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Chest Chest
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Back Back
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Shoulders Shoulders
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Arms Arms
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Legs Legs
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Core Core

Hack Squat

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

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Hack Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 347 lb
Women 207 lb

Hack Squat: Average weight [1RM]

Level Men Women
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.

Hack Squat: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
11050112203322461
12061129226351495
13073146248378527
14085162270404558
15097178290430588
160109194311454617
170120210330478644
180132225349501670
190143240368523696
200154254385544720
210165268403565744
220176282420585767
230187296436604790
240198309453623811
250208322468642832
260219335484660853
270229348499677873
280239360514694892
290249372528711911
300258384542727930
310268396556743948

Men by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
15101183295434591
20116210338497677
25119215347510694
30119215347510694
35119215347510694
40119215347510694
45113204329484659
50106192309454618
5598177286420572
6089162261383522
6581146236346472
7072131211311423
7565117189278378
8058105169248338
855294152223303
904785137201273

Women by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
902267140239359
1002876153257381
1103385166274401
1203994178289420
13044103190304438
14050111201318454
15055119212331470
16060127222344485
17066134232356500
18071141241368514
19076148250379527
20080155259390539
21085162268400552
22090168276410563
23094174284420575
24099180291429586
250103186299438596
260108192306447607

Women by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
154296176280402
2048110201321460
2549112207329473
3049112207329473
3549112207329473
4049112207329473
4547107196312448
5044100184293421
554093170271389
603784155247355
653376140223321
703069126201288
752761113179257
802455101160230
85214990144206
90194481130186

Note: A standard gym barbell usually weighs 44 lb.

Muscles worked

Group Muscles
Primary muscles Quadriceps, Gluteus maximus
Secondary muscles Hamstrings, Adductors
Stabilizers External obliques, Erector spinae
Grip None

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Review weight, reps, and progress in one place.

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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%

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Chest

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Dumbbell Bench Press
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Chest / Dumbbell
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Chest / Machine
Dumbbell Fly
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Chest / Dumbbell
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Smith Machine Bench Press
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Chest / Machine
Cable Fly
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Chest / Cable
Chest Press
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Floor Press
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Incline Dumbbell Fly
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Chest / Dumbbell
Dumbbell Floor Press
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Chest / Dumbbell
Decline Dumbbell Bench Press
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Chest / Dumbbell
Paused Bench Press
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One-Arm Push-Up
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Chest / Bodyweight
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Diamond Push-Up
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Wide-Grip Bench Press
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Close-Grip Push-Up
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Archer Push-Up
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Back
Chin Ups
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Back / Bodyweight
Dumbbell Row
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Back / Dumbbell
Seated Cable Row
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Back / Cable
Barbell Shrug
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Back / Barbell
T-Bar Row
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Dumbbell Shrug
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Back / Dumbbell
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Machine Row
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Back / Machine
Dumbbell Pullover
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Back / Dumbbell
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Back / Dumbbell
Chest-Supported Dumbbell Row
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Back / Dumbbell
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Machine Reverse Fly
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Back Extension
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Bench Pull
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Machine Back Extension
Machine Back Extension
Back / Machine
Barbell Pullover
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Back / Barbell
One-Arm Pull-Up
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Back / Bodyweight
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One-Arm Lat Pulldown
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Cable Upright Row
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Back / Cable
Machine Shrug
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Back / Machine
Hex Bar Shrug
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Smith Machine Shrug
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Back / Dumbbell
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Back / Cable
Bent-Arm Barbell Pullover
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Back / Barbell
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Behind-The-Back Barbell Shrug
Behind-The-Back Barbell Shrug
Back / Barbell
Reverse Hyperextension
Reverse Hyperextension
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Shoulders

Shoulder Press
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Dumbbell Shoulder Press
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Shoulders / Dumbbell
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Shoulders / Dumbbell
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Incline Hammer Curl
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Spider Curl
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Zottman Curl
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Seated Dumbbell Curl
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Cheat Curl
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Cable Hammer Curl
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Incline Cable Curl
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Leg Extension
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Horizontal Leg Press
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Hack Squat
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Seated Leg Curl
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Lying Leg Curl
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Legs
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Dumbbell Lunge
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Box Squat
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Bodyweight Squat
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Vertical Leg Press
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Legs
Smith Machine Squat
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Legs
Good Morning
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Legs
Zercher Squat
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Barbell Lunge
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Legs / Barbell
Hip Adduction
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Legs
Overhead Squat
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Legs
Barbell Calf Raise
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Legs / Barbell
Dumbbell Squat
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Legs / Dumbbell
Split Squat
Split Squat
Legs
Dumbbell Calf Raise
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Legs / Dumbbell
Cable Pull-Through
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Legs / Cable
Standing Leg Curl
Standing Leg Curl
Legs
Landmine Squat
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Legs
Barbell Reverse Lunge
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Legs / Barbell
Barbell Glute Bridge
Barbell Glute Bridge
Legs / Barbell
Single-Leg Press
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Legs
Sled Press Calf Raise
Sled Press Calf Raise
Legs
Single-Leg Squat
Single-Leg Squat
Legs
Belt Squat
Belt Squat
Legs
Safety Bar Squat
Safety Bar Squat
Legs
Pistol Squat
Pistol Squat
Legs
Paused Squat
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Legs
Barbell Hack Squat
Barbell Hack Squat
Legs / Barbell
Sumo Squat
Sumo Squat
Legs
Cable Kickback
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Legs / Cable
Bodyweight Calf Raise
Bodyweight Calf Raise
Legs
Lunge
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Legs
Glute Bridge
Glute Bridge
Legs
Pin Squat
Pin Squat
Legs
Walking Lunge
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Legs
Dumbbell Front Squat
Dumbbell Front Squat
Legs / Dumbbell
Dumbbell Split Squat
Dumbbell Split Squat
Legs / Dumbbell
Reverse Lunge
Reverse Lunge
Legs
Squat Jump
Squat Jump
Legs
Nordic Hamstring Curl
Nordic Hamstring Curl
Legs
Sissy Squat
Sissy Squat
Legs
Half Squat
Half Squat
Legs
Glute Ham Raise
Glute Ham Raise
Legs
Cable Leg Extension
Cable Leg Extension
Legs / Cable
Single-Leg Seated Calf Raise
Single-Leg Seated Calf Raise
Legs
Side Lunge
Side Lunge
Legs
Glute Kickback
Glute Kickback
Legs
Donkey Calf Raise
Donkey Calf Raise
Legs
Dumbbell Walking Calf Raise
Dumbbell Walking Calf Raise
Legs / Dumbbell
Side Leg Raise
Side Leg Raise
Legs / Bodyweight
Jefferson Squat
Jefferson Squat
Legs
Floor Hip Abduction
Floor Hip Abduction
Legs
Hip Extension
Hip Extension
Legs
Floor Hip Extension
Floor Hip Extension
Legs

Core

Sit-Up
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Core / Bodyweight
Cable Crunches
Cable Crunches
Core / Cable
Machine Seated Crunches
Machine Seated Crunches
Core / Machine
Crunches
Crunches
Core / Bodyweight
Dumbbell Side Bend
Dumbbell Side Bend
Core / Dumbbell
Cable Woodchopper
Cable Woodchopper
Core / Cable
Hanging Leg Raise
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Russian Twist
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Core / Bodyweight
Lying Leg Raise
Lying Leg Raise
Core / Bodyweight
Decline Sit-Up
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Core / Bodyweight
Hanging Knee Raise
Hanging Knee Raise
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AB Wheel Roller
AB Wheel Roller
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Toes To Bar
Toes To Bar
Core / Bodyweight
Decline Crunches
Decline Crunches
Core / Bodyweight
Jumping Jack
Jumping Jack
Core / Bodyweight
Bicycle Crunches
Bicycle Crunches
Core / Bodyweight
Reverse Crunches
Reverse Crunches
Core / Bodyweight
Flutter Kicks
Flutter Kicks
Core / Bodyweight
Mountain Climbers
Mountain Climbers
Core / Bodyweight
High Pulley Crunches
High Pulley Crunches
Core / Bodyweight
Standing Cable Crunches
Standing Cable Crunches
Core / Cable
Superman
Superman
Core / Bodyweight
Side Crunch
Side Crunch
Core / Bodyweight
Roman Chair Side Bend
Roman Chair Side Bend
Core
Scissor Kick
Scissor Kick
Core / Bodyweight