Sissy Squat vs Barbell Hack Squat Strength Standards
Compare your sissy squat and barbell hack squat against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Sissy Squat and Total barbell weight for Barbell Hack Squat. Use one continuous unassisted bodyweight sissy squat set through the approved range; use a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing lockout. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Sissy Squat vs Barbell Hack Squat Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Sissy Squat vs Barbell Hack Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Hack Squat:105 lb47.6 kg | Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Hack Squat:147 lb66.7 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:189 lb85.7 kg | Sissy Squat:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Barbell Hack Squat:231 lb104.8 kg |
| 130 lb 59 kg | Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Hack Squat:111 lb50.3 kg | Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Hack Squat:155 lb70.3 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:200 lb90.7 kg | Sissy Squat:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Barbell Hack Squat:244 lb110.7 kg |
| 140 lb 63.5 kg | Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Hack Squat:117 lb53.1 kg | Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Hack Squat:163 lb73.9 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:210 lb95.3 kg | Sissy Squat:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Barbell Hack Squat:256 lb116.1 kg |
| 150 lb 68 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:122 lb55.3 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:171 lb77.6 kg | Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Hack Squat:220 lb99.8 kg | Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Hack Squat:268 lb121.6 kg |
| 160 lb 72.6 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:128 lb58.1 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:178 lb80.7 kg | Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Hack Squat:229 lb103.9 kg | Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Hack Squat:280 lb127 kg |
| 170 lb 77.1 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:133 lb60.3 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:186 lb84.4 kg | Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Hack Squat:239 lb108.4 kg | Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Hack Squat:292 lb132.4 kg |
| 180 lb 81.6 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:138 lb62.6 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:193 lb87.5 kg | Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Hack Squat:248 lb112.5 kg | Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Hack Squat:303 lb137.4 kg |
| 190 lb 86.2 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:143 lb64.9 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:200 lb90.7 kg | Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Hack Squat:257 lb116.6 kg | Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Hack Squat:314 lb142.4 kg |
| 200 lb 90.7 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:148 lb67.1 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:207 lb93.9 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:266 lb120.7 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:325 lb147.4 kg |
| 210 lb 95.3 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:153 lb69.4 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:214 lb97.1 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:275 lb124.7 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:336 lb152.4 kg |
| 220 lb 99.8 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:158 lb71.7 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:221 lb100.2 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:283 lb128.4 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:346 lb156.9 kg |
| 230 lb 104.3 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:162 lb73.5 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:227 lb103 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:292 lb132.4 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:357 lb161.9 kg |
| 240 lb 108.9 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:167 lb75.7 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:234 lb106.1 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:300 lb136.1 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:367 lb166.5 kg |
| 250 lb 113.4 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:172 lb78 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:240 lb108.9 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:309 lb140.2 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:377 lb171 kg |
| 260 lb 117.9 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:176 lb79.8 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:247 lb112 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:317 lb143.8 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:387 lb175.5 kg |
| 270 lb 122.5 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:181 lb82.1 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:253 lb114.8 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:325 lb147.4 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:397 lb180.1 kg |
| 280 lb 127 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:185 lb83.9 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:259 lb117.5 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:333 lb151 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:407 lb184.6 kg |
| 290 lb 131.5 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:190 lb86.2 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:265 lb120.2 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:341 lb154.7 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:416 lb188.7 kg |
| 300 lb 136.1 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:194 lb88 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:271 lb122.9 kg | Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Hack Squat:348 lb157.9 kg | Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Hack Squat:426 lb193.2 kg |
Women’s Sissy Squat vs Barbell Hack Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Hack Squat:57 lb25.9 kg | Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Hack Squat:86 lb39 kg | Sissy Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Barbell Hack Squat:109 lb49.4 kg | Sissy Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Barbell Hack Squat:132 lb59.9 kg |
| 110 lb 49.9 kg | Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Hack Squat:61 lb27.7 kg | Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Hack Squat:92 lb41.7 kg | Sissy Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Barbell Hack Squat:116 lb52.6 kg | Sissy Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Barbell Hack Squat:141 lb64 kg |
| 120 lb 54.4 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:65 lb29.5 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:97 lb44 kg | Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Barbell Hack Squat:123 lb55.8 kg | Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Barbell Hack Squat:149 lb67.6 kg |
| 130 lb 59 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:68 lb30.8 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:103 lb46.7 kg | Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Barbell Hack Squat:130 lb59 kg | Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Barbell Hack Squat:157 lb71.2 kg |
| 140 lb 63.5 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:72 lb32.7 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:108 lb49 kg | Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Barbell Hack Squat:137 lb62.1 kg | Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Barbell Hack Squat:165 lb74.8 kg |
| 150 lb 68 kg | Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Hack Squat:75 lb34 kg | Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Hack Squat:113 lb51.3 kg | Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Barbell Hack Squat:143 lb64.9 kg | Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Barbell Hack Squat:173 lb78.5 kg |
| 160 lb 72.6 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:78 lb35.4 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:118 lb53.5 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:149 lb67.6 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:181 lb82.1 kg |
| 170 lb 77.1 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:82 lb37.2 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:123 lb55.8 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:155 lb70.3 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:188 lb85.3 kg |
| 180 lb 81.6 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:85 lb38.6 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:128 lb58.1 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:161 lb73 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:195 lb88.5 kg |
| 190 lb 86.2 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:88 lb39.9 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:132 lb59.9 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:167 lb75.7 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:203 lb92.1 kg |
| 200 lb 90.7 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:91 lb41.3 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:137 lb62.1 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:173 lb78.5 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:210 lb95.3 kg |
| 210 lb 95.3 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:94 lb42.6 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:141 lb64 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:179 lb81.2 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:217 lb98.4 kg |
| 220 lb 99.8 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:97 lb44 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:146 lb66.2 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:185 lb83.9 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:223 lb101.2 kg |
| 230 lb 104.3 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:100 lb45.4 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:150 lb68 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:190 lb86.2 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:230 lb104.3 kg |
| 240 lb 108.9 kg | Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Hack Squat:103 lb46.7 kg | Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Barbell Hack Squat:155 lb70.3 kg | Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Barbell Hack Squat:196 lb88.9 kg | Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Hack Squat:237 lb107.5 kg |
How Your Sissy Squat vs Barbell Hack Squat Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Barbell Hack Squat, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Sissy Squat result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight sissy squat set scored by total strict reps and does not convert the repetitions into an estimated weight.
3. Rate the Barbell Hack Squat result
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack Squat tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the sissy squat | Rate one continuous strict bodyweight sissy squat set without converting repetitions into weight. Measurement: Total strict reps. |
| Rate the barbell hack squat | Adjust barbell hack squat targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Sissy Squat and Barbell Hack Squat Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Sissy Squat and Barbell Hack Squat Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Sissy Squat and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict bodyweight sissy squat and a free-weight barbell hack squat. Use strict canonical Sissy Squat and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count one continuous unassisted set
Use the approved sissy-squat range with controlled trunk and hips and return to a stable top position. Do not count weighted, machine, regular-squat, reverse-Nordic, assisted, partial, or combined-set reps.
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 Sissy Squat result and one recent Barbell Hack Squat result
Use each exercise’s canonical input: No external load for Sissy Squat and Total barbell weight for Barbell Hack Squat.
Related Tools
- Sissy Squat Strength Standards — View the individual Sissy Squat standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.