Machine Hack Squat vs Barbell Squat Strength Standards
Compare your machine 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.
For Machine Hack Squat, enter the tested machine's displayed load. For Barbell Squat, enter total barbell weight including the bar and plates. Use a controlled bilateral squat on a dedicated hack-squat machine to at least parallel depth 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.
Machine Hack Squat vs Barbell Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine 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 machine 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 Machine 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 Machine Hack Squat vs Barbell Squat Standards
How to read the table: The first number is Machine 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 | 126 / 244 lb 57.2 / 110.7 kg | 196 / 278 lb 88.9 / 126.1 kg | 266 / 314 lb 120.7 / 142.4 kg | 350 / 347 lb 158.8 / 157.4 kg |
| 130 lb 59 kg | 133 / 258 lb 60.3 / 117 kg | 207 / 293 lb 93.9 / 132.9 kg | 280 / 332 lb 127 / 150.6 kg | 369 / 366 lb 167.4 / 166 kg |
| 140 lb 63.5 kg | 140 / 271 lb 63.5 / 122.9 kg | 217 / 308 lb 98.4 / 139.7 kg | 295 / 348 lb 133.8 / 157.9 kg | 388 / 384 lb 176 / 174.2 kg |
| 150 lb 68 kg | 146 / 284 lb 66.2 / 128.8 kg | 227 / 322 lb 103 / 146.1 kg | 308 / 365 lb 139.7 / 165.6 kg | 406 / 402 lb 184.2 / 182.3 kg |
| 160 lb 72.6 kg | 152 / 296 lb 68.9 / 134.3 kg | 237 / 336 lb 107.5 / 152.4 kg | 322 / 381 lb 146.1 / 172.8 kg | 424 / 420 lb 192.3 / 190.5 kg |
| 170 lb 77.1 kg | 159 / 308 lb 72.1 / 139.7 kg | 247 / 350 lb 112 / 158.8 kg | 335 / 396 lb 152 / 179.6 kg | 441 / 437 lb 200 / 198.2 kg |
| 180 lb 81.6 kg | 165 / 320 lb 74.8 / 145.1 kg | 257 / 364 lb 116.6 / 165.1 kg | 348 / 412 lb 157.9 / 186.9 kg | 458 / 454 lb 207.7 / 205.9 kg |
| 190 lb 86.2 kg | 171 / 332 lb 77.6 / 150.6 kg | 266 / 377 lb 120.7 / 171 kg | 361 / 427 lb 163.7 / 193.7 kg | 475 / 471 lb 215.5 / 213.6 kg |
| 200 lb 90.7 kg | 177 / 344 lb 80.3 / 156 kg | 275 / 390 lb 124.7 / 176.9 kg | 374 / 442 lb 169.6 / 200.5 kg | 492 / 487 lb 223.2 / 220.9 kg |
| 210 lb 95.3 kg | 183 / 355 lb 83 / 161 kg | 284 / 403 lb 128.8 / 182.8 kg | 386 / 456 lb 175.1 / 206.8 kg | 508 / 503 lb 230.4 / 228.2 kg |
| 220 lb 99.8 kg | 189 / 366 lb 85.7 / 166 kg | 293 / 416 lb 132.9 / 188.7 kg | 398 / 471 lb 180.5 / 213.6 kg | 524 / 519 lb 237.7 / 235.4 kg |
| 230 lb 104.3 kg | 194 / 377 lb 88 / 171 kg | 302 / 428 lb 137 / 194.1 kg | 410 / 485 lb 186 / 220 kg | 540 / 535 lb 244.9 / 242.7 kg |
| 240 lb 108.9 kg | 200 / 388 lb 90.7 / 176 kg | 311 / 441 lb 141.1 / 200 kg | 422 / 499 lb 191.4 / 226.3 kg | 555 / 550 lb 251.7 / 249.5 kg |
| 250 lb 113.4 kg | 205 / 399 lb 93 / 181 kg | 319 / 453 lb 144.7 / 205.5 kg | 433 / 513 lb 196.4 / 232.7 kg | 570 / 566 lb 258.5 / 256.7 kg |
| 260 lb 117.9 kg | 211 / 409 lb 95.7 / 185.5 kg | 328 / 465 lb 148.8 / 210.9 kg | 445 / 526 lb 201.8 / 238.6 kg | 585 / 581 lb 265.4 / 263.5 kg |
| 270 lb 122.5 kg | 216 / 420 lb 98 / 190.5 kg | 336 / 477 lb 152.4 / 216.4 kg | 456 / 540 lb 206.8 / 244.9 kg | 600 / 595 lb 272.2 / 269.9 kg |
| 280 lb 127 kg | 221 / 430 lb 100.2 / 195 kg | 344 / 488 lb 156 / 221.4 kg | 467 / 553 lb 211.8 / 250.8 kg | 615 / 610 lb 279 / 276.7 kg |
| 290 lb 131.5 kg | 227 / 440 lb 103 / 199.6 kg | 353 / 500 lb 160.1 / 226.8 kg | 479 / 566 lb 217.3 / 256.7 kg | 630 / 624 lb 285.8 / 283 kg |
| 300 lb 136.1 kg | 232 / 450 lb 105.2 / 204.1 kg | 361 / 511 lb 163.7 / 231.8 kg | 489 / 579 lb 221.8 / 262.6 kg | 644 / 639 lb 292.1 / 289.8 kg |
Women’s Machine Hack Squat vs Barbell Squat Standards
How to read the table: The first number is Machine 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 | 80 / 143 lb 36.3 / 64.9 kg | 126 / 166 lb 57.2 / 75.3 kg | 183 / 197 lb 83 / 89.4 kg | 240 / 220 lb 108.9 / 99.8 kg |
| 110 lb 49.9 kg | 85 / 153 lb 38.6 / 69.4 kg | 134 / 177 lb 60.8 / 80.3 kg | 195 / 210 lb 88.5 / 95.3 kg | 256 / 234 lb 116.1 / 106.1 kg |
| 120 lb 54.4 kg | 90 / 162 lb 40.8 / 73.5 kg | 142 / 188 lb 64.4 / 85.3 kg | 207 / 222 lb 93.9 / 100.7 kg | 271 / 248 lb 122.9 / 112.5 kg |
| 130 lb 59 kg | 95 / 171 lb 43.1 / 77.6 kg | 150 / 198 lb 68 / 89.8 kg | 218 / 235 lb 98.9 / 106.6 kg | 286 / 262 lb 129.7 / 118.8 kg |
| 140 lb 63.5 kg | 100 / 180 lb 45.4 / 81.6 kg | 158 / 208 lb 71.7 / 94.3 kg | 229 / 246 lb 103.9 / 111.6 kg | 301 / 275 lb 136.5 / 124.7 kg |
| 150 lb 68 kg | 105 / 188 lb 47.6 / 85.3 kg | 165 / 218 lb 74.8 / 98.9 kg | 240 / 258 lb 108.9 / 117 kg | 315 / 288 lb 142.9 / 130.6 kg |
| 160 lb 72.6 kg | 110 / 196 lb 49.9 / 88.9 kg | 172 / 228 lb 78 / 103.4 kg | 251 / 269 lb 113.9 / 122 kg | 329 / 301 lb 149.2 / 136.5 kg |
| 170 lb 77.1 kg | 114 / 204 lb 51.7 / 92.5 kg | 179 / 237 lb 81.2 / 107.5 kg | 261 / 280 lb 118.4 / 127 kg | 342 / 313 lb 155.1 / 142 kg |
| 180 lb 81.6 kg | 119 / 212 lb 54 / 96.2 kg | 186 / 246 lb 84.4 / 111.6 kg | 271 / 291 lb 122.9 / 132 kg | 356 / 325 lb 161.5 / 147.4 kg |
| 190 lb 86.2 kg | 123 / 220 lb 55.8 / 99.8 kg | 193 / 255 lb 87.5 / 115.7 kg | 281 / 302 lb 127.5 / 137 kg | 369 / 337 lb 167.4 / 152.9 kg |
| 200 lb 90.7 kg | 127 / 228 lb 57.6 / 103.4 kg | 200 / 264 lb 90.7 / 119.7 kg | 291 / 313 lb 132 / 142 kg | 382 / 349 lb 173.3 / 158.3 kg |
| 210 lb 95.3 kg | 131 / 235 lb 59.4 / 106.6 kg | 206 / 273 lb 93.4 / 123.8 kg | 300 / 323 lb 136.1 / 146.5 kg | 394 / 360 lb 178.7 / 163.3 kg |
| 220 lb 99.8 kg | 136 / 243 lb 61.7 / 110.2 kg | 213 / 281 lb 96.6 / 127.5 kg | 310 / 333 lb 140.6 / 151 kg | 407 / 372 lb 184.6 / 168.7 kg |
| 230 lb 104.3 kg | 140 / 250 lb 63.5 / 113.4 kg | 219 / 290 lb 99.3 / 131.5 kg | 319 / 343 lb 144.7 / 155.6 kg | 419 / 383 lb 190.1 / 173.7 kg |
| 240 lb 108.9 kg | 144 / 257 lb 65.3 / 116.6 kg | 226 / 298 lb 102.5 / 135.2 kg | 328 / 353 lb 148.8 / 160.1 kg | 431 / 394 lb 195.5 / 178.7 kg |
How Your Machine 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 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.
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 machine hack squat | Adjust machine 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 Machine 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 machine 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, and Advanced at every displayed bodyweight.
1.4 → 2.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell squat standard minus the machine hack squat standard. A plus sign means the barbell squat standard is higher. A minus sign means the machine hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +118 lb +53.5 kg | +82 lb +37.2 kg | +48 lb +21.7 kg | −3 lb −1.4 kg |
| 130 lb 59 kg | +125 lb +56.7 kg | +86 lb +39 kg | +52 lb +23.6 kg | −3 lb −1.4 kg |
| 140 lb 63.5 kg | +131 lb +59.4 kg | +91 lb +41.3 kg | +53 lb +24.1 kg | −4 lb −1.8 kg |
| 150 lb 68 kg | +138 lb +62.6 kg | +95 lb +43.1 kg | +57 lb +25.9 kg | −4 lb −1.9 kg |
| 160 lb 72.6 kg | +144 lb +65.4 kg | +99 lb +44.9 kg | +59 lb +26.7 kg | −4 lb −1.8 kg |
| 170 lb 77.1 kg | +149 lb +67.6 kg | +103 lb +46.8 kg | +61 lb +27.6 kg | −4 lb −1.8 kg |
| 180 lb 81.6 kg | +155 lb +70.3 kg | +107 lb +48.5 kg | +64 lb +29 kg | −4 lb −1.8 kg |
| 190 lb 86.2 kg | +161 lb +73 kg | +111 lb +50.3 kg | +66 lb +30 kg | −4 lb −1.9 kg |
| 200 lb 90.7 kg | +167 lb +75.7 kg | +115 lb +52.2 kg | +68 lb +30.9 kg | −5 lb −2.3 kg |
| 210 lb 95.3 kg | +172 lb +78 kg | +119 lb +54 kg | +70 lb +31.7 kg | −5 lb −2.2 kg |
| 220 lb 99.8 kg | +177 lb +80.3 kg | +123 lb +55.8 kg | +73 lb +33.1 kg | −5 lb −2.3 kg |
| 230 lb 104.3 kg | +183 lb +83 kg | +126 lb +57.1 kg | +75 lb +34 kg | −5 lb −2.2 kg |
| 240 lb 108.9 kg | +188 lb +85.3 kg | +130 lb +58.9 kg | +77 lb +34.9 kg | −5 lb −2.2 kg |
| 250 lb 113.4 kg | +194 lb +88 kg | +134 lb +60.8 kg | +80 lb +36.3 kg | −4 lb −1.8 kg |
| 260 lb 117.9 kg | +198 lb +89.8 kg | +137 lb +62.1 kg | +81 lb +36.8 kg | −4 lb −1.9 kg |
| 270 lb 122.5 kg | +204 lb +92.5 kg | +141 lb +64 kg | +84 lb +38.1 kg | −5 lb −2.3 kg |
| 280 lb 127 kg | +209 lb +94.8 kg | +144 lb +65.4 kg | +86 lb +39 kg | −5 lb −2.3 kg |
| 290 lb 131.5 kg | +213 lb +96.6 kg | +147 lb +66.7 kg | +87 lb +39.4 kg | −6 lb −2.8 kg |
| 300 lb 136.1 kg | +218 lb +98.9 kg | +150 lb +68.1 kg | +90 lb +40.8 kg | −5 lb −2.3 kg |
How Women’s Machine Hack Squat and Barbell Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, and Advanced at every displayed bodyweight.
9.1 → 16.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell squat standard minus the machine hack squat standard. A plus sign means the barbell squat standard is higher. A minus sign means the machine hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +63 lb +28.6 kg | +40 lb +18.1 kg | +14 lb +6.4 kg | −20 lb −9.1 kg |
| 110 lb 49.9 kg | +68 lb +30.8 kg | +43 lb +19.5 kg | +15 lb +6.8 kg | −22 lb −10 kg |
| 120 lb 54.4 kg | +72 lb +32.7 kg | +46 lb +20.9 kg | +15 lb +6.8 kg | −23 lb −10.4 kg |
| 130 lb 59 kg | +76 lb +34.5 kg | +48 lb +21.8 kg | +17 lb +7.7 kg | −24 lb −10.9 kg |
| 140 lb 63.5 kg | +80 lb +36.2 kg | +50 lb +22.6 kg | +17 lb +7.7 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | +83 lb +37.7 kg | +53 lb +24.1 kg | +18 lb +8.1 kg | −27 lb −12.3 kg |
| 160 lb 72.6 kg | +86 lb +39 kg | +56 lb +25.4 kg | +18 lb +8.1 kg | −28 lb −12.7 kg |
| 170 lb 77.1 kg | +90 lb +40.8 kg | +58 lb +26.3 kg | +19 lb +8.6 kg | −29 lb −13.1 kg |
| 180 lb 81.6 kg | +93 lb +42.2 kg | +60 lb +27.2 kg | +20 lb +9.1 kg | −31 lb −14.1 kg |
| 190 lb 86.2 kg | +97 lb +44 kg | +62 lb +28.2 kg | +21 lb +9.5 kg | −32 lb −14.5 kg |
| 200 lb 90.7 kg | +101 lb +45.8 kg | +64 lb +29 kg | +22 lb +10 kg | −33 lb −15 kg |
| 210 lb 95.3 kg | +104 lb +47.2 kg | +67 lb +30.4 kg | +23 lb +10.4 kg | −34 lb −15.4 kg |
| 220 lb 99.8 kg | +107 lb +48.5 kg | +68 lb +30.9 kg | +23 lb +10.4 kg | −35 lb −15.9 kg |
| 230 lb 104.3 kg | +110 lb +49.9 kg | +71 lb +32.2 kg | +24 lb +10.9 kg | −36 lb −16.4 kg |
| 240 lb 108.9 kg | +113 lb +51.3 kg | +72 lb +32.7 kg | +25 lb +11.3 kg | −37 lb −16.8 kg |
Machine Hack Squat and Barbell Squat Exercises Used by This Calculator
This calculator uses a dedicated machine hack squat and a high-bar full-depth barbell back squat. Use a strict dedicated machine hack squat and a strict high-bar full-depth barbell back squat under each tool’s load, setup, depth, support, and lockout rules. Do not substitute Smith squats, leg presses, low-bar squats, partial squats, box or pin squats, assisted reps, wrapped or suited reps, or another machine’s displayed load.
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.
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 Machine Hack Squat set and one recent Barbell Squat set
Enter displayed machine load for Machine Hack Squat and total barbell weight for Barbell Squat, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Machine Hack Squat — View the individual Machine 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.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.