Smith Machine Hack Squat vs Machine Hack Squat Strength Standards
Compare your smith machine 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Smith Machine Hack Squat and Displayed machine load for Machine Hack Squat. Use the total Smith machine bar weight used for the hack squat set 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.
Smith Machine Hack Squat vs Machine Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine 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 smith machine 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 Smith Machine 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 Smith Machine Hack Squat vs Machine Hack Squat Standards
How to read the table: The first number is Smith Machine 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 | 126 / 126 lb 57.2 / 57.2 kg | 189 / 196 lb 85.7 / 88.9 kg | 259 / 266 lb 117.5 / 120.7 kg | 336 / 350 lb 152.4 / 158.8 kg |
| 130 lb 59 kg | 133 / 133 lb 60.3 / 60.3 kg | 200 / 207 lb 90.7 / 93.9 kg | 273 / 280 lb 123.8 / 127 kg | 354 / 369 lb 160.6 / 167.4 kg |
| 140 lb 63.5 kg | 140 / 140 lb 63.5 / 63.5 kg | 210 / 217 lb 95.3 / 98.4 kg | 287 / 295 lb 130.2 / 133.8 kg | 372 / 388 lb 168.7 / 176 kg |
| 150 lb 68 kg | 146 / 146 lb 66.2 / 66.2 kg | 220 / 227 lb 99.8 / 103 kg | 301 / 308 lb 136.5 / 139.7 kg | 390 / 406 lb 176.9 / 184.2 kg |
| 160 lb 72.6 kg | 152 / 152 lb 68.9 / 68.9 kg | 229 / 237 lb 103.9 / 107.5 kg | 314 / 322 lb 142.4 / 146.1 kg | 407 / 424 lb 184.6 / 192.3 kg |
| 170 lb 77.1 kg | 159 / 159 lb 72.1 / 72.1 kg | 239 / 247 lb 108.4 / 112 kg | 327 / 335 lb 148.3 / 152 kg | 423 / 441 lb 191.9 / 200 kg |
| 180 lb 81.6 kg | 165 / 165 lb 74.8 / 74.8 kg | 248 / 257 lb 112.5 / 116.6 kg | 340 / 348 lb 154.2 / 157.9 kg | 440 / 458 lb 199.6 / 207.7 kg |
| 190 lb 86.2 kg | 171 / 171 lb 77.6 / 77.6 kg | 257 / 266 lb 116.6 / 120.7 kg | 352 / 361 lb 159.7 / 163.7 kg | 456 / 475 lb 206.8 / 215.5 kg |
| 200 lb 90.7 kg | 177 / 177 lb 80.3 / 80.3 kg | 266 / 275 lb 120.7 / 124.7 kg | 364 / 374 lb 165.1 / 169.6 kg | 472 / 492 lb 214.1 / 223.2 kg |
| 210 lb 95.3 kg | 183 / 183 lb 83 / 83 kg | 275 / 284 lb 124.7 / 128.8 kg | 376 / 386 lb 170.6 / 175.1 kg | 487 / 508 lb 220.9 / 230.4 kg |
| 220 lb 99.8 kg | 189 / 189 lb 85.7 / 85.7 kg | 283 / 293 lb 128.4 / 132.9 kg | 388 / 398 lb 176 / 180.5 kg | 503 / 524 lb 228.2 / 237.7 kg |
| 230 lb 104.3 kg | 194 / 194 lb 88 / 88 kg | 292 / 302 lb 132.4 / 137 kg | 400 / 410 lb 181.4 / 186 kg | 518 / 540 lb 235 / 244.9 kg |
| 240 lb 108.9 kg | 200 / 200 lb 90.7 / 90.7 kg | 300 / 311 lb 136.1 / 141.1 kg | 411 / 422 lb 186.4 / 191.4 kg | 533 / 555 lb 241.8 / 251.7 kg |
| 250 lb 113.4 kg | 205 / 205 lb 93 / 93 kg | 309 / 319 lb 140.2 / 144.7 kg | 423 / 433 lb 191.9 / 196.4 kg | 548 / 570 lb 248.6 / 258.5 kg |
| 260 lb 117.9 kg | 211 / 211 lb 95.7 / 95.7 kg | 317 / 328 lb 143.8 / 148.8 kg | 434 / 445 lb 196.9 / 201.8 kg | 562 / 585 lb 254.9 / 265.4 kg |
| 270 lb 122.5 kg | 216 / 216 lb 98 / 98 kg | 325 / 336 lb 147.4 / 152.4 kg | 445 / 456 lb 201.8 / 206.8 kg | 576 / 600 lb 261.3 / 272.2 kg |
| 280 lb 127 kg | 221 / 221 lb 100.2 / 100.2 kg | 333 / 344 lb 151 / 156 kg | 456 / 467 lb 206.8 / 211.8 kg | 591 / 615 lb 268.1 / 279 kg |
| 290 lb 131.5 kg | 227 / 227 lb 103 / 103 kg | 341 / 353 lb 154.7 / 160.1 kg | 467 / 479 lb 211.8 / 217.3 kg | 604 / 630 lb 274 / 285.8 kg |
| 300 lb 136.1 kg | 232 / 232 lb 105.2 / 105.2 kg | 348 / 361 lb 157.9 / 163.7 kg | 477 / 489 lb 216.4 / 221.8 kg | 618 / 644 lb 280.3 / 292.1 kg |
Women’s Smith Machine Hack Squat vs Machine Hack Squat Standards
How to read the table: The first number is Smith Machine 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 | 80 / 80 lb 36.3 / 36.3 kg | 121 / 126 lb 54.9 / 57.2 kg | 166 / 183 lb 75.3 / 83 kg | 217 / 240 lb 98.4 / 108.9 kg |
| 110 lb 49.9 kg | 85 / 85 lb 38.6 / 38.6 kg | 128 / 134 lb 58.1 / 60.8 kg | 177 / 195 lb 80.3 / 88.5 kg | 232 / 256 lb 105.2 / 116.1 kg |
| 120 lb 54.4 kg | 90 / 90 lb 40.8 / 40.8 kg | 136 / 142 lb 61.7 / 64.4 kg | 188 / 207 lb 85.3 / 93.9 kg | 246 / 271 lb 111.6 / 122.9 kg |
| 130 lb 59 kg | 95 / 95 lb 43.1 / 43.1 kg | 144 / 150 lb 65.3 / 68 kg | 198 / 218 lb 89.8 / 98.9 kg | 259 / 286 lb 117.5 / 129.7 kg |
| 140 lb 63.5 kg | 100 / 100 lb 45.4 / 45.4 kg | 151 / 158 lb 68.5 / 71.7 kg | 208 / 229 lb 94.3 / 103.9 kg | 272 / 301 lb 123.4 / 136.5 kg |
| 150 lb 68 kg | 105 / 105 lb 47.6 / 47.6 kg | 158 / 165 lb 71.7 / 74.8 kg | 218 / 240 lb 98.9 / 108.9 kg | 285 / 315 lb 129.3 / 142.9 kg |
| 160 lb 72.6 kg | 110 / 110 lb 49.9 / 49.9 kg | 165 / 172 lb 74.8 / 78 kg | 228 / 251 lb 103.4 / 113.9 kg | 298 / 329 lb 135.2 / 149.2 kg |
| 170 lb 77.1 kg | 114 / 114 lb 51.7 / 51.7 kg | 172 / 179 lb 78 / 81.2 kg | 237 / 261 lb 107.5 / 118.4 kg | 310 / 342 lb 140.6 / 155.1 kg |
| 180 lb 81.6 kg | 119 / 119 lb 54 / 54 kg | 178 / 186 lb 80.7 / 84.4 kg | 246 / 271 lb 111.6 / 122.9 kg | 322 / 356 lb 146.1 / 161.5 kg |
| 190 lb 86.2 kg | 123 / 123 lb 55.8 / 55.8 kg | 185 / 193 lb 83.9 / 87.5 kg | 255 / 281 lb 115.7 / 127.5 kg | 334 / 369 lb 151.5 / 167.4 kg |
| 200 lb 90.7 kg | 127 / 127 lb 57.6 / 57.6 kg | 191 / 200 lb 86.6 / 90.7 kg | 264 / 291 lb 119.7 / 132 kg | 345 / 382 lb 156.5 / 173.3 kg |
| 210 lb 95.3 kg | 131 / 131 lb 59.4 / 59.4 kg | 198 / 206 lb 89.8 / 93.4 kg | 273 / 300 lb 123.8 / 136.1 kg | 357 / 394 lb 161.9 / 178.7 kg |
| 220 lb 99.8 kg | 136 / 136 lb 61.7 / 61.7 kg | 204 / 213 lb 92.5 / 96.6 kg | 281 / 310 lb 127.5 / 140.6 kg | 368 / 407 lb 166.9 / 184.6 kg |
| 230 lb 104.3 kg | 140 / 140 lb 63.5 / 63.5 kg | 210 / 219 lb 95.3 / 99.3 kg | 290 / 319 lb 131.5 / 144.7 kg | 379 / 419 lb 171.9 / 190.1 kg |
| 240 lb 108.9 kg | 144 / 144 lb 65.3 / 65.3 kg | 216 / 226 lb 98 / 102.5 kg | 298 / 328 lb 135.2 / 148.8 kg | 390 / 431 lb 176.9 / 195.5 kg |
How Your Smith Machine 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 smith machine hack squat strength level
The standards use the sex-specific thresholds from the individual Smith 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 larger lifters are expected to lift more 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 smith machine hack squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Smith Machine 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 smith 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 smith machine hack squat and machine hack squat standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
6.4 → 11.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine hack squat standard minus the smith machine hack squat standard. A plus sign means the machine hack squat standard is higher. A minus sign means the smith machine hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +14 lb +6.4 kg |
| 130 lb 59 kg | 0 lb 0 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +15 lb +6.8 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +7 lb +3.1 kg | +8 lb +3.6 kg | +16 lb +7.3 kg |
| 150 lb 68 kg | 0 lb 0 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +16 lb +7.3 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +17 lb +7.7 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +18 lb +8.1 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +9 lb +4.1 kg | +8 lb +3.7 kg | +18 lb +8.1 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +9 lb +4.1 kg | +9 lb +4 kg | +19 lb +8.7 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +9 lb +4 kg | +10 lb +4.5 kg | +20 lb +9.1 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +21 lb +9.5 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +21 lb +9.5 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +10 lb +4.6 kg | +10 lb +4.6 kg | +22 lb +9.9 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +11 lb +5 kg | +11 lb +5 kg | +22 lb +9.9 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +22 lb +9.9 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | +11 lb +5 kg | +11 lb +4.9 kg | +23 lb +10.5 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | +11 lb +5 kg | +11 lb +5 kg | +24 lb +10.9 kg |
| 280 lb 127 kg | 0 lb 0 kg | +11 lb +5 kg | +11 lb +5 kg | +24 lb +10.9 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +26 lb +11.8 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | +13 lb +5.8 kg | +12 lb +5.4 kg | +26 lb +11.8 kg |
How Women’s Smith Machine Hack Squat and Machine Hack Squat Standards Differ
What the women’s data shows:
The smith machine hack squat and machine hack squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
10.5 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine hack squat standard minus the smith machine hack squat standard. A plus sign means the machine hack squat standard is higher. A minus sign means the smith machine hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | +5 lb +2.3 kg | +17 lb +7.7 kg | +23 lb +10.5 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | +6 lb +2.7 kg | +18 lb +8.2 kg | +24 lb +10.9 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | +6 lb +2.7 kg | +19 lb +8.6 kg | +25 lb +11.3 kg |
| 130 lb 59 kg | 0 lb 0 kg | +6 lb +2.7 kg | +20 lb +9.1 kg | +27 lb +12.2 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +7 lb +3.2 kg | +21 lb +9.6 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | 0 lb 0 kg | +7 lb +3.1 kg | +22 lb +10 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +7 lb +3.2 kg | +23 lb +10.5 kg | +31 lb +14 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +7 lb +3.2 kg | +24 lb +10.9 kg | +32 lb +14.5 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +8 lb +3.7 kg | +25 lb +11.3 kg | +34 lb +15.4 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +8 lb +3.6 kg | +26 lb +11.8 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +9 lb +4.1 kg | +27 lb +12.3 kg | +37 lb +16.8 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +8 lb +3.6 kg | +27 lb +12.3 kg | +37 lb +16.8 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +9 lb +4.1 kg | +29 lb +13.1 kg | +39 lb +17.7 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +9 lb +4 kg | +29 lb +13.2 kg | +40 lb +18.2 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +10 lb +4.5 kg | +30 lb +13.6 kg | +41 lb +18.6 kg |
Smith Machine Hack Squat and Machine Hack Squat Exercises Used by This Calculator
This calculator uses a strict smith machine hack squat test and a dedicated machine hack squat. Use strict canonical Smith Machine Hack Squat and Machine Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Smith Machine Hack Squat setup and load convention
the total Smith machine bar weight used for the hack squat set valid Smith Machine Hack Squat reps squat through the approved hack-squat path to a controlled standing finish without machine hack-squat substitution, hand assistance, partial range, or rack bounce Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Smith Machine Hack Squat result and one recent Machine Hack Squat result
Use each exercise’s canonical input: Displayed machine or cable resistance for Smith Machine Hack Squat and Displayed machine load for Machine Hack Squat.
Related Tools
- Smith Machine Hack Squat — View the individual Smith Machine Hack Squat standards and next strength-level target.
- Machine Hack Squat — View the individual Machine Hack Squat standards and next strength-level target.
- Barbell Hack Squat — 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.
- Paused Front 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.