Seluruh tubuh Seluruh tubuh
|
Dada Dada
|
Punggung Punggung
|
Bahu Bahu
|
Lengan Lengan
|
Kaki Kaki
|
Core Core

Hack squat

Hack squat menampilkan berat rata-rata dan standar kekuatan sebagai referensi untuk kategori kaki. Otot utama: Quadriceps, Gluteus maximus.

Berat rata-rata KakiLatihan kakiTubuh bawahQuadricepsGluteus maximus
Hack squat

Otot yang dilatih

Grup Otot
Otot utama Quadriceps, Gluteus maximus
Otot pendukung Hamstring, Adductor
Otot stabilisator Oblique eksternal, Erector spinae
Grip Tidak ada

Berat rata-rata Hack squat [1RM]

Level Pria Wanita
Dasar 54 kg
(119 lb)		 22 kg
(49 lb)
Pemula 98 kg
(215 lb)		 51 kg
(112 lb)
Menengah 157 kg
(347 lb)		 94 kg
(207 lb)
Mahir 231 kg
(510 lb)		 149 kg
(329 lb)
Pro 315 kg
(694 lb)		 214 kg
(473 lb)

Catatan: standar ini adalah estimasi 1RM berdasarkan lifter rata-rata. Berat badan, usia, dan faktor pribadi lain dapat memengaruhi hasil. Lihat data detail pada tabel di bawah.

Standar kekuatan Hack squat (lb)

Pria berdasarkan berat badan (lb) [1RM]

Berat badan Dasar Pemula Menengah Mahir Pro
11050112203322461
12061129226351495
13073146248378527
14085162270404558
15097178290430588
160109194311454617
170120210330478644
180132225349501670
190143240368523696
200154254385544720
210165268403565744
220176282420585767
230187296436604790
240198309453623811
250208322468642832
260219335484660853
270229348499677873
280239360514694892
290249372528711911
300258384542727930
310268396556743948

Pria berdasarkan usia [1RM]

Usia Dasar Pemula Menengah Mahir Pro
15101183295434591
20116210338497677
25119215347510694
30119215347510694
35119215347510694
40119215347510694
45113204329484659
50106192309454618
5598177286420572
6089162261383522
6581146236346472
7072131211311423
7565117189278378
8058105169248338
855294152223303
904785137201273

Wanita berdasarkan berat badan (lb) [1RM]

Berat badan Dasar Pemula Menengah Mahir Pro
902267140239359
1002876153257381
1103385166274401
1203994178289420
13044103190304438
14050111201318454
15055119212331470
16060127222344485
17066134232356500
18071141241368514
19076148250379527
20080155259390539
21085162268400552
22090168276410563
23094174284420575
24099180291429586
250103186299438596
260108192306447607

Wanita berdasarkan usia [1RM]

Usia Dasar Pemula Menengah Mahir Pro
154296176280402
2048110201321460
2549112207329473
3049112207329473
3549112207329473
4049112207329473
4547107196312448
5044100184293421
554093170271389
603784155247355
653376140223321
703069126201288
752761113179257
802455101160230
85214990144206
90194481130186

Catatan: barbell standar di gym umumnya berbobot 44 lb.

Cara membaca tabel

Level Deskripsi Distribusi
Dasar Menguasai teknik yang benar dan berlatih konsisten minimal 1 bulan. Bawah 5%
Pemula Berlatih konsisten minimal 6 bulan. Atas 80%
Menengah Berlatih konsisten lebih dari 2 tahun. Atas 50%
Mahir Berlatih terencana lebih dari 5 tahun. Atas 20%
Pro Menekuni latihan ini secara khusus lebih dari 5 tahun. Atas 5%

Latihan lainnya

Seluruh tubuh

Deadlift
Deadlift
Seluruh tubuh / BIG3
Bench press
Bench press
Seluruh tubuh / BIG3
Squat
Squat
Seluruh tubuh / BIG3
Hex bar deadlift
Hex bar deadlift
Seluruh tubuh
Power clean
Power clean
Seluruh tubuh
Romanian deadlift
Romanian deadlift
Seluruh tubuh
Sumo deadlift
Sumo deadlift
Seluruh tubuh
Clean and jerk
Clean and jerk
Seluruh tubuh
Snatch
Snatch
Seluruh tubuh
Clean
Clean
Seluruh tubuh
Clean and press
Clean and press
Seluruh tubuh
Rack pull
Rack pull
Seluruh tubuh
Dumbbell Romanian deadlift
Dumbbell Romanian deadlift
Seluruh tubuh / Dumbbell
Hang clean
Hang clean
Seluruh tubuh
Stiff-leg deadlift
Stiff-leg deadlift
Seluruh tubuh
Muscle-up
Muscle-up
Seluruh tubuh / Bodyweight
Power snatch
Power snatch
Seluruh tubuh
Thruster
Thruster
Seluruh tubuh
Push jerk
Push jerk
Seluruh tubuh
Dumbbell deadlift
Dumbbell deadlift
Seluruh tubuh / Dumbbell
Deficit deadlift
Deficit deadlift
Seluruh tubuh
Single-leg Romanian deadlift
Single-leg Romanian deadlift
Seluruh tubuh
Burpee
Burpee
Seluruh tubuh / Bodyweight
Hang power clean
Hang power clean
Seluruh tubuh
Split jerk
Split jerk
Seluruh tubuh
Dumbbell snatch
Dumbbell snatch
Seluruh tubuh / Dumbbell
Clean high pull
Clean high pull
Seluruh tubuh
Snatch deadlift
Snatch deadlift
Seluruh tubuh
Clean pull
Clean pull
Seluruh tubuh
Paused deadlift
Paused deadlift
Seluruh tubuh
Single-leg deadlift
Single-leg deadlift
Seluruh tubuh
Muscle snatch
Muscle snatch
Seluruh tubuh
Jefferson deadlift
Jefferson deadlift
Seluruh tubuh
Snatch pull
Snatch pull
Seluruh tubuh
Wall ball
Wall ball
Seluruh tubuh
Zercher deadlift
Zercher deadlift
Seluruh tubuh
Single-leg dumbbell deadlift
Single-leg dumbbell deadlift
Seluruh tubuh / Dumbbell
Dumbbell clean and press
Dumbbell clean and press
Seluruh tubuh / Dumbbell
Ring muscle-up
Ring muscle-up
Seluruh tubuh / Bodyweight
Dumbbell thruster
Dumbbell thruster
Seluruh tubuh / Dumbbell
Hang snatch
Hang snatch
Seluruh tubuh
Dumbbell high pull
Dumbbell high pull
Seluruh tubuh / Dumbbell
Dumbbell hang clean
Dumbbell hang clean
Seluruh tubuh / Dumbbell
Behind-the-back deadlift
Behind-the-back deadlift
Seluruh tubuh
Clap pull-up
Clap pull-up
Seluruh tubuh
Squat thrust
Squat thrust
Seluruh tubuh

Dada

Bench press
Bench press
Dada / BIG3
Dumbbell bench press
Dumbbell bench press
Dada / Dumbbell
Push-up
Push-up
Dada / Bodyweight
Incline bench press
Incline bench press
Dada
Incline dumbbell bench press
Incline dumbbell bench press
Dada / Dumbbell
Close-grip bench press
Close-grip bench press
Dada
Machine chest fly
Machine chest fly
Dada / Machine
Dumbbell fly
Dumbbell fly
Dada / Dumbbell
Decline dumbbell fly
Decline dumbbell fly
Dada / Dumbbell
Decline bench press
Decline bench press
Dada
Smith machine bench press
Smith machine bench press
Dada / Machine
Cable fly
Cable fly
Dada / Cable
Chest press
Chest press
Dada
Floor press
Floor press
Dada
Incline dumbbell fly
Incline dumbbell fly
Dada / Dumbbell
Dumbbell floor press
Dumbbell floor press
Dada / Dumbbell
Decline dumbbell bench press
Decline dumbbell bench press
Dada / Dumbbell
Paused bench press
Paused bench press
Dada
One-arm push-up
One-arm push-up
Dada / Bodyweight
Reverse-grip bench press
Reverse-grip bench press
Dada
Diamond push-up
Diamond push-up
Dada / Bodyweight
Close-grip dumbbell bench press
Close-grip dumbbell bench press
Dada / Dumbbell
Bench pin press
Bench pin press
Dada
Wide-grip bench press
Wide-grip bench press
Dada
Decline push-up
Decline push-up
Dada / Bodyweight
Close-grip incline bench press
Close-grip incline bench press
Dada
Incline push-up
Incline push-up
Dada / Bodyweight
Close-grip push-up
Close-grip push-up
Dada / Bodyweight
Archer push-up
Archer push-up
Dada / Bodyweight
Spoto press
Spoto press
Dada

Punggung

Deadlift
Deadlift
Punggung / BIG3
Pull-up
Pull-up
Punggung / Bodyweight
Bent-over row
Bent-over row
Punggung
Lat pulldown
Lat pulldown
Punggung
Chin-up
Chin-up
Punggung / Bodyweight
Dumbbell row
Dumbbell row
Punggung / Dumbbell
Seated cable row
Seated cable row
Punggung / Cable
Barbell shrug
Barbell shrug
Punggung / Barbell
T-bar row
T-bar row
Punggung
Dumbbell shrug
Dumbbell shrug
Punggung / Dumbbell
Pendlay row
Pendlay row
Punggung
Machine row
Machine row
Punggung / Machine
Dumbbell pullover
Dumbbell pullover
Punggung / Dumbbell
Dumbbell reverse fly
Dumbbell reverse fly
Punggung / Dumbbell
Chest-supported dumbbell row
Chest-supported dumbbell row
Punggung / Dumbbell
Close-grip lat pulldown
Close-grip lat pulldown
Punggung
Machine reverse fly
Machine reverse fly
Punggung / Machine
Reverse-grip lat pulldown
Reverse-grip lat pulldown
Punggung
Neutral-grip pull-up
Neutral-grip pull-up
Punggung / Bodyweight
Straight-arm pulldown
Straight-arm pulldown
Punggung
Cable reverse fly
Cable reverse fly
Punggung / Cable
Yates row
Yates row
Punggung
Bent-over dumbbell row
Bent-over dumbbell row
Punggung / Dumbbell
Back extension
Back extension
Punggung
Bench pull
Bench pull
Punggung
Machine back extension
Machine back extension
Punggung / Machine
Barbell pullover
Barbell pullover
Punggung / Barbell
One-arm pull-up
One-arm pull-up
Punggung / Bodyweight
Dumbbell bench pull
Dumbbell bench pull
Punggung / Dumbbell
Inverted row
Inverted row
Punggung
Renegade row
Renegade row
Punggung
One-arm lat pulldown
One-arm lat pulldown
Punggung
One-arm seated cable row
One-arm seated cable row
Punggung / Cable
Cable upright row
Cable upright row
Punggung / Cable
Machine shrug
Machine shrug
Punggung / Machine
Hex bar shrug
Hex bar shrug
Punggung
Smith machine shrug
Smith machine shrug
Punggung / Machine
Dumbbell incline Y raise
Dumbbell incline Y raise
Punggung / Dumbbell
Cable shrug
Cable shrug
Punggung / Cable
Bent-arm barbell pullover
Bent-arm barbell pullover
Punggung / Barbell
Barbell power shrug
Barbell power shrug
Punggung / Barbell
Meadows row
Meadows row
Punggung
Behind-the-back barbell shrug
Behind-the-back barbell shrug
Punggung / Barbell
Reverse hyperextension
Reverse hyperextension
Punggung

Bahu

Shoulder press
Shoulder press
Bahu
Dumbbell shoulder press
Dumbbell shoulder press
Bahu / Dumbbell
Dumbbell lateral raise
Dumbbell lateral raise
Bahu / Dumbbell
Military press
Military press
Bahu
Seated shoulder press
Seated shoulder press
Bahu
Seated dumbbell shoulder press
Seated dumbbell shoulder press
Bahu / Dumbbell
Machine shoulder press
Machine shoulder press
Bahu / Machine
Push press
Push press
Bahu
Upright row
Upright row
Bahu
Dumbbell front raise
Dumbbell front raise
Bahu / Dumbbell
Cable lateral raise
Cable lateral raise
Bahu / Cable
Arnold press
Arnold press
Bahu
Face pull
Face pull
Bahu
Neck curl
Neck curl
Bahu
Dumbbell upright row
Dumbbell upright row
Bahu / Dumbbell
Machine lateral raise
Machine lateral raise
Bahu / Machine
Behind-the-neck press
Behind-the-neck press
Bahu
Handstand push-up
Handstand push-up
Bahu / Bodyweight
Barbell front raise
Barbell front raise
Bahu / Barbell
Log press
Log press
Bahu
Landmine press
Landmine press
Bahu
Neck extension
Neck extension
Bahu
Z press
Z press
Bahu
Viking press
Viking press
Bahu
Shoulder pin press
Shoulder pin press
Bahu
Dumbbell z press
Dumbbell z press
Bahu / Dumbbell
One-arm landmine press
One-arm landmine press
Bahu
Dumbbell external rotation
Dumbbell external rotation
Bahu / Dumbbell
Pike push-up
Pike push-up
Bahu / Bodyweight
Dumbbell push press
Dumbbell push press
Bahu / Dumbbell
Dumbbell face pull
Dumbbell face pull
Bahu / Dumbbell
Cable external rotation
Cable external rotation
Bahu / Cable

Lengan

Dumbbell curl
Dumbbell curl
Lengan / Dumbbell
Barbell curl
Barbell curl
Lengan / Barbell
Hammer curl
Hammer curl
Lengan
EZ bar curl
EZ bar curl
Lengan
Preacher curl
Preacher curl
Lengan
Cable bicep curl
Cable bicep curl
Lengan / Cable
Dumbbell concentration curl
Dumbbell concentration curl
Lengan / Dumbbell
Incline dumbbell curl
Incline dumbbell curl
Lengan / Dumbbell
Machine bicep curl
Machine bicep curl
Lengan / Machine
Strict curl
Strict curl
Lengan
One-arm cable bicep curl
One-arm cable bicep curl
Lengan / Cable
One-arm dumbbell preacher curl
One-arm dumbbell preacher curl
Lengan / Dumbbell
Incline hammer curl
Incline hammer curl
Lengan
Spider curl
Spider curl
Lengan
Zottman curl
Zottman curl
Lengan
Seated dumbbell curl
Seated dumbbell curl
Lengan / Dumbbell
Cheat curl
Cheat curl
Lengan
Cable hammer curl
Cable hammer curl
Lengan / Cable
Overhead cable curl
Overhead cable curl
Lengan / Cable
Incline cable curl
Incline cable curl
Lengan / Cable
Lying cable curl
Lying cable curl
Lengan / Cable
Dip
Dip
Lengan / Bodyweight
Tricep pushdown
Tricep pushdown
Lengan
Lying tricep extension
Lying tricep extension
Lengan
Tricep rope pushdown
Tricep rope pushdown
Lengan
One-arm pulldown
One-arm pulldown
Lengan
Dumbbell tricep extension
Dumbbell tricep extension
Lengan / Dumbbell
Tricep extension
Tricep extension
Lengan
Lying dumbbell tricep extension
Lying dumbbell tricep extension
Lengan / Dumbbell
Seated dips machine
Seated dips machine
Lengan / Machine
Dumbbell tricep kickback
Dumbbell tricep kickback
Lengan / Dumbbell
Cable overhead tricep extension
Cable overhead tricep extension
Lengan / Cable
Machine tricep extension
Machine tricep extension
Lengan / Machine
Seated dumbbell tricep extension
Seated dumbbell tricep extension
Lengan / Dumbbell
Reverse-grip tricep pushdown
Reverse-grip tricep pushdown
Lengan
Jm press
Jm press
Lengan
Tate press
Tate press
Lengan
Ring dips
Ring dips
Lengan / Bodyweight
Bench dip
Bench dip
Lengan / Bodyweight
Wrist curl
Wrist curl
Lengan
Reverse barbell curl
Reverse barbell curl
Lengan / Barbell
Reverse wrist curl
Reverse wrist curl
Lengan
Dumbbell wrist curl
Dumbbell wrist curl
Lengan / Dumbbell
Dumbbell reverse wrist curl
Dumbbell reverse wrist curl
Lengan / Dumbbell
Dumbbell reverse curl
Dumbbell reverse curl
Lengan / Dumbbell

Kaki

Squat
Squat
Kaki / BIG3
Sled leg press
Sled leg press
Kaki
Front squat
Front squat
Kaki
Hip thrust
Hip thrust
Kaki
Leg extension
Leg extension
Kaki
Horizontal leg press
Horizontal leg press
Kaki
Hack squat
Hack squat
Kaki
Seated leg curl
Seated leg curl
Kaki
Dumbbell Bulgarian split squat
Dumbbell Bulgarian split squat
Kaki / Dumbbell
Goblet squat
Goblet squat
Kaki
Lying leg curl
Lying leg curl
Kaki
Machine calf raise
Machine calf raise
Kaki / Machine
Dumbbell lunge
Dumbbell lunge
Kaki / Dumbbell
Box squat
Box squat
Kaki
Bodyweight squat
Bodyweight squat
Kaki
Vertical leg press
Vertical leg press
Kaki
Bulgarian split squat
Bulgarian split squat
Kaki
Seated calf raise
Seated calf raise
Kaki
Smith machine squat
Smith machine squat
Kaki / Machine
Hip abduction
Hip abduction
Kaki
Good morning
Good morning
Kaki
Zercher squat
Zercher squat
Kaki
Barbell lunge
Barbell lunge
Kaki / Barbell
Hip adduction
Hip adduction
Kaki
Overhead squat
Overhead squat
Kaki
Barbell calf raise
Barbell calf raise
Kaki / Barbell
Dumbbell squat
Dumbbell squat
Kaki / Dumbbell
Split squat
Split squat
Kaki
Dumbbell calf raise
Dumbbell calf raise
Kaki / Dumbbell
Cable pull-through
Cable pull-through
Kaki / Cable
Standing leg curl
Standing leg curl
Kaki
Landmine squat
Landmine squat
Kaki
Barbell reverse lunge
Barbell reverse lunge
Kaki / Barbell
Barbell glute bridge
Barbell glute bridge
Kaki / Barbell
Single-leg press
Single-leg press
Kaki
Sled press calf raise
Sled press calf raise
Kaki
Single-leg squat
Single-leg squat
Kaki
Belt squat
Belt squat
Kaki
Safety bar squat
Safety bar squat
Kaki
Pistol squat
Pistol squat
Kaki
Paused squat
Paused squat
Kaki
Barbell hack squat
Barbell hack squat
Kaki / Barbell
Sumo squat
Sumo squat
Kaki
Cable kickback
Cable kickback
Kaki / Cable
Bodyweight calf raise
Bodyweight calf raise
Kaki
Lunge
Lunge
Kaki
Glute bridge
Glute bridge
Kaki
Pin squat
Pin squat
Kaki
Walking lunge
Walking lunge
Kaki
Dumbbell front squat
Dumbbell front squat
Kaki / Dumbbell
Dumbbell split squat
Dumbbell split squat
Kaki / Dumbbell
Reverse lunge
Reverse lunge
Kaki
Squat jump
Squat jump
Kaki
Nordic hamstring curl
Nordic hamstring curl
Kaki
Sissy squat
Sissy squat
Kaki
Half squat
Half squat
Kaki
Glute ham raise
Glute ham raise
Kaki
Cable leg extension
Cable leg extension
Kaki / Cable
Single-leg seated calf raise
Single-leg seated calf raise
Kaki
Side lunge
Side lunge
Kaki
Glute kickback
Glute kickback
Kaki
Donkey calf raise
Donkey calf raise
Kaki
Dumbbell walking calf raise
Dumbbell walking calf raise
Kaki / Dumbbell
Side leg raise
Side leg raise
Kaki / Bodyweight
Jefferson squat
Jefferson squat
Kaki
Floor hip abduction
Floor hip abduction
Kaki
Hip extension
Hip extension
Kaki
Floor hip extension
Floor hip extension
Kaki

Core

Sit-up
Sit-up
Core / Bodyweight
Cable crunches
Cable crunches
Core / Cable
Machine seated crunches
Machine seated crunches
Core / Machine
Crunch
Crunch
Core / Bodyweight
Dumbbell side bend
Dumbbell side bend
Core / Dumbbell
Cable woodchopper
Cable woodchopper
Core / Cable
Hanging leg raise
Hanging leg raise
Core / Bodyweight
Russian twist
Russian twist
Core / Bodyweight
Lying leg raise
Lying leg raise
Core / Bodyweight
Decline sit-up
Decline sit-up
Core / Bodyweight
Hanging knee raise
Hanging knee raise
Core / Bodyweight
Ab wheel rollout
Ab wheel rollout
Core
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 climber
Mountain climber
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