Barbell Hack Squat

Barbell Hack Squat shows average weight and strength standards as a reference for legs. Primary muscles: Quadriceps.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 278 lb

Women 105 lb

Barbell Hack Squat: Average weight [1RM]

Level
Beginner	110 lb	42 lb
Novice	183 lb	69 lb
Intermediate	278 lb	105 lb
Advanced	393 lb	148 lb
Elite	522 lb	196 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	55	103	170	253	348
120	66	118	190	277	376
130	78	134	209	300	403
140	89	149	227	322	429
150	101	163	245	344	453
160	112	178	263	364	477
170	123	192	280	384	500
180	134	205	296	404	522
190	145	219	312	422	543
200	156	232	328	440	563
210	166	245	343	458	583
220	176	257	358	475	603
230	187	269	372	492	621
240	197	281	386	508	639
250	207	293	400	524	657
260	216	305	413	539	674
270	226	316	427	554	691
280	235	327	439	569	707
290	244	338	452	583	723
300	253	349	464	597	739
310	262	359	476	611	754

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	94	155	237	335	444
20	107	178	271	383	509
25	110	183	278	393	522
30	110	183	278	393	522
35	110	183	278	393	522
40	110	183	278	393	522
45	104	173	264	373	495
50	98	163	247	350	465
55	91	150	229	324	430
60	83	137	209	296	392
65	75	124	189	267	354
70	67	111	169	240	318
75	60	99	151	214	284
80	54	89	135	192	254
85	48	80	121	172	228
90	43	72	109	155	206

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	28	50	80	118	160
100	31	55	86	124	168
110	34	59	91	131	175
120	37	63	96	137	182
130	40	66	101	142	188
140	43	70	105	147	194
150	46	73	109	152	200
160	48	77	113	157	205
170	51	80	117	162	211
180	53	83	121	166	215
190	56	86	124	170	220
200	58	89	128	174	225
210	60	91	131	178	229
220	62	94	134	181	233
230	64	96	137	185	237
240	66	99	140	188	241
250	68	101	143	191	245
260	70	104	146	195	248

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	59	89	126	167
20	40	67	102	144	191
25	42	69	105	148	196
30	42	69	105	148	196
35	42	69	105	148	196
40	42	69	105	148	196
45	39	65	99	140	186
50	37	61	93	132	175
55	34	57	86	122	162
60	31	52	79	111	148
65	28	47	71	101	133
70	25	42	64	90	120
75	23	37	57	81	107
80	20	34	51	72	96
85	18	30	46	65	86
90	16	27	41	58	77

Group	Muscles
Primary muscles	Quadriceps
Secondary muscles	Gluteus maximus, Adductors
Stabilizers	Hamstrings, Calves
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	55	103	170	253	348
120	66	118	190	277	376
130	78	134	209	300	403
140	89	149	227	322	429
150	101	163	245	344	453
160	112	178	263	364	477
170	123	192	280	384	500
180	134	205	296	404	522
190	145	219	312	422	543
200	156	232	328	440	563
210	166	245	343	458	583
220	176	257	358	475	603
230	187	269	372	492	621
240	197	281	386	508	639
250	207	293	400	524	657
260	216	305	413	539	674
270	226	316	427	554	691
280	235	327	439	569	707
290	244	338	452	583	723
300	253	349	464	597	739
310	262	359	476	611	754

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	94	155	237	335	444
20	107	178	271	383	509
25	110	183	278	393	522
30	110	183	278	393	522
35	110	183	278	393	522
40	110	183	278	393	522
45	104	173	264	373	495
50	98	163	247	350	465
55	91	150	229	324	430
60	83	137	209	296	392
65	75	124	189	267	354
70	67	111	169	240	318
75	60	99	151	214	284
80	54	89	135	192	254
85	48	80	121	172	228
90	43	72	109	155	206

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	28	50	80	118	160
100	31	55	86	124	168
110	34	59	91	131	175
120	37	63	96	137	182
130	40	66	101	142	188
140	43	70	105	147	194
150	46	73	109	152	200
160	48	77	113	157	205
170	51	80	117	162	211
180	53	83	121	166	215
190	56	86	124	170	220
200	58	89	128	174	225
210	60	91	131	178	229
220	62	94	134	181	233
230	64	96	137	185	237
240	66	99	140	188	241
250	68	101	143	191	245
260	70	104	146	195	248

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	59	89	126	167
20	40	67	102	144	191
25	42	69	105	148	196
30	42	69	105	148	196
35	42	69	105	148	196
40	42	69	105	148	196
45	39	65	99	140	186
50	37	61	93	132	175
55	34	57	86	122	162
60	31	52	79	111	148
65	28	47	71	101	133
70	25	42	64	90	120
75	23	37	57	81	107
80	20	34	51	72	96
85	18	30	46	65	86
90	16	27	41	58	77

Barbell Hack Squat

Average weight: Intermediate

Barbell Hack Squat: Average weight [1RM]

Barbell Hack Squat: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	55	103	170	253	348
120	66	118	190	277	376
130	78	134	209	300	403
140	89	149	227	322	429
150	101	163	245	344	453
160	112	178	263	364	477
170	123	192	280	384	500
180	134	205	296	404	522
190	145	219	312	422	543
200	156	232	328	440	563
210	166	245	343	458	583
220	176	257	358	475	603
230	187	269	372	492	621
240	197	281	386	508	639
250	207	293	400	524	657
260	216	305	413	539	674
270	226	316	427	554	691
280	235	327	439	569	707
290	244	338	452	583	723
300	253	349	464	597	739
310	262	359	476	611	754

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	94	155	237	335	444
20	107	178	271	383	509
25	110	183	278	393	522
30	110	183	278	393	522
35	110	183	278	393	522
40	110	183	278	393	522
45	104	173	264	373	495
50	98	163	247	350	465
55	91	150	229	324	430
60	83	137	209	296	392
65	75	124	189	267	354
70	67	111	169	240	318
75	60	99	151	214	284
80	54	89	135	192	254
85	48	80	121	172	228
90	43	72	109	155	206

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	28	50	80	118	160
100	31	55	86	124	168
110	34	59	91	131	175
120	37	63	96	137	182
130	40	66	101	142	188
140	43	70	105	147	194
150	46	73	109	152	200
160	48	77	113	157	205
170	51	80	117	162	211
180	53	83	121	166	215
190	56	86	124	170	220
200	58	89	128	174	225
210	60	91	131	178	229
220	62	94	134	181	233
230	64	96	137	185	237
240	66	99	140	188	241
250	68	101	143	191	245
260	70	104	146	195	248

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	59	89	126	167
20	40	67	102	144	191
25	42	69	105	148	196
30	42	69	105	148	196
35	42	69	105	148	196
40	42	69	105	148	196
45	39	65	99	140	186
50	37	61	93	132	175
55	34	57	86	122	162
60	31	52	79	111	148
65	28	47	71	101	133
70	25	42	64	90	120
75	23	37	57	81	107
80	20	34	51	72	96
85	18	30	46	65	86
90	16	27	41	58	77