Barbell Front Squat vs Machine Sissy Squat
Compare your barbell front squat and machine sissy squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee. For the second exercise, a support-only stand with no weighted moving resistance lever is invalid. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Front Squat vs Machine Sissy Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell front squat and machine sissy squat to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Front Squat / Machine Sissy Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Front Squat vs Machine Sissy Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Front Squat | 119 lb54 kg | 154 lb69.9 kg | 203 lb92.1 kg | 259 lb117.5 kg |
| Machine Sissy Squat | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Barbell Front Squat | 126 lb57.2 kg | 162 lb73.5 kg | 214 lb97.1 kg | 273 lb123.8 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 69 lb31.3 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 132 lb59.9 kg | 171 lb77.6 kg | 225 lb102.1 kg | 287 lb130.2 kg |
| Machine Sissy Squat | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Barbell Front Squat | 138 lb62.6 kg | 179 lb81.2 kg | 236 lb107 kg | 301 lb136.5 kg |
| Machine Sissy Squat | 34 lb15.4 kg | 54 lb24.5 kg | 76 lb34.5 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 144 lb65.3 kg | 186 lb84.4 kg | 246 lb111.6 kg | 314 lb142.4 kg |
| Machine Sissy Squat | 36 lb16.3 kg | 56 lb25.4 kg | 79 lb35.8 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 150 lb68 kg | 194 lb88 kg | 256 lb116.1 kg | 327 lb148.3 kg |
| Machine Sissy Squat | 37 lb16.8 kg | 58 lb26.3 kg | 83 lb37.6 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 156 lb70.8 kg | 202 lb91.6 kg | 266 lb120.7 kg | 340 lb154.2 kg |
| Machine Sissy Squat | 39 lb17.7 kg | 61 lb27.7 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 162 lb73.5 kg | 209 lb94.8 kg | 276 lb125.2 kg | 352 lb159.7 kg |
| Machine Sissy Squat | 40 lb18.1 kg | 63 lb28.6 kg | 89 lb40.4 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 364 lb165.1 kg |
| Machine Sissy Squat | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 173 lb78.5 kg | 223 lb101.2 kg | 295 lb133.8 kg | 376 lb170.6 kg |
| Machine Sissy Squat | 43 lb19.5 kg | 67 lb30.4 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 179 lb81.2 kg | 230 lb104.3 kg | 304 lb137.9 kg | 388 lb176 kg |
| Machine Sissy Squat | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 184 lb83.5 kg | 237 lb107.5 kg | 313 lb142 kg | 400 lb181.4 kg |
| Machine Sissy Squat | 45 lb20.4 kg | 72 lb32.7 kg | 101 lb45.8 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 189 lb85.7 kg | 244 lb110.7 kg | 323 lb146.5 kg | 411 lb186.4 kg |
| Machine Sissy Squat | 47 lb21.3 kg | 74 lb33.6 kg | 104 lb47.2 kg | 136 lb61.7 kg | |
| 250 lb113.4 kg | Barbell Front Squat | 195 lb88.5 kg | 251 lb113.9 kg | 331 lb150.1 kg | 423 lb191.9 kg |
| Machine Sissy Squat | 48 lb21.8 kg | 76 lb34.5 kg | 107 lb48.5 kg | 139 lb63 kg | |
| 260 lb117.9 kg | Barbell Front Squat | 200 lb90.7 kg | 258 lb117 kg | 340 lb154.2 kg | 434 lb196.9 kg |
| Machine Sissy Squat | 49 lb22.2 kg | 78 lb35.4 kg | 110 lb49.9 kg | 143 lb64.9 kg | |
| 270 lb122.5 kg | Barbell Front Squat | 205 lb93 kg | 264 lb119.7 kg | 349 lb158.3 kg | 445 lb201.8 kg |
| Machine Sissy Squat | 51 lb23.1 kg | 80 lb36.3 kg | 112 lb50.8 kg | 147 lb66.7 kg | |
| 280 lb127 kg | Barbell Front Squat | 210 lb95.3 kg | 271 lb122.9 kg | 357 lb161.9 kg | 456 lb206.8 kg |
| Machine Sissy Squat | 52 lb23.6 kg | 82 lb37.2 kg | 115 lb52.2 kg | 150 lb68 kg | |
| 290 lb131.5 kg | Barbell Front Squat | 215 lb97.5 kg | 277 lb125.6 kg | 366 lb166 kg | 467 lb211.8 kg |
| Machine Sissy Squat | 53 lb24 kg | 84 lb38.1 kg | 118 lb53.5 kg | 154 lb69.9 kg | |
| 300 lb136.1 kg | Barbell Front Squat | 220 lb99.8 kg | 283 lb128.4 kg | 374 lb169.6 kg | 477 lb216.4 kg |
| Machine Sissy Squat | 54 lb24.5 kg | 85 lb38.6 kg | 121 lb54.9 kg | 157 lb71.2 kg |
Women’s Barbell Front Squat vs Machine Sissy Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Front Squat | 86 lb39 kg | 114 lb51.7 kg | 149 lb67.6 kg | 189 lb85.7 kg |
| Machine Sissy Squat | 18 lb8.2 kg | 27 lb12.2 kg | 41 lb18.6 kg | 53 lb24 kg | |
| 110 lb49.9 kg | Barbell Front Squat | 92 lb41.7 kg | 122 lb55.3 kg | 159 lb72.1 kg | 202 lb91.6 kg |
| Machine Sissy Squat | 19 lb8.6 kg | 29 lb13.2 kg | 44 lb20 kg | 57 lb25.9 kg | |
| 120 lb54.4 kg | Barbell Front Squat | 97 lb44 kg | 129 lb58.5 kg | 168 lb76.2 kg | 214 lb97.1 kg |
| Machine Sissy Squat | 20 lb9.1 kg | 31 lb14.1 kg | 47 lb21.3 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Barbell Front Squat | 103 lb46.7 kg | 136 lb61.7 kg | 177 lb80.3 kg | 225 lb102.1 kg |
| Machine Sissy Squat | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | 64 lb29 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 108 lb49 kg | 143 lb64.9 kg | 186 lb84.4 kg | 237 lb107.5 kg |
| Machine Sissy Squat | 22 lb10 kg | 34 lb15.4 kg | 52 lb23.6 kg | 67 lb30.4 kg | |
| 150 lb68 kg | Barbell Front Squat | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 248 lb112.5 kg |
| Machine Sissy Squat | 23 lb10.4 kg | 36 lb16.3 kg | 54 lb24.5 kg | 70 lb31.8 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 118 lb53.5 kg | 157 lb71.2 kg | 204 lb92.5 kg | 259 lb117.5 kg |
| Machine Sissy Squat | 24 lb10.9 kg | 38 lb17.2 kg | 56 lb25.4 kg | 73 lb33.1 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 123 lb55.8 kg | 163 lb73.9 kg | 212 lb96.2 kg | 270 lb122.5 kg |
| Machine Sissy Squat | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 128 lb58.1 kg | 169 lb76.7 kg | 220 lb99.8 kg | 280 lb127 kg |
| Machine Sissy Squat | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | 79 lb35.8 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 132 lb59.9 kg | 176 lb79.8 kg | 228 lb103.4 kg | 290 lb131.5 kg |
| Machine Sissy Squat | 27 lb12.2 kg | 42 lb19.1 kg | 63 lb28.6 kg | 82 lb37.2 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 137 lb62.1 kg | 182 lb82.6 kg | 236 lb107 kg | 300 lb136.1 kg |
| Machine Sissy Squat | 28 lb12.7 kg | 44 lb20 kg | 65 lb29.5 kg | 85 lb38.6 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 141 lb64 kg | 188 lb85.3 kg | 244 lb110.7 kg | 310 lb140.6 kg |
| Machine Sissy Squat | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 88 lb39.9 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 146 lb66.2 kg | 194 lb88 kg | 252 lb114.3 kg | 320 lb145.1 kg |
| Machine Sissy Squat | 30 lb13.6 kg | 46 lb20.9 kg | 70 lb31.8 kg | 90 lb40.8 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 150 lb68 kg | 199 lb90.3 kg | 259 lb117.5 kg | 330 lb149.7 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 48 lb21.8 kg | 72 lb32.7 kg | 93 lb42.2 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 155 lb70.3 kg | 205 lb93 kg | 267 lb121.1 kg | 339 lb153.8 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 74 lb33.6 kg | 96 lb43.5 kg |
How Your Barbell Front Squat vs Machine Sissy Squat Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Front Squat vs Machine Sissy Squat comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell front squat strength level
The barbell front squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to squat more without requiring strength to increase pound for pound.
3. Find the machine sissy squat strength level
For machine sissy squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 barbell front squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the machine sissy squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Front Squat and Machine Sissy Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 78.9 kg at 120 lb and 145.2 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Sissy Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Machine Sissy Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Front Squat and Machine Sissy 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.
At Elite, the difference is 61.7 kg at 100 lb and 110.3 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Sissy Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Machine Sissy Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Front Squat and Machine Sissy Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell front squat and machine sissy squat setup consistent with their individual rules. Use strict, repeatable Barbell Front Squat and Machine Sissy Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the bar in the front rack through full depth
Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.
Use the Machine Sissy Squat setup and load convention
Use a plate-weighted machine with a pivoting resistance lever, moving two-side padded shoulder yoke, two-side weight horns, fixed foot platform/toe stop, and fixed pad contacting the lower calves. A support-only stand with no weighted moving resistance lever is invalid. Record verified unloaded lever starting resistance at the shoulder-yoke contacts. Enter that starting resistance plus all plates on both horns; never enter per-side plates or bodyweight. Set heel centers at measured hip-joint width with feet symmetrically secured. Maintain continuous shoulder-yoke and lower-calf-pad contact. Keeping hips fully extended so knees, hips, and shoulders remain within 10 degrees of one straight line, bend knees forward/down to 90 degrees flexion plus or minus 5 degrees; extend to within 5 degrees of straight without hip folding or yoke separation. Count 2–12 controlled reps without rebound, hand assistance, stance/contact change, shortened range, or spotter assistance. Maximal singles prohibited.
Enter one recent Barbell Front Squat result and one recent Machine Sissy Squat result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- Machine Sissy Squat — View the individual Machine Sissy Squat standards and next strength-level target.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Tempo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.