V Squat Machine vs Barbell Hack Squat Strength Standards
Compare your v squat machine 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.
Use each exercise's canonical input: Displayed machine or stack weight for V Squat Machine and Total barbell weight for Barbell Hack Squat. Use a strict, repeatable v squat machine test using the canonical setup, range, and finish rules 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.
V Squat Machine vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the v squat machine 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 v squat machine 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 V Squat Machine / 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 V Squat Machine vs Barbell Hack Squat Standards
How to read the table: The first number is V Squat Machine; 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 | 168 / 105 lb 76.2 / 47.6 kg | 252 / 147 lb 114.3 / 66.7 kg | 350 / 189 lb 158.8 / 85.7 kg | 448 / 231 lb 203.2 / 104.8 kg |
| 130 lb 59 kg | 177 / 111 lb 80.3 / 50.3 kg | 266 / 155 lb 120.7 / 70.3 kg | 369 / 200 lb 167.4 / 90.7 kg | 472 / 244 lb 214.1 / 110.7 kg |
| 140 lb 63.5 kg | 186 / 117 lb 84.4 / 53.1 kg | 279 / 163 lb 126.6 / 73.9 kg | 388 / 210 lb 176 / 95.3 kg | 496 / 256 lb 225 / 116.1 kg |
| 150 lb 68 kg | 195 / 122 lb 88.5 / 55.3 kg | 292 / 171 lb 132.4 / 77.6 kg | 406 / 220 lb 184.2 / 99.8 kg | 519 / 268 lb 235.4 / 121.6 kg |
| 160 lb 72.6 kg | 203 / 128 lb 92.1 / 58.1 kg | 305 / 178 lb 138.3 / 80.7 kg | 424 / 229 lb 192.3 / 103.9 kg | 542 / 280 lb 245.8 / 127 kg |
| 170 lb 77.1 kg | 212 / 133 lb 96.2 / 60.3 kg | 318 / 186 lb 144.2 / 84.4 kg | 441 / 239 lb 200 / 108.4 kg | 565 / 292 lb 256.3 / 132.4 kg |
| 180 lb 81.6 kg | 220 / 138 lb 99.8 / 62.6 kg | 330 / 193 lb 149.7 / 87.5 kg | 458 / 248 lb 207.7 / 112.5 kg | 586 / 303 lb 265.8 / 137.4 kg |
| 190 lb 86.2 kg | 228 / 143 lb 103.4 / 64.9 kg | 342 / 200 lb 155.1 / 90.7 kg | 475 / 257 lb 215.5 / 116.6 kg | 608 / 314 lb 275.8 / 142.4 kg |
| 200 lb 90.7 kg | 236 / 148 lb 107 / 67.1 kg | 354 / 207 lb 160.6 / 93.9 kg | 492 / 266 lb 223.2 / 120.7 kg | 629 / 325 lb 285.3 / 147.4 kg |
| 210 lb 95.3 kg | 244 / 153 lb 110.7 / 69.4 kg | 366 / 214 lb 166 / 97.1 kg | 508 / 275 lb 230.4 / 124.7 kg | 650 / 336 lb 294.8 / 152.4 kg |
| 220 lb 99.8 kg | 251 / 158 lb 113.9 / 71.7 kg | 377 / 221 lb 171 / 100.2 kg | 524 / 283 lb 237.7 / 128.4 kg | 670 / 346 lb 303.9 / 156.9 kg |
| 230 lb 104.3 kg | 259 / 162 lb 117.5 / 73.5 kg | 388 / 227 lb 176 / 103 kg | 540 / 292 lb 244.9 / 132.4 kg | 691 / 357 lb 313.4 / 161.9 kg |
| 240 lb 108.9 kg | 266 / 167 lb 120.7 / 75.7 kg | 400 / 234 lb 181.4 / 106.1 kg | 555 / 300 lb 251.7 / 136.1 kg | 710 / 367 lb 322.1 / 166.5 kg |
| 250 lb 113.4 kg | 274 / 172 lb 124.3 / 78 kg | 411 / 240 lb 186.4 / 108.9 kg | 570 / 309 lb 258.5 / 140.2 kg | 730 / 377 lb 331.1 / 171 kg |
| 260 lb 117.9 kg | 281 / 176 lb 127.5 / 79.8 kg | 422 / 247 lb 191.4 / 112 kg | 585 / 317 lb 265.4 / 143.8 kg | 749 / 387 lb 339.7 / 175.5 kg |
| 270 lb 122.5 kg | 288 / 181 lb 130.6 / 82.1 kg | 432 / 253 lb 196 / 114.8 kg | 600 / 325 lb 272.2 / 147.4 kg | 768 / 397 lb 348.4 / 180.1 kg |
| 280 lb 127 kg | 295 / 185 lb 133.8 / 83.9 kg | 443 / 259 lb 200.9 / 117.5 kg | 615 / 333 lb 279 / 151 kg | 787 / 407 lb 357 / 184.6 kg |
| 290 lb 131.5 kg | 302 / 190 lb 137 / 86.2 kg | 453 / 265 lb 205.5 / 120.2 kg | 630 / 341 lb 285.8 / 154.7 kg | 806 / 416 lb 365.6 / 188.7 kg |
| 300 lb 136.1 kg | 309 / 194 lb 140.2 / 88 kg | 464 / 271 lb 210.5 / 122.9 kg | 644 / 348 lb 292.1 / 157.9 kg | 824 / 426 lb 373.8 / 193.2 kg |
Women’s V Squat Machine vs Barbell Hack Squat Standards
How to read the table: The first number is V Squat Machine; 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 | 114 / 57 lb 51.7 / 25.9 kg | 172 / 86 lb 78 / 39 kg | 240 / 109 lb 108.9 / 49.4 kg | 309 / 132 lb 140.2 / 59.9 kg |
| 110 lb 49.9 kg | 122 / 61 lb 55.3 / 27.7 kg | 183 / 92 lb 83 / 41.7 kg | 256 / 116 lb 116.1 / 52.6 kg | 329 / 141 lb 149.2 / 64 kg |
| 120 lb 54.4 kg | 129 / 65 lb 58.5 / 29.5 kg | 194 / 97 lb 88 / 44 kg | 271 / 123 lb 122.9 / 55.8 kg | 349 / 149 lb 158.3 / 67.6 kg |
| 130 lb 59 kg | 136 / 68 lb 61.7 / 30.8 kg | 205 / 103 lb 93 / 46.7 kg | 286 / 130 lb 129.7 / 59 kg | 368 / 157 lb 166.9 / 71.2 kg |
| 140 lb 63.5 kg | 143 / 72 lb 64.9 / 32.7 kg | 215 / 108 lb 97.5 / 49 kg | 301 / 137 lb 136.5 / 62.1 kg | 387 / 165 lb 175.5 / 74.8 kg |
| 150 lb 68 kg | 150 / 75 lb 68 / 34 kg | 225 / 113 lb 102.1 / 51.3 kg | 315 / 143 lb 142.9 / 64.9 kg | 405 / 173 lb 183.7 / 78.5 kg |
| 160 lb 72.6 kg | 157 / 78 lb 71.2 / 35.4 kg | 235 / 118 lb 106.6 / 53.5 kg | 329 / 149 lb 149.2 / 67.6 kg | 423 / 181 lb 191.9 / 82.1 kg |
| 170 lb 77.1 kg | 163 / 82 lb 73.9 / 37.2 kg | 245 / 123 lb 111.1 / 55.8 kg | 342 / 155 lb 155.1 / 70.3 kg | 440 / 188 lb 199.6 / 85.3 kg |
| 180 lb 81.6 kg | 169 / 85 lb 76.7 / 38.6 kg | 254 / 128 lb 115.2 / 58.1 kg | 356 / 161 lb 161.5 / 73 kg | 457 / 195 lb 207.3 / 88.5 kg |
| 190 lb 86.2 kg | 176 / 88 lb 79.8 / 39.9 kg | 263 / 132 lb 119.3 / 59.9 kg | 369 / 167 lb 167.4 / 75.7 kg | 474 / 203 lb 215 / 92.1 kg |
| 200 lb 90.7 kg | 182 / 91 lb 82.6 / 41.3 kg | 273 / 137 lb 123.8 / 62.1 kg | 382 / 173 lb 173.3 / 78.5 kg | 491 / 210 lb 222.7 / 95.3 kg |
| 210 lb 95.3 kg | 188 / 94 lb 85.3 / 42.6 kg | 282 / 141 lb 127.9 / 64 kg | 394 / 179 lb 178.7 / 81.2 kg | 507 / 217 lb 230 / 98.4 kg |
| 220 lb 99.8 kg | 194 / 97 lb 88 / 44 kg | 290 / 146 lb 131.5 / 66.2 kg | 407 / 185 lb 184.6 / 83.9 kg | 523 / 223 lb 237.2 / 101.2 kg |
| 230 lb 104.3 kg | 199 / 100 lb 90.3 / 45.4 kg | 299 / 150 lb 135.6 / 68 kg | 419 / 190 lb 190.1 / 86.2 kg | 539 / 230 lb 244.5 / 104.3 kg |
| 240 lb 108.9 kg | 205 / 103 lb 93 / 46.7 kg | 308 / 155 lb 139.7 / 70.3 kg | 431 / 196 lb 195.5 / 88.9 kg | 554 / 237 lb 251.3 / 107.5 kg |
How Your V Squat Machine 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 v squat machine strength level
The standards use the sex-specific targets from the individual V Squat Machine 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 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 v squat machine | Adjust v squat machine 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 V Squat Machine 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 v squat machine 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.
98.4 → 180.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the v squat machine standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the v squat machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −63 lb −28.6 kg | −105 lb −47.6 kg | −161 lb −73.1 kg | −217 lb −98.4 kg |
| 130 lb 59 kg | −66 lb −30 kg | −111 lb −50.4 kg | −169 lb −76.7 kg | −228 lb −103.4 kg |
| 140 lb 63.5 kg | −69 lb −31.3 kg | −116 lb −52.7 kg | −178 lb −80.7 kg | −240 lb −108.9 kg |
| 150 lb 68 kg | −73 lb −33.2 kg | −121 lb −54.8 kg | −186 lb −84.4 kg | −251 lb −113.8 kg |
| 160 lb 72.6 kg | −75 lb −34 kg | −127 lb −57.6 kg | −195 lb −88.4 kg | −262 lb −118.8 kg |
| 170 lb 77.1 kg | −79 lb −35.9 kg | −132 lb −59.8 kg | −202 lb −91.6 kg | −273 lb −123.9 kg |
| 180 lb 81.6 kg | −82 lb −37.2 kg | −137 lb −62.2 kg | −210 lb −95.2 kg | −283 lb −128.4 kg |
| 190 lb 86.2 kg | −85 lb −38.5 kg | −142 lb −64.4 kg | −218 lb −98.9 kg | −294 lb −133.4 kg |
| 200 lb 90.7 kg | −88 lb −39.9 kg | −147 lb −66.7 kg | −226 lb −102.5 kg | −304 lb −137.9 kg |
| 210 lb 95.3 kg | −91 lb −41.3 kg | −152 lb −68.9 kg | −233 lb −105.7 kg | −314 lb −142.4 kg |
| 220 lb 99.8 kg | −93 lb −42.2 kg | −156 lb −70.8 kg | −241 lb −109.3 kg | −324 lb −147 kg |
| 230 lb 104.3 kg | −97 lb −44 kg | −161 lb −73 kg | −248 lb −112.5 kg | −334 lb −151.5 kg |
| 240 lb 108.9 kg | −99 lb −45 kg | −166 lb −75.3 kg | −255 lb −115.6 kg | −343 lb −155.6 kg |
| 250 lb 113.4 kg | −102 lb −46.3 kg | −171 lb −77.5 kg | −261 lb −118.3 kg | −353 lb −160.1 kg |
| 260 lb 117.9 kg | −105 lb −47.7 kg | −175 lb −79.4 kg | −268 lb −121.6 kg | −362 lb −164.2 kg |
| 270 lb 122.5 kg | −107 lb −48.5 kg | −179 lb −81.2 kg | −275 lb −124.8 kg | −371 lb −168.3 kg |
| 280 lb 127 kg | −110 lb −49.9 kg | −184 lb −83.4 kg | −282 lb −128 kg | −380 lb −172.4 kg |
| 290 lb 131.5 kg | −112 lb −50.8 kg | −188 lb −85.3 kg | −289 lb −131.1 kg | −390 lb −176.9 kg |
| 300 lb 136.1 kg | −115 lb −52.2 kg | −193 lb −87.6 kg | −296 lb −134.2 kg | −398 lb −180.6 kg |
How Women’s V Squat Machine 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.
80.3 → 143.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the v squat machine standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the v squat machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −57 lb −25.8 kg | −86 lb −39 kg | −131 lb −59.5 kg | −177 lb −80.3 kg |
| 110 lb 49.9 kg | −61 lb −27.6 kg | −91 lb −41.3 kg | −140 lb −63.5 kg | −188 lb −85.2 kg |
| 120 lb 54.4 kg | −64 lb −29 kg | −97 lb −44 kg | −148 lb −67.1 kg | −200 lb −90.7 kg |
| 130 lb 59 kg | −68 lb −30.9 kg | −102 lb −46.3 kg | −156 lb −70.7 kg | −211 lb −95.7 kg |
| 140 lb 63.5 kg | −71 lb −32.2 kg | −107 lb −48.5 kg | −164 lb −74.4 kg | −222 lb −100.7 kg |
| 150 lb 68 kg | −75 lb −34 kg | −112 lb −50.8 kg | −172 lb −78 kg | −232 lb −105.2 kg |
| 160 lb 72.6 kg | −79 lb −35.8 kg | −117 lb −53.1 kg | −180 lb −81.6 kg | −242 lb −109.8 kg |
| 170 lb 77.1 kg | −81 lb −36.7 kg | −122 lb −55.3 kg | −187 lb −84.8 kg | −252 lb −114.3 kg |
| 180 lb 81.6 kg | −84 lb −38.1 kg | −126 lb −57.1 kg | −195 lb −88.5 kg | −262 lb −118.8 kg |
| 190 lb 86.2 kg | −88 lb −39.9 kg | −131 lb −59.4 kg | −202 lb −91.7 kg | −271 lb −122.9 kg |
| 200 lb 90.7 kg | −91 lb −41.3 kg | −136 lb −61.7 kg | −209 lb −94.8 kg | −281 lb −127.4 kg |
| 210 lb 95.3 kg | −94 lb −42.7 kg | −141 lb −63.9 kg | −215 lb −97.5 kg | −290 lb −131.6 kg |
| 220 lb 99.8 kg | −97 lb −44 kg | −144 lb −65.3 kg | −222 lb −100.7 kg | −300 lb −136 kg |
| 230 lb 104.3 kg | −99 lb −44.9 kg | −149 lb −67.6 kg | −229 lb −103.9 kg | −309 lb −140.2 kg |
| 240 lb 108.9 kg | −102 lb −46.3 kg | −153 lb −69.4 kg | −235 lb −106.6 kg | −317 lb −143.8 kg |
V Squat Machine and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict v squat machine and a free-weight barbell hack squat. Use strict canonical V Squat Machine and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable V Squat Machine
Follow the individual V Squat Machine calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 V Squat Machine result and one recent Barbell Hack Squat result
Use each exercise’s canonical input: Displayed machine or stack weight for V Squat Machine and Total barbell weight for Barbell Hack Squat.
Related Tools
- V Squat Machine — View the individual V Squat Machine standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell 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.
- Leverage 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.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.