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Hack Squat strength standards

What is a good Hack Squat?

For a 180 lb male, an Intermediate Hack Squat is about 349 lb (1.94x bodyweight). Advanced starts around 501 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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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 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

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

Hack Squat Standards by Age

How the 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
15 101 183 295 434 591
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

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

Check Your 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 349 lbs (1.94x bodyweight) on the 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

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What the Hack Squat Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Hack Squat demonstration
Primary Muscles Quadriceps, Glutes, Hamstrings
Equipment Hack squat machine
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Hack Squat guide on FitnessVolt →

Where Do These Hack Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Hack Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the 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" 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 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 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.