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Hack Squat Strength Standards for Men and Women

Discover how your Hack Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Hack Squat Strength Level

Calculate Your Hack Squat Strength

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Hack Squat Weight Standards

Compare your Hack Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner127 lbs
Novice223 lbs
Intermediate355 lbs
Advanced518 lbs
Elite702 lbs

Hack Squat Bodyweight Ratio Standards

See how your Hack Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate2.00
Advanced2.75
Elite4.00
LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.50
Advanced2.25
Elite3.25

Hack Squat Standards by Bodyweight

Find the Hack Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs58 lbs120 lbs211 lbs330 lbs469 lbs
120 lbs69 lbs137 lbs234 lbs359 lbs503 lbs
130 lbs81 lbs154 lbs256 lbs386 lbs535 lbs
140 lbs93 lbs170 lbs278 lbs412 lbs566 lbs
150 lbs105 lbs186 lbs298 lbs438 lbs596 lbs
160 lbs117 lbs202 lbs319 lbs462 lbs625 lbs
170 lbs128 lbs218 lbs338 lbs486 lbs652 lbs
180 lbs140 lbs233 lbs357 lbs509 lbs678 lbs
190 lbs151 lbs248 lbs376 lbs531 lbs704 lbs
200 lbs162 lbs262 lbs393 lbs552 lbs728 lbs
210 lbs173 lbs276 lbs411 lbs573 lbs752 lbs
220 lbs184 lbs290 lbs428 lbs593 lbs775 lbs
230 lbs195 lbs304 lbs444 lbs612 lbs798 lbs
240 lbs206 lbs317 lbs461 lbs631 lbs819 lbs
250 lbs216 lbs330 lbs476 lbs650 lbs840 lbs
260 lbs227 lbs343 lbs492 lbs668 lbs861 lbs
270 lbs237 lbs356 lbs507 lbs685 lbs881 lbs
280 lbs247 lbs368 lbs522 lbs702 lbs900 lbs
290 lbs257 lbs380 lbs536 lbs719 lbs919 lbs
300 lbs266 lbs392 lbs550 lbs735 lbs938 lbs
310 lbs276 lbs404 lbs564 lbs751 lbs956 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs30 lbs75 lbs148 lbs247 lbs367 lbs
100 lbs36 lbs84 lbs161 lbs265 lbs389 lbs
110 lbs41 lbs93 lbs174 lbs282 lbs409 lbs
120 lbs47 lbs102 lbs186 lbs297 lbs428 lbs
130 lbs52 lbs111 lbs198 lbs312 lbs446 lbs
140 lbs58 lbs119 lbs209 lbs326 lbs462 lbs
150 lbs63 lbs127 lbs220 lbs339 lbs478 lbs
160 lbs68 lbs135 lbs230 lbs352 lbs493 lbs
170 lbs74 lbs142 lbs240 lbs364 lbs508 lbs
180 lbs79 lbs149 lbs249 lbs376 lbs522 lbs
190 lbs84 lbs156 lbs258 lbs387 lbs535 lbs
200 lbs88 lbs163 lbs267 lbs398 lbs547 lbs
210 lbs93 lbs170 lbs276 lbs408 lbs560 lbs
220 lbs98 lbs176 lbs284 lbs418 lbs571 lbs
230 lbs102 lbs182 lbs292 lbs428 lbs583 lbs
240 lbs107 lbs188 lbs299 lbs437 lbs594 lbs
250 lbs111 lbs194 lbs307 lbs446 lbs604 lbs
260 lbs116 lbs200 lbs314 lbs455 lbs615 lbs

Hack Squat Standards by Age

Discover how Hack Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15109 lbs191 lbs303 lbs442 lbs599 lbs
20124 lbs218 lbs346 lbs505 lbs685 lbs
25127 lbs223 lbs355 lbs518 lbs702 lbs
30127 lbs223 lbs355 lbs518 lbs702 lbs
35127 lbs223 lbs355 lbs518 lbs702 lbs
40127 lbs223 lbs355 lbs518 lbs702 lbs
45121 lbs212 lbs337 lbs492 lbs667 lbs
50114 lbs200 lbs317 lbs462 lbs626 lbs
55106 lbs185 lbs294 lbs428 lbs580 lbs
6097 lbs170 lbs269 lbs391 lbs530 lbs
6589 lbs154 lbs244 lbs354 lbs480 lbs
7080 lbs139 lbs219 lbs319 lbs431 lbs
7573 lbs125 lbs197 lbs286 lbs386 lbs
8066 lbs113 lbs177 lbs256 lbs346 lbs
8560 lbs102 lbs160 lbs231 lbs311 lbs
9055 lbs93 lbs145 lbs209 lbs281 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1550 lbs104 lbs184 lbs288 lbs410 lbs
2056 lbs118 lbs209 lbs329 lbs468 lbs
2557 lbs120 lbs215 lbs337 lbs481 lbs
3057 lbs120 lbs215 lbs337 lbs481 lbs
3557 lbs120 lbs215 lbs337 lbs481 lbs
4057 lbs120 lbs215 lbs337 lbs481 lbs
4555 lbs115 lbs204 lbs320 lbs456 lbs
5052 lbs108 lbs192 lbs301 lbs429 lbs
5548 lbs101 lbs178 lbs279 lbs397 lbs
6045 lbs92 lbs163 lbs255 lbs363 lbs
6541 lbs84 lbs148 lbs231 lbs329 lbs
7038 lbs77 lbs134 lbs209 lbs296 lbs
7535 lbs69 lbs121 lbs187 lbs265 lbs
8032 lbs63 lbs109 lbs168 lbs238 lbs
8529 lbs57 lbs98 lbs152 lbs214 lbs
9027 lbs52 lbs89 lbs138 lbs194 lbs

Hack Squat Overview

The Hack Squat is a lower body exercise designed to target the quadriceps, glutes, and hamstrings while promoting strength and muscle growth through a controlled, machine-assisted squatting motion.

Muscles Worked

Equipment Needed

Hack squat machine

How To Perform the Hack Squat

  1. Position yourself on the hack squat machine with your back firmly against the backrest and shoulders under the provided pads.
  2. Place your feet shoulder-width apart on the platform, toes slightly pointed out.
  3. Unlock the safety handles and slowly lower your body by bending at the knees and hips.
  4. Continue descending until your thighs are parallel to the platform or until you reach a comfortable depth.
  5. Push through your heels to extend your knees and hips, returning to the starting position.
  6. Lock the safety handles back in place after completing your set.

Want to perfect your form? Check out our detailed guide on Hack Squat for proper technique and tips.

Pro Tips for Hack Squat

  • Keep your back flat against the backrest throughout the movement.
  • Avoid locking out your knees at the top to maintain tension on the muscles.
  • Ensure your knees track over your toes to prevent injury.
  • Adjust the foot placement to find a comfortable position that allows you to perform the full range of motion.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Hack Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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