Plate Loaded Hack Squat vs Smith Machine Hack Squat Strength Standards
Compare your plate loaded hack squat and smith machine hack squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: weight used and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms. For the first exercise, squat through the hack-squat path without shallow depth, sled bounce, hand assistance, changed foot position, leg-press substitution, or per-side plate entry errors. For the second exercise, squat through the specified hack-squat path to a controlled standing finish without machine hack-squat substitution, hand assistance, partial range, or rack bounce. Heavier lift is not automatically the stronger one.
Plate Loaded Hack Squat vs Smith Machine Hack Squat Strength Standards by Bodyweight
These bodyweight tables place the plate loaded hack squat and smith machine hack squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Plate Loaded Hack Squat / Smith Machine Hack Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Hack Squat vs Smith Machine Hack Squat Standards
How to read the table: The first number is Plate Loaded Hack Squat; the second is Smith Machine Hack Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 129 / 126 lb 58.5 / 57.2 kg | 179 / 189 lb 81.2 / 85.7 kg | 238 / 259 lb 108 / 117.5 kg | 301 / 336 lb 136.5 / 152.4 kg |
| 130 lb 59 kg | 136 / 133 lb 61.7 / 60.3 kg | 189 / 200 lb 85.7 / 90.7 kg | 251 / 273 lb 113.9 / 123.8 kg | 318 / 354 lb 144.2 / 160.6 kg |
| 140 lb 63.5 kg | 143 / 140 lb 64.9 / 63.5 kg | 198 / 210 lb 89.8 / 95.3 kg | 264 / 287 lb 119.7 / 130.2 kg | 334 / 372 lb 151.5 / 168.7 kg |
| 150 lb 68 kg | 149 / 146 lb 67.6 / 66.2 kg | 208 / 220 lb 94.3 / 99.8 kg | 276 / 301 lb 125.2 / 136.5 kg | 349 / 390 lb 158.3 / 176.9 kg |
| 160 lb 72.6 kg | 156 / 152 lb 70.8 / 68.9 kg | 217 / 229 lb 98.4 / 103.9 kg | 288 / 314 lb 130.6 / 142.4 kg | 365 / 407 lb 165.6 / 184.6 kg |
| 170 lb 77.1 kg | 162 / 159 lb 73.5 / 72.1 kg | 226 / 239 lb 102.5 / 108.4 kg | 300 / 327 lb 136.1 / 148.3 kg | 380 / 423 lb 172.4 / 191.9 kg |
| 180 lb 81.6 kg | 169 / 165 lb 76.7 / 74.8 kg | 234 / 248 lb 106.1 / 112.5 kg | 312 / 340 lb 141.5 / 154.2 kg | 395 / 440 lb 179.2 / 199.6 kg |
| 190 lb 86.2 kg | 175 / 171 lb 79.4 / 77.6 kg | 243 / 257 lb 110.2 / 116.6 kg | 323 / 352 lb 146.5 / 159.7 kg | 409 / 456 lb 185.5 / 206.8 kg |
| 200 lb 90.7 kg | 181 / 177 lb 82.1 / 80.3 kg | 251 / 266 lb 113.9 / 120.7 kg | 334 / 364 lb 151.5 / 165.1 kg | 423 / 472 lb 191.9 / 214.1 kg |
| 210 lb 95.3 kg | 187 / 183 lb 84.8 / 83 kg | 260 / 275 lb 117.9 / 124.7 kg | 345 / 376 lb 156.5 / 170.6 kg | 437 / 487 lb 198.2 / 220.9 kg |
| 220 lb 99.8 kg | 193 / 189 lb 87.5 / 85.7 kg | 268 / 283 lb 121.6 / 128.4 kg | 356 / 388 lb 161.5 / 176 kg | 451 / 503 lb 204.6 / 228.2 kg |
| 230 lb 104.3 kg | 199 / 194 lb 90.3 / 88 kg | 276 / 292 lb 125.2 / 132.4 kg | 367 / 400 lb 166.5 / 181.4 kg | 465 / 518 lb 210.9 / 235 kg |
| 240 lb 108.9 kg | 204 / 200 lb 92.5 / 90.7 kg | 284 / 300 lb 128.8 / 136.1 kg | 377 / 411 lb 171 / 186.4 kg | 478 / 533 lb 216.8 / 241.8 kg |
| 250 lb 113.4 kg | 210 / 205 lb 95.3 / 93 kg | 292 / 309 lb 132.4 / 140.2 kg | 388 / 423 lb 176 / 191.9 kg | 491 / 548 lb 222.7 / 248.6 kg |
| 260 lb 117.9 kg | 216 / 211 lb 98 / 95.7 kg | 300 / 317 lb 136.1 / 143.8 kg | 398 / 434 lb 180.5 / 196.9 kg | 504 / 562 lb 228.6 / 254.9 kg |
| 270 lb 122.5 kg | 221 / 216 lb 100.2 / 98 kg | 307 / 325 lb 139.3 / 147.4 kg | 408 / 445 lb 185.1 / 201.8 kg | 517 / 576 lb 234.5 / 261.3 kg |
| 280 lb 127 kg | 227 / 221 lb 103 / 100.2 kg | 315 / 333 lb 142.9 / 151 kg | 418 / 456 lb 189.6 / 206.8 kg | 530 / 591 lb 240.4 / 268.1 kg |
| 290 lb 131.5 kg | 232 / 227 lb 105.2 / 103 kg | 322 / 341 lb 146.1 / 154.7 kg | 428 / 467 lb 194.1 / 211.8 kg | 542 / 604 lb 245.8 / 274 kg |
| 300 lb 136.1 kg | 237 / 232 lb 107.5 / 105.2 kg | 329 / 348 lb 149.2 / 157.9 kg | 438 / 477 lb 198.7 / 216.4 kg | 555 / 618 lb 251.7 / 280.3 kg |
Women’s Plate Loaded Hack Squat vs Smith Machine Hack Squat Standards
How to read the table: The first number is Plate Loaded Hack Squat; the second is Smith Machine Hack Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 71 / 80 lb 32.2 / 36.3 kg | 103 / 121 lb 46.7 / 54.9 kg | 142 / 166 lb 64.4 / 75.3 kg | 183 / 217 lb 83 / 98.4 kg |
| 110 lb 49.9 kg | 76 / 85 lb 34.5 / 38.6 kg | 110 / 128 lb 49.9 / 58.1 kg | 151 / 177 lb 68.5 / 80.3 kg | 195 / 232 lb 88.5 / 105.2 kg |
| 120 lb 54.4 kg | 80 / 90 lb 36.3 / 40.8 kg | 116 / 136 lb 52.6 / 61.7 kg | 160 / 188 lb 72.6 / 85.3 kg | 207 / 246 lb 93.9 / 111.6 kg |
| 130 lb 59 kg | 85 / 95 lb 38.6 / 43.1 kg | 123 / 144 lb 55.8 / 65.3 kg | 169 / 198 lb 76.7 / 89.8 kg | 218 / 259 lb 98.9 / 117.5 kg |
| 140 lb 63.5 kg | 89 / 100 lb 40.4 / 45.4 kg | 129 / 151 lb 58.5 / 68.5 kg | 178 / 208 lb 80.7 / 94.3 kg | 229 / 272 lb 103.9 / 123.4 kg |
| 150 lb 68 kg | 93 / 105 lb 42.2 / 47.6 kg | 135 / 158 lb 61.2 / 71.7 kg | 186 / 218 lb 84.4 / 98.9 kg | 240 / 285 lb 108.9 / 129.3 kg |
| 160 lb 72.6 kg | 97 / 110 lb 44 / 49.9 kg | 141 / 165 lb 64 / 74.8 kg | 194 / 228 lb 88 / 103.4 kg | 251 / 298 lb 113.9 / 135.2 kg |
| 170 lb 77.1 kg | 101 / 114 lb 45.8 / 51.7 kg | 147 / 172 lb 66.7 / 78 kg | 202 / 237 lb 91.6 / 107.5 kg | 261 / 310 lb 118.4 / 140.6 kg |
| 180 lb 81.6 kg | 105 / 119 lb 47.6 / 54 kg | 152 / 178 lb 68.9 / 80.7 kg | 210 / 246 lb 95.3 / 111.6 kg | 271 / 322 lb 122.9 / 146.1 kg |
| 190 lb 86.2 kg | 109 / 123 lb 49.4 / 55.8 kg | 158 / 185 lb 71.7 / 83.9 kg | 218 / 255 lb 98.9 / 115.7 kg | 281 / 334 lb 127.5 / 151.5 kg |
| 200 lb 90.7 kg | 113 / 127 lb 51.3 / 57.6 kg | 164 / 191 lb 74.4 / 86.6 kg | 225 / 264 lb 102.1 / 119.7 kg | 291 / 345 lb 132 / 156.5 kg |
| 210 lb 95.3 kg | 116 / 131 lb 52.6 / 59.4 kg | 169 / 198 lb 76.7 / 89.8 kg | 233 / 273 lb 105.7 / 123.8 kg | 300 / 357 lb 136.1 / 161.9 kg |
| 220 lb 99.8 kg | 120 / 136 lb 54.4 / 61.7 kg | 174 / 204 lb 78.9 / 92.5 kg | 240 / 281 lb 108.9 / 127.5 kg | 310 / 368 lb 140.6 / 166.9 kg |
| 230 lb 104.3 kg | 124 / 140 lb 56.2 / 63.5 kg | 180 / 210 lb 81.6 / 95.3 kg | 247 / 290 lb 112 / 131.5 kg | 319 / 379 lb 144.7 / 171.9 kg |
| 240 lb 108.9 kg | 127 / 144 lb 57.6 / 65.3 kg | 185 / 216 lb 83.9 / 98 kg | 254 / 298 lb 115.2 / 135.2 kg | 328 / 390 lb 148.8 / 176.9 kg |
How Your Plate Loaded Hack Squat vs Smith Machine Hack Squat Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Plate Loaded Hack Squat vs Smith Machine Hack Squat comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the plate loaded hack squat strength level
For plate loaded hack squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine hack squat strength level
The smith machine hack squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the plate loaded hack squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine hack squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Plate Loaded Hack Squat and Smith Machine Hack Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the smith machine hack squat standard is higher; below zero means the plate loaded hack squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The plate loaded hack squat and smith machine hack squat standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, and 170 lb.
The higher target remains with Smith Machine Hack Squat for Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 15.9 kg at 120 lb and 28.6 kg at 300 lb.
How to read the table: Every number is the smith machine hack squat standard minus the plate loaded hack squat standard. A plus sign means the smith machine hack squat standard is higher. A minus sign means the plate loaded hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.3 kg | +10 lb +4.5 kg | +21 lb +9.5 kg | +35 lb +15.9 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | +11 lb +5 kg | +22 lb +9.9 kg | +36 lb +16.4 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | +12 lb +5.5 kg | +23 lb +10.5 kg | +38 lb +17.2 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | +12 lb +5.5 kg | +25 lb +11.3 kg | +41 lb +18.6 kg |
| 160 lb 72.6 kg | −4 lb −1.9 kg | +12 lb +5.5 kg | +26 lb +11.8 kg | +42 lb +19 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | +13 lb +5.9 kg | +27 lb +12.2 kg | +43 lb +19.5 kg |
| 180 lb 81.6 kg | −4 lb −1.9 kg | +14 lb +6.4 kg | +28 lb +12.7 kg | +45 lb +20.4 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | +14 lb +6.4 kg | +29 lb +13.2 kg | +47 lb +21.3 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | +15 lb +6.8 kg | +30 lb +13.6 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | +15 lb +6.8 kg | +31 lb +14.1 kg | +50 lb +22.7 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | +15 lb +6.8 kg | +32 lb +14.5 kg | +52 lb +23.6 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | +16 lb +7.2 kg | +33 lb +14.9 kg | +53 lb +24.1 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | +16 lb +7.3 kg | +34 lb +15.4 kg | +55 lb +25 kg |
| 250 lb 113.4 kg | −5 lb −2.3 kg | +17 lb +7.8 kg | +35 lb +15.9 kg | +57 lb +25.9 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | +17 lb +7.7 kg | +36 lb +16.4 kg | +58 lb +26.3 kg |
| 270 lb 122.5 kg | −5 lb −2.2 kg | +18 lb +8.1 kg | +37 lb +16.7 kg | +59 lb +26.8 kg |
| 280 lb 127 kg | −6 lb −2.8 kg | +18 lb +8.1 kg | +38 lb +17.2 kg | +61 lb +27.7 kg |
| 290 lb 131.5 kg | −5 lb −2.2 kg | +19 lb +8.6 kg | +39 lb +17.7 kg | +62 lb +28.2 kg |
| 300 lb 136.1 kg | −5 lb −2.3 kg | +19 lb +8.7 kg | +39 lb +17.7 kg | +63 lb +28.6 kg |
How Women’s Plate Loaded Hack Squat and Smith Machine Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 15.4 to 28.1 kg.
How to read the table: Every number is the smith machine hack squat standard minus the plate loaded hack squat standard. A plus sign means the smith machine hack squat standard is higher. A minus sign means the plate loaded hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +34 lb +15.4 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +37 lb +16.7 kg |
| 120 lb 54.4 kg | +10 lb +4.5 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +39 lb +17.7 kg |
| 130 lb 59 kg | +10 lb +4.5 kg | +21 lb +9.5 kg | +29 lb +13.1 kg | +41 lb +18.6 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +22 lb +10 kg | +30 lb +13.6 kg | +43 lb +19.5 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +23 lb +10.5 kg | +32 lb +14.5 kg | +45 lb +20.4 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +24 lb +10.8 kg | +34 lb +15.4 kg | +47 lb +21.3 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +25 lb +11.3 kg | +35 lb +15.9 kg | +49 lb +22.2 kg |
| 180 lb 81.6 kg | +14 lb +6.4 kg | +26 lb +11.8 kg | +36 lb +16.3 kg | +51 lb +23.2 kg |
| 190 lb 86.2 kg | +14 lb +6.4 kg | +27 lb +12.2 kg | +37 lb +16.8 kg | +53 lb +24 kg |
| 200 lb 90.7 kg | +14 lb +6.3 kg | +27 lb +12.2 kg | +39 lb +17.6 kg | +54 lb +24.5 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +29 lb +13.1 kg | +40 lb +18.1 kg | +57 lb +25.8 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +58 lb +26.3 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +30 lb +13.7 kg | +43 lb +19.5 kg | +60 lb +27.2 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +31 lb +14.1 kg | +44 lb +20 kg | +62 lb +28.1 kg |
Plate Loaded Hack Squat and Smith Machine Hack Squat Exercises Used by This Calculator
Valid results depend on using the specified plate loaded hack squat and smith machine hack squat technique and load convention. Use strict, repeatable Plate Loaded Hack Squat and Smith Machine Hack Squat tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Plate Loaded Hack Squat setup and load convention
The total active plate-loaded hack squat resistance moved on the machine. Valid hack squat machine reps. Squat through the hack-squat path without shallow depth, sled bounce, hand assistance, changed foot position, leg-press substitution, or per-side plate entry errors. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Smith Machine Hack Squat setup and load convention
The total Smith machine bar weight used for the hack squat set. Valid Smith Machine Hack Squat reps. Squat through the approved hack-squat path to a controlled standing finish without machine hack-squat substitution, hand assistance, partial range, or rack bounce. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Hack Squat result and one recent Smith Machine Hack Squat result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Hack Squat — View the individual Plate Loaded Hack Squat standards and next strength-level target.
- Smith Machine Hack Squat — View the individual Smith Machine Hack Squat standards and next strength-level target.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Paused Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.