Barbell Hack Squat vs Barbell Squat Strength Standards
Compare your barbell hack squat and barbell squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the total barbell weight for both lifts. Use a free-weight barbell hack squat with the bar behind the legs, consistent deep squat depth, and full standing lockout and a high-bar back squat below parallel with a full standing lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Hack Squat vs Barbell Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hack squat and barbell squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell hack squat and barbell squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Hack Squat / Barbell Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Hack Squat vs Barbell Squat Standards
How to read the table: The first number is Barbell Hack Squat; the second is Barbell 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 | 105 / 244 lb 47.6 / 110.7 kg | 147 / 278 lb 66.7 / 126.1 kg | 189 / 314 lb 85.7 / 142.4 kg | 231 / 347 lb 104.8 / 157.4 kg |
| 130 lb 59 kg | 111 / 258 lb 50.3 / 117 kg | 155 / 293 lb 70.3 / 132.9 kg | 200 / 332 lb 90.7 / 150.6 kg | 244 / 366 lb 110.7 / 166 kg |
| 140 lb 63.5 kg | 117 / 271 lb 53.1 / 122.9 kg | 163 / 308 lb 73.9 / 139.7 kg | 210 / 348 lb 95.3 / 157.9 kg | 256 / 384 lb 116.1 / 174.2 kg |
| 150 lb 68 kg | 122 / 284 lb 55.3 / 128.8 kg | 171 / 322 lb 77.6 / 146.1 kg | 220 / 365 lb 99.8 / 165.6 kg | 268 / 402 lb 121.6 / 182.3 kg |
| 160 lb 72.6 kg | 128 / 296 lb 58.1 / 134.3 kg | 178 / 336 lb 80.7 / 152.4 kg | 229 / 381 lb 103.9 / 172.8 kg | 280 / 420 lb 127 / 190.5 kg |
| 170 lb 77.1 kg | 133 / 308 lb 60.3 / 139.7 kg | 186 / 350 lb 84.4 / 158.8 kg | 239 / 396 lb 108.4 / 179.6 kg | 292 / 437 lb 132.4 / 198.2 kg |
| 180 lb 81.6 kg | 138 / 320 lb 62.6 / 145.1 kg | 193 / 364 lb 87.5 / 165.1 kg | 248 / 412 lb 112.5 / 186.9 kg | 303 / 454 lb 137.4 / 205.9 kg |
| 190 lb 86.2 kg | 143 / 332 lb 64.9 / 150.6 kg | 200 / 377 lb 90.7 / 171 kg | 257 / 427 lb 116.6 / 193.7 kg | 314 / 471 lb 142.4 / 213.6 kg |
| 200 lb 90.7 kg | 148 / 344 lb 67.1 / 156 kg | 207 / 390 lb 93.9 / 176.9 kg | 266 / 442 lb 120.7 / 200.5 kg | 325 / 487 lb 147.4 / 220.9 kg |
| 210 lb 95.3 kg | 153 / 355 lb 69.4 / 161 kg | 214 / 403 lb 97.1 / 182.8 kg | 275 / 456 lb 124.7 / 206.8 kg | 336 / 503 lb 152.4 / 228.2 kg |
| 220 lb 99.8 kg | 158 / 366 lb 71.7 / 166 kg | 221 / 416 lb 100.2 / 188.7 kg | 283 / 471 lb 128.4 / 213.6 kg | 346 / 519 lb 156.9 / 235.4 kg |
| 230 lb 104.3 kg | 162 / 377 lb 73.5 / 171 kg | 227 / 428 lb 103 / 194.1 kg | 292 / 485 lb 132.4 / 220 kg | 357 / 535 lb 161.9 / 242.7 kg |
| 240 lb 108.9 kg | 167 / 388 lb 75.7 / 176 kg | 234 / 441 lb 106.1 / 200 kg | 300 / 499 lb 136.1 / 226.3 kg | 367 / 550 lb 166.5 / 249.5 kg |
| 250 lb 113.4 kg | 172 / 399 lb 78 / 181 kg | 240 / 453 lb 108.9 / 205.5 kg | 309 / 513 lb 140.2 / 232.7 kg | 377 / 566 lb 171 / 256.7 kg |
| 260 lb 117.9 kg | 176 / 409 lb 79.8 / 185.5 kg | 247 / 465 lb 112 / 210.9 kg | 317 / 526 lb 143.8 / 238.6 kg | 387 / 581 lb 175.5 / 263.5 kg |
| 270 lb 122.5 kg | 181 / 420 lb 82.1 / 190.5 kg | 253 / 477 lb 114.8 / 216.4 kg | 325 / 540 lb 147.4 / 244.9 kg | 397 / 595 lb 180.1 / 269.9 kg |
| 280 lb 127 kg | 185 / 430 lb 83.9 / 195 kg | 259 / 488 lb 117.5 / 221.4 kg | 333 / 553 lb 151 / 250.8 kg | 407 / 610 lb 184.6 / 276.7 kg |
| 290 lb 131.5 kg | 190 / 440 lb 86.2 / 199.6 kg | 265 / 500 lb 120.2 / 226.8 kg | 341 / 566 lb 154.7 / 256.7 kg | 416 / 624 lb 188.7 / 283 kg |
| 300 lb 136.1 kg | 194 / 450 lb 88 / 204.1 kg | 271 / 511 lb 122.9 / 231.8 kg | 348 / 579 lb 157.9 / 262.6 kg | 426 / 639 lb 193.2 / 289.8 kg |
Women’s Barbell Hack Squat vs Barbell Squat Standards
How to read the table: The first number is Barbell Hack Squat; the second is Barbell 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 | 57 / 143 lb 25.9 / 64.9 kg | 86 / 166 lb 39 / 75.3 kg | 109 / 197 lb 49.4 / 89.4 kg | 132 / 220 lb 59.9 / 99.8 kg |
| 110 lb 49.9 kg | 61 / 153 lb 27.7 / 69.4 kg | 92 / 177 lb 41.7 / 80.3 kg | 116 / 210 lb 52.6 / 95.3 kg | 141 / 234 lb 64 / 106.1 kg |
| 120 lb 54.4 kg | 65 / 162 lb 29.5 / 73.5 kg | 97 / 188 lb 44 / 85.3 kg | 123 / 222 lb 55.8 / 100.7 kg | 149 / 248 lb 67.6 / 112.5 kg |
| 130 lb 59 kg | 68 / 171 lb 30.8 / 77.6 kg | 103 / 198 lb 46.7 / 89.8 kg | 130 / 235 lb 59 / 106.6 kg | 157 / 262 lb 71.2 / 118.8 kg |
| 140 lb 63.5 kg | 72 / 180 lb 32.7 / 81.6 kg | 108 / 208 lb 49 / 94.3 kg | 137 / 246 lb 62.1 / 111.6 kg | 165 / 275 lb 74.8 / 124.7 kg |
| 150 lb 68 kg | 75 / 188 lb 34 / 85.3 kg | 113 / 218 lb 51.3 / 98.9 kg | 143 / 258 lb 64.9 / 117 kg | 173 / 288 lb 78.5 / 130.6 kg |
| 160 lb 72.6 kg | 78 / 196 lb 35.4 / 88.9 kg | 118 / 228 lb 53.5 / 103.4 kg | 149 / 269 lb 67.6 / 122 kg | 181 / 301 lb 82.1 / 136.5 kg |
| 170 lb 77.1 kg | 82 / 204 lb 37.2 / 92.5 kg | 123 / 237 lb 55.8 / 107.5 kg | 155 / 280 lb 70.3 / 127 kg | 188 / 313 lb 85.3 / 142 kg |
| 180 lb 81.6 kg | 85 / 212 lb 38.6 / 96.2 kg | 128 / 246 lb 58.1 / 111.6 kg | 161 / 291 lb 73 / 132 kg | 195 / 325 lb 88.5 / 147.4 kg |
| 190 lb 86.2 kg | 88 / 220 lb 39.9 / 99.8 kg | 132 / 255 lb 59.9 / 115.7 kg | 167 / 302 lb 75.7 / 137 kg | 203 / 337 lb 92.1 / 152.9 kg |
| 200 lb 90.7 kg | 91 / 228 lb 41.3 / 103.4 kg | 137 / 264 lb 62.1 / 119.7 kg | 173 / 313 lb 78.5 / 142 kg | 210 / 349 lb 95.3 / 158.3 kg |
| 210 lb 95.3 kg | 94 / 235 lb 42.6 / 106.6 kg | 141 / 273 lb 64 / 123.8 kg | 179 / 323 lb 81.2 / 146.5 kg | 217 / 360 lb 98.4 / 163.3 kg |
| 220 lb 99.8 kg | 97 / 243 lb 44 / 110.2 kg | 146 / 281 lb 66.2 / 127.5 kg | 185 / 333 lb 83.9 / 151 kg | 223 / 372 lb 101.2 / 168.7 kg |
| 230 lb 104.3 kg | 100 / 250 lb 45.4 / 113.4 kg | 150 / 290 lb 68 / 131.5 kg | 190 / 343 lb 86.2 / 155.6 kg | 230 / 383 lb 104.3 / 173.7 kg |
| 240 lb 108.9 kg | 103 / 257 lb 46.7 / 116.6 kg | 155 / 298 lb 70.3 / 135.2 kg | 196 / 353 lb 88.9 / 160.1 kg | 237 / 394 lb 107.5 / 178.7 kg |
How Your Barbell Hack Squat vs Barbell Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell hack squat strength level
The barbell hack squat standards use the exercise-specific targets from the individual free-weight barbell hack squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total barbell weight without requiring strength to increase pound for pound.
3. Find the barbell squat strength level
The barbell squat standards use the approved sex-specific reference targets and strict high-bar full-depth rules from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to squat more total barbell weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 barbell hack squat | Adjust barbell hack squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell squat | Adjust barbell squat targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Hack Squat and Barbell 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 barbell squat standard is higher; below zero means the barbell 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
52.6 → 96.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell squat standard minus the barbell hack squat standard. A plus sign means the barbell squat standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +139 lb +63.1 kg | +131 lb +59.4 kg | +125 lb +56.7 kg | +116 lb +52.6 kg |
| 130 lb 59 kg | +147 lb +66.7 kg | +138 lb +62.6 kg | +132 lb +59.9 kg | +122 lb +55.3 kg |
| 140 lb 63.5 kg | +154 lb +69.8 kg | +145 lb +65.8 kg | +138 lb +62.6 kg | +128 lb +58.1 kg |
| 150 lb 68 kg | +162 lb +73.5 kg | +151 lb +68.5 kg | +145 lb +65.8 kg | +134 lb +60.7 kg |
| 160 lb 72.6 kg | +168 lb +76.2 kg | +158 lb +71.7 kg | +152 lb +68.9 kg | +140 lb +63.5 kg |
| 170 lb 77.1 kg | +175 lb +79.4 kg | +164 lb +74.4 kg | +157 lb +71.2 kg | +145 lb +65.8 kg |
| 180 lb 81.6 kg | +182 lb +82.5 kg | +171 lb +77.6 kg | +164 lb +74.4 kg | +151 lb +68.5 kg |
| 190 lb 86.2 kg | +189 lb +85.7 kg | +177 lb +80.3 kg | +170 lb +77.1 kg | +157 lb +71.2 kg |
| 200 lb 90.7 kg | +196 lb +88.9 kg | +183 lb +83 kg | +176 lb +79.8 kg | +162 lb +73.5 kg |
| 210 lb 95.3 kg | +202 lb +91.6 kg | +189 lb +85.7 kg | +181 lb +82.1 kg | +167 lb +75.8 kg |
| 220 lb 99.8 kg | +208 lb +94.3 kg | +195 lb +88.5 kg | +188 lb +85.2 kg | +173 lb +78.5 kg |
| 230 lb 104.3 kg | +215 lb +97.5 kg | +201 lb +91.1 kg | +193 lb +87.6 kg | +178 lb +80.8 kg |
| 240 lb 108.9 kg | +221 lb +100.3 kg | +207 lb +93.9 kg | +199 lb +90.2 kg | +183 lb +83 kg |
| 250 lb 113.4 kg | +227 lb +103 kg | +213 lb +96.6 kg | +204 lb +92.5 kg | +189 lb +85.7 kg |
| 260 lb 117.9 kg | +233 lb +105.7 kg | +218 lb +98.9 kg | +209 lb +94.8 kg | +194 lb +88 kg |
| 270 lb 122.5 kg | +239 lb +108.4 kg | +224 lb +101.6 kg | +215 lb +97.5 kg | +198 lb +89.8 kg |
| 280 lb 127 kg | +245 lb +111.1 kg | +229 lb +103.9 kg | +220 lb +99.8 kg | +203 lb +92.1 kg |
| 290 lb 131.5 kg | +250 lb +113.4 kg | +235 lb +106.6 kg | +225 lb +102 kg | +208 lb +94.3 kg |
| 300 lb 136.1 kg | +256 lb +116.1 kg | +240 lb +108.9 kg | +231 lb +104.7 kg | +213 lb +96.6 kg |
How Women’s Barbell Hack Squat and Barbell 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.
39.9 → 71.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell squat standard minus the barbell hack squat standard. A plus sign means the barbell squat standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +86 lb +39 kg | +80 lb +36.3 kg | +88 lb +40 kg | +88 lb +39.9 kg |
| 110 lb 49.9 kg | +92 lb +41.7 kg | +85 lb +38.6 kg | +94 lb +42.7 kg | +93 lb +42.1 kg |
| 120 lb 54.4 kg | +97 lb +44 kg | +91 lb +41.3 kg | +99 lb +44.9 kg | +99 lb +44.9 kg |
| 130 lb 59 kg | +103 lb +46.8 kg | +95 lb +43.1 kg | +105 lb +47.6 kg | +105 lb +47.6 kg |
| 140 lb 63.5 kg | +108 lb +48.9 kg | +100 lb +45.3 kg | +109 lb +49.5 kg | +110 lb +49.9 kg |
| 150 lb 68 kg | +113 lb +51.3 kg | +105 lb +47.6 kg | +115 lb +52.1 kg | +115 lb +52.1 kg |
| 160 lb 72.6 kg | +118 lb +53.5 kg | +110 lb +49.9 kg | +120 lb +54.4 kg | +120 lb +54.4 kg |
| 170 lb 77.1 kg | +122 lb +55.3 kg | +114 lb +51.7 kg | +125 lb +56.7 kg | +125 lb +56.7 kg |
| 180 lb 81.6 kg | +127 lb +57.6 kg | +118 lb +53.5 kg | +130 lb +59 kg | +130 lb +58.9 kg |
| 190 lb 86.2 kg | +132 lb +59.9 kg | +123 lb +55.8 kg | +135 lb +61.3 kg | +134 lb +60.8 kg |
| 200 lb 90.7 kg | +137 lb +62.1 kg | +127 lb +57.6 kg | +140 lb +63.5 kg | +139 lb +63 kg |
| 210 lb 95.3 kg | +141 lb +64 kg | +132 lb +59.8 kg | +144 lb +65.3 kg | +143 lb +64.9 kg |
| 220 lb 99.8 kg | +146 lb +66.2 kg | +135 lb +61.3 kg | +148 lb +67.1 kg | +149 lb +67.5 kg |
| 230 lb 104.3 kg | +150 lb +68 kg | +140 lb +63.5 kg | +153 lb +69.4 kg | +153 lb +69.4 kg |
| 240 lb 108.9 kg | +154 lb +69.9 kg | +143 lb +64.9 kg | +157 lb +71.2 kg | +157 lb +71.2 kg |
Barbell Hack Squat and Barbell Squat Exercises Used by This Calculator
This calculator uses a free-weight barbell hack squat and a high-bar full-depth barbell back squat. Use a free-weight barbell hack squat with the bar behind the legs and a high-bar full-depth back squat. Do not substitute a machine or Smith-machine hack squat, low-bar squat, deadlift, partial rep, assisted rep, wrapped squat, or equipped result.
Use a free-weight barbell hack squat with the bar behind the legs
Begin standing with a straight barbell behind the legs, descend under control to a repeatable deep squat position, and return to full standing while the bar stays behind the legs. Do not enter a machine or Smith-machine hack squat, trap-bar or conventional deadlift, back squat, leg press, partial rep, bounced rep, hitched rep, or forward-folded recovery.
Use a high-bar back squat below parallel
Place the bar high on the upper traps, descend until the hip crease is below the top of the knee, and return to full hip-and-knee lockout. Do not enter a low-bar, partial, box, pin, Smith-machine, hack-squat, assisted, wrapped, suited, or equipped result.
Enter one recent barbell hack squat set and one recent barbell squat set
For each lift, enter the total barbell weight and a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets performed to consistent deep squat depth with full standing lockout and the required bar position.
Related Tools
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.