Barbell Hack Squat vs Machine Hack Squat Strength Standards
Compare your barbell hack squat and machine hack 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.
For Barbell Hack Squat, enter total barbell weight including the bar. For Machine Hack Squat, enter displayed machine load. Use a free-weight barbell hack squat with the bar behind the legs, consistent deep squat depth, and full standing lockout and a controlled bilateral squat on a dedicated hack-squat machine to at least parallel depth. 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 Machine Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hack squat and machine hack 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 machine hack 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 / Machine Hack 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 Machine Hack Squat Standards
How to read the table: The first number is Barbell Hack Squat; the second is 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 | 105 / 126 lb 47.6 / 57.2 kg | 147 / 196 lb 66.7 / 88.9 kg | 189 / 266 lb 85.7 / 120.7 kg | 231 / 350 lb 104.8 / 158.8 kg |
| 130 lb 59 kg | 111 / 133 lb 50.3 / 60.3 kg | 155 / 207 lb 70.3 / 93.9 kg | 200 / 280 lb 90.7 / 127 kg | 244 / 369 lb 110.7 / 167.4 kg |
| 140 lb 63.5 kg | 117 / 140 lb 53.1 / 63.5 kg | 163 / 217 lb 73.9 / 98.4 kg | 210 / 295 lb 95.3 / 133.8 kg | 256 / 388 lb 116.1 / 176 kg |
| 150 lb 68 kg | 122 / 146 lb 55.3 / 66.2 kg | 171 / 227 lb 77.6 / 103 kg | 220 / 308 lb 99.8 / 139.7 kg | 268 / 406 lb 121.6 / 184.2 kg |
| 160 lb 72.6 kg | 128 / 152 lb 58.1 / 68.9 kg | 178 / 237 lb 80.7 / 107.5 kg | 229 / 322 lb 103.9 / 146.1 kg | 280 / 424 lb 127 / 192.3 kg |
| 170 lb 77.1 kg | 133 / 159 lb 60.3 / 72.1 kg | 186 / 247 lb 84.4 / 112 kg | 239 / 335 lb 108.4 / 152 kg | 292 / 441 lb 132.4 / 200 kg |
| 180 lb 81.6 kg | 138 / 165 lb 62.6 / 74.8 kg | 193 / 257 lb 87.5 / 116.6 kg | 248 / 348 lb 112.5 / 157.9 kg | 303 / 458 lb 137.4 / 207.7 kg |
| 190 lb 86.2 kg | 143 / 171 lb 64.9 / 77.6 kg | 200 / 266 lb 90.7 / 120.7 kg | 257 / 361 lb 116.6 / 163.7 kg | 314 / 475 lb 142.4 / 215.5 kg |
| 200 lb 90.7 kg | 148 / 177 lb 67.1 / 80.3 kg | 207 / 275 lb 93.9 / 124.7 kg | 266 / 374 lb 120.7 / 169.6 kg | 325 / 492 lb 147.4 / 223.2 kg |
| 210 lb 95.3 kg | 153 / 183 lb 69.4 / 83 kg | 214 / 284 lb 97.1 / 128.8 kg | 275 / 386 lb 124.7 / 175.1 kg | 336 / 508 lb 152.4 / 230.4 kg |
| 220 lb 99.8 kg | 158 / 189 lb 71.7 / 85.7 kg | 221 / 293 lb 100.2 / 132.9 kg | 283 / 398 lb 128.4 / 180.5 kg | 346 / 524 lb 156.9 / 237.7 kg |
| 230 lb 104.3 kg | 162 / 194 lb 73.5 / 88 kg | 227 / 302 lb 103 / 137 kg | 292 / 410 lb 132.4 / 186 kg | 357 / 540 lb 161.9 / 244.9 kg |
| 240 lb 108.9 kg | 167 / 200 lb 75.7 / 90.7 kg | 234 / 311 lb 106.1 / 141.1 kg | 300 / 422 lb 136.1 / 191.4 kg | 367 / 555 lb 166.5 / 251.7 kg |
| 250 lb 113.4 kg | 172 / 205 lb 78 / 93 kg | 240 / 319 lb 108.9 / 144.7 kg | 309 / 433 lb 140.2 / 196.4 kg | 377 / 570 lb 171 / 258.5 kg |
| 260 lb 117.9 kg | 176 / 211 lb 79.8 / 95.7 kg | 247 / 328 lb 112 / 148.8 kg | 317 / 445 lb 143.8 / 201.8 kg | 387 / 585 lb 175.5 / 265.4 kg |
| 270 lb 122.5 kg | 181 / 216 lb 82.1 / 98 kg | 253 / 336 lb 114.8 / 152.4 kg | 325 / 456 lb 147.4 / 206.8 kg | 397 / 600 lb 180.1 / 272.2 kg |
| 280 lb 127 kg | 185 / 221 lb 83.9 / 100.2 kg | 259 / 344 lb 117.5 / 156 kg | 333 / 467 lb 151 / 211.8 kg | 407 / 615 lb 184.6 / 279 kg |
| 290 lb 131.5 kg | 190 / 227 lb 86.2 / 103 kg | 265 / 353 lb 120.2 / 160.1 kg | 341 / 479 lb 154.7 / 217.3 kg | 416 / 630 lb 188.7 / 285.8 kg |
| 300 lb 136.1 kg | 194 / 232 lb 88 / 105.2 kg | 271 / 361 lb 122.9 / 163.7 kg | 348 / 489 lb 157.9 / 221.8 kg | 426 / 644 lb 193.2 / 292.1 kg |
Women’s Barbell Hack Squat vs Machine Hack Squat Standards
How to read the table: The first number is Barbell Hack Squat; the second is 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 | 57 / 80 lb 25.9 / 36.3 kg | 86 / 126 lb 39 / 57.2 kg | 109 / 183 lb 49.4 / 83 kg | 132 / 240 lb 59.9 / 108.9 kg |
| 110 lb 49.9 kg | 61 / 85 lb 27.7 / 38.6 kg | 92 / 134 lb 41.7 / 60.8 kg | 116 / 195 lb 52.6 / 88.5 kg | 141 / 256 lb 64 / 116.1 kg |
| 120 lb 54.4 kg | 65 / 90 lb 29.5 / 40.8 kg | 97 / 142 lb 44 / 64.4 kg | 123 / 207 lb 55.8 / 93.9 kg | 149 / 271 lb 67.6 / 122.9 kg |
| 130 lb 59 kg | 68 / 95 lb 30.8 / 43.1 kg | 103 / 150 lb 46.7 / 68 kg | 130 / 218 lb 59 / 98.9 kg | 157 / 286 lb 71.2 / 129.7 kg |
| 140 lb 63.5 kg | 72 / 100 lb 32.7 / 45.4 kg | 108 / 158 lb 49 / 71.7 kg | 137 / 229 lb 62.1 / 103.9 kg | 165 / 301 lb 74.8 / 136.5 kg |
| 150 lb 68 kg | 75 / 105 lb 34 / 47.6 kg | 113 / 165 lb 51.3 / 74.8 kg | 143 / 240 lb 64.9 / 108.9 kg | 173 / 315 lb 78.5 / 142.9 kg |
| 160 lb 72.6 kg | 78 / 110 lb 35.4 / 49.9 kg | 118 / 172 lb 53.5 / 78 kg | 149 / 251 lb 67.6 / 113.9 kg | 181 / 329 lb 82.1 / 149.2 kg |
| 170 lb 77.1 kg | 82 / 114 lb 37.2 / 51.7 kg | 123 / 179 lb 55.8 / 81.2 kg | 155 / 261 lb 70.3 / 118.4 kg | 188 / 342 lb 85.3 / 155.1 kg |
| 180 lb 81.6 kg | 85 / 119 lb 38.6 / 54 kg | 128 / 186 lb 58.1 / 84.4 kg | 161 / 271 lb 73 / 122.9 kg | 195 / 356 lb 88.5 / 161.5 kg |
| 190 lb 86.2 kg | 88 / 123 lb 39.9 / 55.8 kg | 132 / 193 lb 59.9 / 87.5 kg | 167 / 281 lb 75.7 / 127.5 kg | 203 / 369 lb 92.1 / 167.4 kg |
| 200 lb 90.7 kg | 91 / 127 lb 41.3 / 57.6 kg | 137 / 200 lb 62.1 / 90.7 kg | 173 / 291 lb 78.5 / 132 kg | 210 / 382 lb 95.3 / 173.3 kg |
| 210 lb 95.3 kg | 94 / 131 lb 42.6 / 59.4 kg | 141 / 206 lb 64 / 93.4 kg | 179 / 300 lb 81.2 / 136.1 kg | 217 / 394 lb 98.4 / 178.7 kg |
| 220 lb 99.8 kg | 97 / 136 lb 44 / 61.7 kg | 146 / 213 lb 66.2 / 96.6 kg | 185 / 310 lb 83.9 / 140.6 kg | 223 / 407 lb 101.2 / 184.6 kg |
| 230 lb 104.3 kg | 100 / 140 lb 45.4 / 63.5 kg | 150 / 219 lb 68 / 99.3 kg | 190 / 319 lb 86.2 / 144.7 kg | 230 / 419 lb 104.3 / 190.1 kg |
| 240 lb 108.9 kg | 103 / 144 lb 46.7 / 65.3 kg | 155 / 226 lb 70.3 / 102.5 kg | 196 / 328 lb 88.9 / 148.8 kg | 237 / 431 lb 107.5 / 195.5 kg |
How Your Barbell Hack Squat vs Machine Hack 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 machine hack squat strength level
The machine hack squat standards use the sex-specific strength levels from the individual Machine 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 squat more displayed machine load 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 machine hack squat | Adjust machine hack 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 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 machine hack 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.
54 → 98.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine hack squat standard minus the barbell hack squat standard. A plus sign means the machine hack 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 | +21 lb +9.6 kg | +49 lb +22.2 kg | +77 lb +35 kg | +119 lb +54 kg |
| 130 lb 59 kg | +22 lb +10 kg | +52 lb +23.6 kg | +80 lb +36.3 kg | +125 lb +56.7 kg |
| 140 lb 63.5 kg | +23 lb +10.4 kg | +54 lb +24.5 kg | +85 lb +38.5 kg | +132 lb +59.9 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +56 lb +25.4 kg | +88 lb +39.9 kg | +138 lb +62.6 kg |
| 160 lb 72.6 kg | +24 lb +10.8 kg | +59 lb +26.8 kg | +93 lb +42.2 kg | +144 lb +65.3 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +61 lb +27.6 kg | +96 lb +43.6 kg | +149 lb +67.6 kg |
| 180 lb 81.6 kg | +27 lb +12.2 kg | +64 lb +29.1 kg | +100 lb +45.4 kg | +155 lb +70.3 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +66 lb +30 kg | +104 lb +47.1 kg | +161 lb +73.1 kg |
| 200 lb 90.7 kg | +29 lb +13.2 kg | +68 lb +30.8 kg | +108 lb +48.9 kg | +167 lb +75.8 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +70 lb +31.7 kg | +111 lb +50.4 kg | +172 lb +78 kg |
| 220 lb 99.8 kg | +31 lb +14 kg | +72 lb +32.7 kg | +115 lb +52.1 kg | +178 lb +80.8 kg |
| 230 lb 104.3 kg | +32 lb +14.5 kg | +75 lb +34 kg | +118 lb +53.6 kg | +183 lb +83 kg |
| 240 lb 108.9 kg | +33 lb +15 kg | +77 lb +35 kg | +122 lb +55.3 kg | +188 lb +85.2 kg |
| 250 lb 113.4 kg | +33 lb +15 kg | +79 lb +35.8 kg | +124 lb +56.2 kg | +193 lb +87.5 kg |
| 260 lb 117.9 kg | +35 lb +15.9 kg | +81 lb +36.8 kg | +128 lb +58 kg | +198 lb +89.9 kg |
| 270 lb 122.5 kg | +35 lb +15.9 kg | +83 lb +37.6 kg | +131 lb +59.4 kg | +203 lb +92.1 kg |
| 280 lb 127 kg | +36 lb +16.3 kg | +85 lb +38.5 kg | +134 lb +60.8 kg | +208 lb +94.4 kg |
| 290 lb 131.5 kg | +37 lb +16.8 kg | +88 lb +39.9 kg | +138 lb +62.6 kg | +214 lb +97.1 kg |
| 300 lb 136.1 kg | +38 lb +17.2 kg | +90 lb +40.8 kg | +141 lb +63.9 kg | +218 lb +98.9 kg |
How Women’s Barbell Hack Squat and 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.
49 → 88 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine hack squat standard minus the barbell hack squat standard. A plus sign means the machine hack 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 | +23 lb +10.4 kg | +40 lb +18.2 kg | +74 lb +33.6 kg | +108 lb +49 kg |
| 110 lb 49.9 kg | +24 lb +10.9 kg | +42 lb +19.1 kg | +79 lb +35.9 kg | +115 lb +52.1 kg |
| 120 lb 54.4 kg | +25 lb +11.3 kg | +45 lb +20.4 kg | +84 lb +38.1 kg | +122 lb +55.3 kg |
| 130 lb 59 kg | +27 lb +12.3 kg | +47 lb +21.3 kg | +88 lb +39.9 kg | +129 lb +58.5 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +50 lb +22.7 kg | +92 lb +41.8 kg | +136 lb +61.7 kg |
| 150 lb 68 kg | +30 lb +13.6 kg | +52 lb +23.5 kg | +97 lb +44 kg | +142 lb +64.4 kg |
| 160 lb 72.6 kg | +32 lb +14.5 kg | +54 lb +24.5 kg | +102 lb +46.3 kg | +148 lb +67.1 kg |
| 170 lb 77.1 kg | +32 lb +14.5 kg | +56 lb +25.4 kg | +106 lb +48.1 kg | +154 lb +69.8 kg |
| 180 lb 81.6 kg | +34 lb +15.4 kg | +58 lb +26.3 kg | +110 lb +49.9 kg | +161 lb +73 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +61 lb +27.6 kg | +114 lb +51.8 kg | +166 lb +75.3 kg |
| 200 lb 90.7 kg | +36 lb +16.3 kg | +63 lb +28.6 kg | +118 lb +53.5 kg | +172 lb +78 kg |
| 210 lb 95.3 kg | +37 lb +16.8 kg | +65 lb +29.4 kg | +121 lb +54.9 kg | +177 lb +80.3 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +67 lb +30.4 kg | +125 lb +56.7 kg | +184 lb +83.4 kg |
| 230 lb 104.3 kg | +40 lb +18.1 kg | +69 lb +31.3 kg | +129 lb +58.5 kg | +189 lb +85.8 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +71 lb +32.2 kg | +132 lb +59.9 kg | +194 lb +88 kg |
Barbell Hack Squat and Machine Hack Squat Exercises Used by This Calculator
This calculator uses a free-weight barbell hack squat and a dedicated machine hack squat. Use a free-weight barbell hack squat with the bar behind the legs and a dedicated guided machine hack squat. Do not substitute deadlifts, back squats, Smith-machine squats, leg presses, pendulum squats, partial reps, bounced reps, assisted reps, or single-leg machine reps.
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 the same dedicated hack-squat machine and full depth
Enter the displayed machine load. Keep the hips and shoulders against the pads, descend until the thighs reach at least parallel to the platform, and finish with full knee extension. Do not enter a leg press, Smith-machine squat, partial rep, assisted rep, or single-leg result.
Enter one recent Barbell Hack Squat set and one recent Machine Hack Squat set
Enter total barbell weight for the free-weight lift and displayed machine load for the guided lift, plus a whole number from 1 to 12 strict repetitions for each. Pounds and kilograms can be mixed.
Related Tools
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Machine Hack Squat — View the individual Machine Hack Squat standards and next strength-level target.
- Pendulum 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.
- V Squat Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.