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Half Squat Strength Standards for Men and Women

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

Calculate Your Half Squat Strength Level

Calculate Your Half Squat Strength

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Half Squat Weight Standards

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

LevelWeight
Beginner162 lbs
Novice230 lbs
Intermediate316 lbs
Advanced415 lbs
Elite523 lbs

Half Squat Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate1.75
Advanced2.25
Elite3.00
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.25

Half Squat Standards by Bodyweight

Find the Half Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs89 lbs133 lbs189 lbs255 lbs328 lbs
120 lbs103 lbs150 lbs210 lbs279 lbs356 lbs
130 lbs117 lbs167 lbs230 lbs303 lbs382 lbs
140 lbs131 lbs184 lbs249 lbs325 lbs407 lbs
150 lbs144 lbs200 lbs268 lbs346 lbs431 lbs
160 lbs157 lbs215 lbs286 lbs367 lbs454 lbs
170 lbs170 lbs231 lbs304 lbs387 lbs476 lbs
180 lbs183 lbs245 lbs321 lbs406 lbs497 lbs
190 lbs196 lbs260 lbs337 lbs425 lbs518 lbs
200 lbs208 lbs274 lbs354 lbs443 lbs538 lbs
210 lbs220 lbs288 lbs369 lbs461 lbs558 lbs
220 lbs232 lbs302 lbs385 lbs478 lbs577 lbs
230 lbs243 lbs315 lbs400 lbs495 lbs595 lbs
240 lbs255 lbs328 lbs414 lbs511 lbs613 lbs
250 lbs266 lbs340 lbs428 lbs527 lbs630 lbs
260 lbs277 lbs353 lbs442 lbs542 lbs647 lbs
270 lbs288 lbs365 lbs456 lbs557 lbs664 lbs
280 lbs298 lbs377 lbs469 lbs572 lbs680 lbs
290 lbs309 lbs388 lbs482 lbs586 lbs695 lbs
300 lbs319 lbs400 lbs495 lbs600 lbs711 lbs
310 lbs329 lbs411 lbs508 lbs614 lbs726 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs54 lbs88 lbs133 lbs189 lbs252 lbs
100 lbs60 lbs96 lbs144 lbs202 lbs267 lbs
110 lbs67 lbs105 lbs154 lbs214 lbs281 lbs
120 lbs73 lbs112 lbs164 lbs226 lbs294 lbs
130 lbs79 lbs120 lbs173 lbs236 lbs306 lbs
140 lbs85 lbs127 lbs182 lbs247 lbs318 lbs
150 lbs90 lbs134 lbs190 lbs256 lbs329 lbs
160 lbs95 lbs141 lbs198 lbs265 lbs339 lbs
170 lbs101 lbs147 lbs205 lbs274 lbs349 lbs
180 lbs106 lbs153 lbs213 lbs283 lbs359 lbs
190 lbs110 lbs159 lbs220 lbs291 lbs368 lbs
200 lbs115 lbs165 lbs226 lbs298 lbs377 lbs
210 lbs120 lbs170 lbs233 lbs306 lbs385 lbs
220 lbs124 lbs176 lbs239 lbs313 lbs393 lbs
230 lbs129 lbs181 lbs245 lbs320 lbs401 lbs
240 lbs133 lbs186 lbs251 lbs327 lbs409 lbs
250 lbs137 lbs191 lbs257 lbs334 lbs416 lbs
260 lbs141 lbs195 lbs263 lbs340 lbs423 lbs

Half Squat Standards by Age

Discover how Half Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15139 lbs197 lbs270 lbs355 lbs446 lbs
20158 lbs225 lbs308 lbs405 lbs510 lbs
25162 lbs230 lbs316 lbs415 lbs523 lbs
30162 lbs230 lbs316 lbs415 lbs523 lbs
35162 lbs230 lbs316 lbs415 lbs523 lbs
40162 lbs230 lbs316 lbs415 lbs523 lbs
45154 lbs219 lbs300 lbs394 lbs496 lbs
50145 lbs206 lbs282 lbs370 lbs466 lbs
55134 lbs191 lbs261 lbs343 lbs432 lbs
60123 lbs175 lbs239 lbs314 lbs395 lbs
65112 lbs159 lbs217 lbs284 lbs357 lbs
70101 lbs143 lbs195 lbs256 lbs321 lbs
7591 lbs129 lbs175 lbs229 lbs288 lbs
8082 lbs116 lbs157 lbs206 lbs258 lbs
8574 lbs104 lbs142 lbs185 lbs232 lbs
9068 lbs95 lbs129 lbs168 lbs210 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1571 lbs109 lbs158 lbs217 lbs282 lbs
2080 lbs123 lbs180 lbs247 lbs322 lbs
2582 lbs126 lbs184 lbs253 lbs330 lbs
3082 lbs126 lbs184 lbs253 lbs330 lbs
3582 lbs126 lbs184 lbs253 lbs330 lbs
4082 lbs126 lbs184 lbs253 lbs330 lbs
4578 lbs120 lbs175 lbs241 lbs313 lbs
5074 lbs113 lbs165 lbs226 lbs294 lbs
5569 lbs105 lbs153 lbs210 lbs273 lbs
6063 lbs97 lbs140 lbs192 lbs250 lbs
6558 lbs88 lbs127 lbs174 lbs226 lbs
7053 lbs80 lbs115 lbs157 lbs204 lbs
7548 lbs72 lbs104 lbs141 lbs183 lbs
8044 lbs65 lbs93 lbs127 lbs164 lbs
8540 lbs59 lbs84 lbs115 lbs148 lbs
9037 lbs54 lbs77 lbs104 lbs134 lbs

Half Squat Overview

The Half Squat is a lower-body exercise that targets the quadriceps, glutes, and hamstrings, improving strength, stability, and flexibility with a reduced range of motion compared to a full squat.

Muscles Worked

Equipment Needed

None

How To Perform the Half Squat

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Engage your core and keep your chest up.
  3. Bend your knees and lower your hips until your thighs are parallel to the ground, ensuring your knees do not extend beyond your toes.
  4. Pause briefly at the bottom of the movement.
  5. Push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

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

Pro Tips for Half Squat

  • Maintain a neutral spine throughout the movement.
  • Keep your knees aligned with your toes to avoid strain.
  • Engage your core for stability.
  • Start with a shallow squat if you are new to the exercise and gradually increase the depth as your strength improves.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Half 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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