbell Hack Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Barbell Hack Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Barbell Hack Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Barbell Hack Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Barbell Hack Squat

Tier-specific training recommendations to move your Barbell Hack Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Hack Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Barbell Hack Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Barbell Hack Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Barbell Hack Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Hack Squat

Barbell Hack Squat demonstration
Primary Muscles Calves, Quadriceps, Glutes, Hamstrings
Equipment Barbell
Difficulty Intermediate
Type Compound
  1. Stand with feet shoulder-width apart and a barbell placed behind your legs.
  2. Bend at the knees and hips to grasp the barbell with an overhand grip.
  3. Keep your back straight and chest up as you lift the barbell by extending your hips and knees.
  4. Stand fully upright, squeezing your glutes at the top of the movement.
  5. Lower the barbell back to the starting position by bending your knees and hips.
  6. Repeat for the desired number of repetitions.
  7. Inhale as you lower the barbell, exhale as you lift.

Tips

  • Maintain a neutral spine throughout the exercise to avoid lower back strain.
  • Ensure the barbell stays close to your legs to reduce pressure on your lower back.
  • Do not lock out your knees at the top of the movement to keep tension on the muscles.
  • Start with a lighter weight to master the form before progressing to heavier loads.

Read the complete Barbell Hack Squat guide on FitnessVolt →

Where Do These Barbell Hack Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Hack Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Barbell Hack Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell Hack Squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Hack Squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell Hack Squat table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.