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Hack Squat Strength Standards

Quick Answer Hack Squat

A 180 lb male with an Intermediate-level Hack Squat of 349 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 501 lbs (2.78x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Hack Squat demonstration
Competition-Verified

How strong is your Hack Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Quadriceps, Glutes, Hamstrings
Equipment Hack squat machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Hack Squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Hack Squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced 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

How Does Age Affect Hack Squat Strength?

How Hack Squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced 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

What Do Hack Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Hack Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Hack Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your 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

Stronger than 80% of lifters. You have refined your 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

Stronger than 95% of lifters. Your 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 Hack Squat

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

Beginner → Novice Building Your Foundation
  • Train the 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a 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 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 Hack Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Hack Squat guide on FitnessVolt →

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.

Where Do These Hack Squat Standards Come From?

These Hack Squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Hack Squat Good for Your Weight?

Strength standards help you objectively measure your Hack Squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Hack Squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Hack Squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Hack Squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE