Skip to content
Smith Hack Squat strength standards

What is a good Smith Hack Squat?

For a 180 lb male, an Intermediate Smith Hack Squat is about 210 lb (1.17x bodyweight). Advanced starts around 269 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Smith Hack Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.72. 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 53 82 120 165 215
120 63 94 135 181 233
130 72 106 148 197 251
140 81 117 161 212 269
150 90 127 174 228 285
160 99 138 186 242 301
170 108 149 199 256 316
180 117 159 210 269 331
190 125 169 222 282 345
200 134 179 233 294 359
210 142 188 243 306 372
220 150 197 254 318 385
230 158 207 264 329 398
240 166 215 274 341 410
250 174 224 284 351 422
260 181 233 294 362 434
270 189 241 303 372 445
280 196 249 312 382 456
290 203 257 321 392 467
300 210 265 330 402 478
310 217 273 338 412 488

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

Smith Hack Squat Standards by Age

How the Smith 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 86 126 176 233 296
20 99 145 201 267 339
25 102 148 207 274 348
30 102 148 207 274 348
35 102 148 207 274 348
40 102 148 207 274 348
45 96 140 196 260 330
50 91 132 184 244 310
55 84 122 170 226 287
60 76 112 156 206 261
65 69 101 140 186 236
70 62 91 126 167 212
75 55 81 112 150 189
80 50 72 101 134 169
85 45 65 90 120 152
90 40 58 81 108 137

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

Check Your Smith 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 210 lbs (1.17x bodyweight) on the Smith 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Smith Hack Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Smith 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 Smith Hack Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Smith 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 Smith 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 Smith 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 Smith Hack Squat

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

Beginner → Novice Building Your Foundation
  • Train the Smith 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 Smith 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 Smith 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 Smith Hack Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Smith Hack Squat

Smith Hack Squat demonstration
Primary Muscles glutes
Equipment smith-machine
Difficulty Intermediate
Type Compound
["Adjust the barbell on the smith machine to an appropriate height for your body.","Stand with your feet shoulder-width apart, toes slightly pointed outwards.","Position yourself under the barbell, resting it on your upper traps and shoulders.","Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.","Engage your core and keep your chest up as you unrack the barbell.","Take a step back and position your feet slightly wider than shoulder-width apart.","Bend your knees and lower your body down, keeping your chest up and back straight.","Continue descending until your thighs are parallel to the ground or slightly below.","Pause for a moment at the bottom, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Smith Hack Squat guide on FitnessVolt →

Where Do These Smith Hack Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Hack Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.72 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith 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" Smith 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 Smith 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 Smith Hack Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.72 (confidence: low). It is a set of targets, not a measured population.
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.

Related Exercise Standards

Related Calculators

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