Smith Machine Back Squat vs Barbell Hack Squat Strength Standards
Compare your Smith machine back squat and barbell 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict bilateral Smith machine back squat to at least knee-level hip depth and full controlled lockout and a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and 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.
Smith Machine Back Squat vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Smith machine back squat and barbell 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 Smith machine back squat and barbell 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 Smith Machine Back Squat / Barbell 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 Smith Machine Back Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Smith Machine Back Squat; the second is Barbell 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 | 203 / 105 lb 92.1 / 47.6 kg | 245 / 147 lb 111.1 / 66.7 kg | 286 / 189 lb 129.7 / 85.7 kg | 329 / 231 lb 149.2 / 104.8 kg |
| 130 lb 59 kg | 214 / 111 lb 97.1 / 50.3 kg | 259 / 155 lb 117.5 / 70.3 kg | 302 / 200 lb 137 / 90.7 kg | 347 / 244 lb 157.4 / 110.7 kg |
| 140 lb 63.5 kg | 225 / 117 lb 102.1 / 53.1 kg | 272 / 163 lb 123.4 / 73.9 kg | 317 / 210 lb 143.8 / 95.3 kg | 365 / 256 lb 165.6 / 116.1 kg |
| 150 lb 68 kg | 236 / 122 lb 107 / 55.3 kg | 284 / 171 lb 128.8 / 77.6 kg | 332 / 220 lb 150.6 / 99.8 kg | 382 / 268 lb 173.3 / 121.6 kg |
| 160 lb 72.6 kg | 246 / 128 lb 111.6 / 58.1 kg | 297 / 178 lb 134.7 / 80.7 kg | 347 / 229 lb 157.4 / 103.9 kg | 399 / 280 lb 181 / 127 kg |
| 170 lb 77.1 kg | 256 / 133 lb 116.1 / 60.3 kg | 309 / 186 lb 140.2 / 84.4 kg | 361 / 239 lb 163.7 / 108.4 kg | 415 / 292 lb 188.2 / 132.4 kg |
| 180 lb 81.6 kg | 266 / 138 lb 120.7 / 62.6 kg | 321 / 193 lb 145.6 / 87.5 kg | 375 / 248 lb 170.1 / 112.5 kg | 431 / 303 lb 195.5 / 137.4 kg |
| 190 lb 86.2 kg | 276 / 143 lb 125.2 / 64.9 kg | 333 / 200 lb 151 / 90.7 kg | 389 / 257 lb 176.4 / 116.6 kg | 447 / 314 lb 202.8 / 142.4 kg |
| 200 lb 90.7 kg | 286 / 148 lb 129.7 / 67.1 kg | 345 / 207 lb 156.5 / 93.9 kg | 403 / 266 lb 182.8 / 120.7 kg | 463 / 325 lb 210 / 147.4 kg |
| 210 lb 95.3 kg | 295 / 153 lb 133.8 / 69.4 kg | 356 / 214 lb 161.5 / 97.1 kg | 416 / 275 lb 188.7 / 124.7 kg | 478 / 336 lb 216.8 / 152.4 kg |
| 220 lb 99.8 kg | 304 / 158 lb 137.9 / 71.7 kg | 367 / 221 lb 166.5 / 100.2 kg | 429 / 283 lb 194.6 / 128.4 kg | 493 / 346 lb 223.6 / 156.9 kg |
| 230 lb 104.3 kg | 313 / 162 lb 142 / 73.5 kg | 378 / 227 lb 171.5 / 103 kg | 442 / 292 lb 200.5 / 132.4 kg | 508 / 357 lb 230.4 / 161.9 kg |
| 240 lb 108.9 kg | 323 / 167 lb 146.5 / 75.7 kg | 389 / 234 lb 176.4 / 106.1 kg | 455 / 300 lb 206.4 / 136.1 kg | 522 / 367 lb 236.8 / 166.5 kg |
| 250 lb 113.4 kg | 331 / 172 lb 150.1 / 78 kg | 400 / 240 lb 181.4 / 108.9 kg | 467 / 309 lb 211.8 / 140.2 kg | 537 / 377 lb 243.6 / 171 kg |
| 260 lb 117.9 kg | 340 / 176 lb 154.2 / 79.8 kg | 410 / 247 lb 186 / 112 kg | 479 / 317 lb 217.3 / 143.8 kg | 551 / 387 lb 249.9 / 175.5 kg |
| 270 lb 122.5 kg | 349 / 181 lb 158.3 / 82.1 kg | 421 / 253 lb 191 / 114.8 kg | 492 / 325 lb 223.2 / 147.4 kg | 565 / 397 lb 256.3 / 180.1 kg |
| 280 lb 127 kg | 357 / 185 lb 161.9 / 83.9 kg | 431 / 259 lb 195.5 / 117.5 kg | 504 / 333 lb 228.6 / 151 kg | 579 / 407 lb 262.6 / 184.6 kg |
| 290 lb 131.5 kg | 366 / 190 lb 166 / 86.2 kg | 441 / 265 lb 200 / 120.2 kg | 516 / 341 lb 234.1 / 154.7 kg | 593 / 416 lb 269 / 188.7 kg |
| 300 lb 136.1 kg | 374 / 194 lb 169.6 / 88 kg | 452 / 271 lb 205 / 122.9 kg | 527 / 348 lb 239 / 157.9 kg | 606 / 426 lb 274.9 / 193.2 kg |
Women’s Smith Machine Back Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Smith Machine Back Squat; the second is Barbell 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 | 103 / 57 lb 46.7 / 25.9 kg | 137 / 86 lb 62.1 / 39 kg | 172 / 109 lb 78 / 49.4 kg | 206 / 132 lb 93.4 / 59.9 kg |
| 110 lb 49.9 kg | 110 / 61 lb 49.9 / 27.7 kg | 146 / 92 lb 66.2 / 41.7 kg | 183 / 116 lb 83 / 52.6 kg | 220 / 141 lb 99.8 / 64 kg |
| 120 lb 54.4 kg | 116 / 65 lb 52.6 / 29.5 kg | 155 / 97 lb 70.3 / 44 kg | 194 / 123 lb 88 / 55.8 kg | 233 / 149 lb 105.7 / 67.6 kg |
| 130 lb 59 kg | 123 / 68 lb 55.8 / 30.8 kg | 164 / 103 lb 74.4 / 46.7 kg | 205 / 130 lb 93 / 59 kg | 245 / 157 lb 111.1 / 71.2 kg |
| 140 lb 63.5 kg | 129 / 72 lb 58.5 / 32.7 kg | 172 / 108 lb 78 / 49 kg | 215 / 137 lb 97.5 / 62.1 kg | 258 / 165 lb 117 / 74.8 kg |
| 150 lb 68 kg | 135 / 75 lb 61.2 / 34 kg | 180 / 113 lb 81.6 / 51.3 kg | 225 / 143 lb 102.1 / 64.9 kg | 270 / 173 lb 122.5 / 78.5 kg |
| 160 lb 72.6 kg | 141 / 78 lb 64 / 35.4 kg | 188 / 118 lb 85.3 / 53.5 kg | 235 / 149 lb 106.6 / 67.6 kg | 282 / 181 lb 127.9 / 82.1 kg |
| 170 lb 77.1 kg | 147 / 82 lb 66.7 / 37.2 kg | 196 / 123 lb 88.9 / 55.8 kg | 245 / 155 lb 111.1 / 70.3 kg | 293 / 188 lb 132.9 / 85.3 kg |
| 180 lb 81.6 kg | 152 / 85 lb 68.9 / 38.6 kg | 203 / 128 lb 92.1 / 58.1 kg | 254 / 161 lb 115.2 / 73 kg | 305 / 195 lb 138.3 / 88.5 kg |
| 190 lb 86.2 kg | 158 / 88 lb 71.7 / 39.9 kg | 211 / 132 lb 95.7 / 59.9 kg | 263 / 167 lb 119.3 / 75.7 kg | 316 / 203 lb 143.3 / 92.1 kg |
| 200 lb 90.7 kg | 164 / 91 lb 74.4 / 41.3 kg | 218 / 137 lb 98.9 / 62.1 kg | 273 / 173 lb 123.8 / 78.5 kg | 327 / 210 lb 148.3 / 95.3 kg |
| 210 lb 95.3 kg | 169 / 94 lb 76.7 / 42.6 kg | 225 / 141 lb 102.1 / 64 kg | 282 / 179 lb 127.9 / 81.2 kg | 338 / 217 lb 153.3 / 98.4 kg |
| 220 lb 99.8 kg | 174 / 97 lb 78.9 / 44 kg | 232 / 146 lb 105.2 / 66.2 kg | 290 / 185 lb 131.5 / 83.9 kg | 349 / 223 lb 158.3 / 101.2 kg |
| 230 lb 104.3 kg | 180 / 100 lb 81.6 / 45.4 kg | 239 / 150 lb 108.4 / 68 kg | 299 / 190 lb 135.6 / 86.2 kg | 359 / 230 lb 162.8 / 104.3 kg |
| 240 lb 108.9 kg | 185 / 103 lb 83.9 / 46.7 kg | 246 / 155 lb 111.6 / 70.3 kg | 308 / 196 lb 139.7 / 88.9 kg | 369 / 237 lb 167.4 / 107.5 kg |
How Your Smith Machine Back Squat vs Barbell 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 Smith machine back squat strength level
The standards use the sex-specific strength levels from the individual Smith Machine Back 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 Smith machine load without requiring strength to increase pound for pound.
3. Find the barbell hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual 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 squat more total 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 Smith machine back squat | Adjust Smith machine back squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell hack squat | Adjust barbell 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 Smith Machine Back Squat and Barbell 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 barbell hack squat standard is higher; below zero means the Smith machine back 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.
44.4 → 81.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the Smith machine back squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the Smith machine back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −98 lb −44.5 kg | −98 lb −44.4 kg | −97 lb −44 kg | −98 lb −44.4 kg |
| 130 lb 59 kg | −103 lb −46.8 kg | −104 lb −47.2 kg | −102 lb −46.3 kg | −103 lb −46.7 kg |
| 140 lb 63.5 kg | −108 lb −49 kg | −109 lb −49.5 kg | −107 lb −48.5 kg | −109 lb −49.5 kg |
| 150 lb 68 kg | −114 lb −51.7 kg | −113 lb −51.2 kg | −112 lb −50.8 kg | −114 lb −51.7 kg |
| 160 lb 72.6 kg | −118 lb −53.5 kg | −119 lb −54 kg | −118 lb −53.5 kg | −119 lb −54 kg |
| 170 lb 77.1 kg | −123 lb −55.8 kg | −123 lb −55.8 kg | −122 lb −55.3 kg | −123 lb −55.8 kg |
| 180 lb 81.6 kg | −128 lb −58.1 kg | −128 lb −58.1 kg | −127 lb −57.6 kg | −128 lb −58.1 kg |
| 190 lb 86.2 kg | −133 lb −60.3 kg | −133 lb −60.3 kg | −132 lb −59.8 kg | −133 lb −60.4 kg |
| 200 lb 90.7 kg | −138 lb −62.6 kg | −138 lb −62.6 kg | −137 lb −62.1 kg | −138 lb −62.6 kg |
| 210 lb 95.3 kg | −142 lb −64.4 kg | −142 lb −64.4 kg | −141 lb −64 kg | −142 lb −64.4 kg |
| 220 lb 99.8 kg | −146 lb −66.2 kg | −146 lb −66.3 kg | −146 lb −66.2 kg | −147 lb −66.7 kg |
| 230 lb 104.3 kg | −151 lb −68.5 kg | −151 lb −68.5 kg | −150 lb −68.1 kg | −151 lb −68.5 kg |
| 240 lb 108.9 kg | −156 lb −70.8 kg | −155 lb −70.3 kg | −155 lb −70.3 kg | −155 lb −70.3 kg |
| 250 lb 113.4 kg | −159 lb −72.1 kg | −160 lb −72.5 kg | −158 lb −71.6 kg | −160 lb −72.6 kg |
| 260 lb 117.9 kg | −164 lb −74.4 kg | −163 lb −74 kg | −162 lb −73.5 kg | −164 lb −74.4 kg |
| 270 lb 122.5 kg | −168 lb −76.2 kg | −168 lb −76.2 kg | −167 lb −75.8 kg | −168 lb −76.2 kg |
| 280 lb 127 kg | −172 lb −78 kg | −172 lb −78 kg | −171 lb −77.6 kg | −172 lb −78 kg |
| 290 lb 131.5 kg | −176 lb −79.8 kg | −176 lb −79.8 kg | −175 lb −79.4 kg | −177 lb −80.3 kg |
| 300 lb 136.1 kg | −180 lb −81.6 kg | −181 lb −82.1 kg | −179 lb −81.1 kg | −180 lb −81.7 kg |
How Women’s Smith Machine Back Squat and Barbell 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.
33.5 → 59.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the Smith machine back squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the Smith machine back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −46 lb −20.8 kg | −51 lb −23.1 kg | −63 lb −28.6 kg | −74 lb −33.5 kg |
| 110 lb 49.9 kg | −49 lb −22.2 kg | −54 lb −24.5 kg | −67 lb −30.4 kg | −79 lb −35.8 kg |
| 120 lb 54.4 kg | −51 lb −23.1 kg | −58 lb −26.3 kg | −71 lb −32.2 kg | −84 lb −38.1 kg |
| 130 lb 59 kg | −55 lb −25 kg | −61 lb −27.7 kg | −75 lb −34 kg | −88 lb −39.9 kg |
| 140 lb 63.5 kg | −57 lb −25.8 kg | −64 lb −29 kg | −78 lb −35.4 kg | −93 lb −42.2 kg |
| 150 lb 68 kg | −60 lb −27.2 kg | −67 lb −30.3 kg | −82 lb −37.2 kg | −97 lb −44 kg |
| 160 lb 72.6 kg | −63 lb −28.6 kg | −70 lb −31.8 kg | −86 lb −39 kg | −101 lb −45.8 kg |
| 170 lb 77.1 kg | −65 lb −29.5 kg | −73 lb −33.1 kg | −90 lb −40.8 kg | −105 lb −47.6 kg |
| 180 lb 81.6 kg | −67 lb −30.3 kg | −75 lb −34 kg | −93 lb −42.2 kg | −110 lb −49.8 kg |
| 190 lb 86.2 kg | −70 lb −31.8 kg | −79 lb −35.8 kg | −96 lb −43.6 kg | −113 lb −51.2 kg |
| 200 lb 90.7 kg | −73 lb −33.1 kg | −81 lb −36.8 kg | −100 lb −45.3 kg | −117 lb −53 kg |
| 210 lb 95.3 kg | −75 lb −34.1 kg | −84 lb −38.1 kg | −103 lb −46.7 kg | −121 lb −54.9 kg |
| 220 lb 99.8 kg | −77 lb −34.9 kg | −86 lb −39 kg | −105 lb −47.6 kg | −126 lb −57.1 kg |
| 230 lb 104.3 kg | −80 lb −36.2 kg | −89 lb −40.4 kg | −109 lb −49.4 kg | −129 lb −58.5 kg |
| 240 lb 108.9 kg | −82 lb −37.2 kg | −91 lb −41.3 kg | −112 lb −50.8 kg | −132 lb −59.9 kg |
Smith Machine Back Squat and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict Smith machine back squat and a free-weight barbell hack squat. Use strict canonical Smith Machine Back Squat and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one Smith machine and full standardized depth
Enter the Smith machine load in the active unit. Keep both hands fixed on the bar, follow the machine’s fixed track, descend until the hip crease clearly reaches at least knee level, and return to full hip-and-knee extension under control. Do not count excessive forward foot placement, partial depth, bouncing, bottom rebound, torso collapse, assistance, a free-weight squat, hack squat, or leg press.
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
Enter one recent Smith Machine Back Squat result and one recent Barbell Hack Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Smith Machine Back Squat — View the individual Smith Machine Back Squat standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack 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.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.