Hack Squat

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

Log Hack Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 347 lb

Women 207 lb

Hack Squat: Average weight [1RM]

Level
Beginner	119 lb	49 lb
Novice	215 lb	112 lb
Intermediate	347 lb	207 lb
Advanced	510 lb	329 lb
Elite	694 lb	473 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.

Men by bodyweight (lb) [1RM]

Bodyweight	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

Men by age [1RM]

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

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186

Note: A standard gym barbell usually weighs 44 lb.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Hack Squat in Shiba

How to read the table

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%

More exercises

Legs

Seated Leg Curl

Legs

Dumbbell Bulgarian Split Squat

Bulgarian Split Squat

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186