Barbell Hack Squat vs Machine Hack Squat Strength Standards
Compare your barbell hack squat and machine hack squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine load and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. For the second exercise, 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. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Hack Squat vs Machine Hack Squat Strength Standards
The paired standards below show what the barbell hack squat and machine hack squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Hack Squat / Machine Hack Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Hack Squat vs Machine Hack 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 Hack Squat | 105 lb47.6 kg | 147 lb66.7 kg | 189 lb85.7 kg | 231 lb104.8 kg |
| Machine Hack Squat | 126 lb57.2 kg | 196 lb88.9 kg | 266 lb120.7 kg | 350 lb158.8 kg | |
| 130 lb59 kg | Barbell Hack Squat | 111 lb50.3 kg | 155 lb70.3 kg | 200 lb90.7 kg | 244 lb110.7 kg |
| Machine Hack Squat | 133 lb60.3 kg | 207 lb93.9 kg | 280 lb127 kg | 369 lb167.4 kg | |
| 140 lb63.5 kg | Barbell Hack Squat | 117 lb53.1 kg | 163 lb73.9 kg | 210 lb95.3 kg | 256 lb116.1 kg |
| Machine Hack Squat | 140 lb63.5 kg | 217 lb98.4 kg | 295 lb133.8 kg | 388 lb176 kg | |
| 150 lb68 kg | Barbell Hack Squat | 122 lb55.3 kg | 171 lb77.6 kg | 220 lb99.8 kg | 268 lb121.6 kg |
| Machine Hack Squat | 146 lb66.2 kg | 227 lb103 kg | 308 lb139.7 kg | 406 lb184.2 kg | |
| 160 lb72.6 kg | Barbell Hack Squat | 128 lb58.1 kg | 178 lb80.7 kg | 229 lb103.9 kg | 280 lb127 kg |
| Machine Hack Squat | 152 lb68.9 kg | 237 lb107.5 kg | 322 lb146.1 kg | 424 lb192.3 kg | |
| 170 lb77.1 kg | Barbell Hack Squat | 133 lb60.3 kg | 186 lb84.4 kg | 239 lb108.4 kg | 292 lb132.4 kg |
| Machine Hack Squat | 159 lb72.1 kg | 247 lb112 kg | 335 lb152 kg | 441 lb200 kg | |
| 180 lb81.6 kg | Barbell Hack Squat | 138 lb62.6 kg | 193 lb87.5 kg | 248 lb112.5 kg | 303 lb137.4 kg |
| Machine Hack Squat | 165 lb74.8 kg | 257 lb116.6 kg | 348 lb157.9 kg | 458 lb207.7 kg | |
| 190 lb86.2 kg | Barbell Hack Squat | 143 lb64.9 kg | 200 lb90.7 kg | 257 lb116.6 kg | 314 lb142.4 kg |
| Machine Hack Squat | 171 lb77.6 kg | 266 lb120.7 kg | 361 lb163.7 kg | 475 lb215.5 kg | |
| 200 lb90.7 kg | Barbell Hack Squat | 148 lb67.1 kg | 207 lb93.9 kg | 266 lb120.7 kg | 325 lb147.4 kg |
| Machine Hack Squat | 177 lb80.3 kg | 275 lb124.7 kg | 374 lb169.6 kg | 492 lb223.2 kg | |
| 210 lb95.3 kg | Barbell Hack Squat | 153 lb69.4 kg | 214 lb97.1 kg | 275 lb124.7 kg | 336 lb152.4 kg |
| Machine Hack Squat | 183 lb83 kg | 284 lb128.8 kg | 386 lb175.1 kg | 508 lb230.4 kg | |
| 220 lb99.8 kg | Barbell Hack Squat | 158 lb71.7 kg | 221 lb100.2 kg | 283 lb128.4 kg | 346 lb156.9 kg |
| Machine Hack Squat | 189 lb85.7 kg | 293 lb132.9 kg | 398 lb180.5 kg | 524 lb237.7 kg | |
| 230 lb104.3 kg | Barbell Hack Squat | 162 lb73.5 kg | 227 lb103 kg | 292 lb132.4 kg | 357 lb161.9 kg |
| Machine Hack Squat | 194 lb88 kg | 302 lb137 kg | 410 lb186 kg | 540 lb244.9 kg | |
| 240 lb108.9 kg | Barbell Hack Squat | 167 lb75.7 kg | 234 lb106.1 kg | 300 lb136.1 kg | 367 lb166.5 kg |
| Machine Hack Squat | 200 lb90.7 kg | 311 lb141.1 kg | 422 lb191.4 kg | 555 lb251.7 kg | |
| 250 lb113.4 kg | Barbell Hack Squat | 172 lb78 kg | 240 lb108.9 kg | 309 lb140.2 kg | 377 lb171 kg |
| Machine Hack Squat | 205 lb93 kg | 319 lb144.7 kg | 433 lb196.4 kg | 570 lb258.5 kg | |
| 260 lb117.9 kg | Barbell Hack Squat | 176 lb79.8 kg | 247 lb112 kg | 317 lb143.8 kg | 387 lb175.5 kg |
| Machine Hack Squat | 211 lb95.7 kg | 328 lb148.8 kg | 445 lb201.8 kg | 585 lb265.4 kg | |
| 270 lb122.5 kg | Barbell Hack Squat | 181 lb82.1 kg | 253 lb114.8 kg | 325 lb147.4 kg | 397 lb180.1 kg |
| Machine Hack Squat | 216 lb98 kg | 336 lb152.4 kg | 456 lb206.8 kg | 600 lb272.2 kg | |
| 280 lb127 kg | Barbell Hack Squat | 185 lb83.9 kg | 259 lb117.5 kg | 333 lb151 kg | 407 lb184.6 kg |
| Machine Hack Squat | 221 lb100.2 kg | 344 lb156 kg | 467 lb211.8 kg | 615 lb279 kg | |
| 290 lb131.5 kg | Barbell Hack Squat | 190 lb86.2 kg | 265 lb120.2 kg | 341 lb154.7 kg | 416 lb188.7 kg |
| Machine Hack Squat | 227 lb103 kg | 353 lb160.1 kg | 479 lb217.3 kg | 630 lb285.8 kg | |
| 300 lb136.1 kg | Barbell Hack Squat | 194 lb88 kg | 271 lb122.9 kg | 348 lb157.9 kg | 426 lb193.2 kg |
| Machine Hack Squat | 232 lb105.2 kg | 361 lb163.7 kg | 489 lb221.8 kg | 644 lb292.1 kg |
Women’s Barbell Hack Squat vs Machine Hack 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 Hack Squat | 57 lb25.9 kg | 86 lb39 kg | 109 lb49.4 kg | 132 lb59.9 kg |
| Machine Hack Squat | 80 lb36.3 kg | 126 lb57.2 kg | 183 lb83 kg | 240 lb108.9 kg | |
| 110 lb49.9 kg | Barbell Hack Squat | 61 lb27.7 kg | 92 lb41.7 kg | 116 lb52.6 kg | 141 lb64 kg |
| Machine Hack Squat | 85 lb38.6 kg | 134 lb60.8 kg | 195 lb88.5 kg | 256 lb116.1 kg | |
| 120 lb54.4 kg | Barbell Hack Squat | 65 lb29.5 kg | 97 lb44 kg | 123 lb55.8 kg | 149 lb67.6 kg |
| Machine Hack Squat | 90 lb40.8 kg | 142 lb64.4 kg | 207 lb93.9 kg | 271 lb122.9 kg | |
| 130 lb59 kg | Barbell Hack Squat | 68 lb30.8 kg | 103 lb46.7 kg | 130 lb59 kg | 157 lb71.2 kg |
| Machine Hack Squat | 95 lb43.1 kg | 150 lb68 kg | 218 lb98.9 kg | 286 lb129.7 kg | |
| 140 lb63.5 kg | Barbell Hack Squat | 72 lb32.7 kg | 108 lb49 kg | 137 lb62.1 kg | 165 lb74.8 kg |
| Machine Hack Squat | 100 lb45.4 kg | 158 lb71.7 kg | 229 lb103.9 kg | 301 lb136.5 kg | |
| 150 lb68 kg | Barbell Hack Squat | 75 lb34 kg | 113 lb51.3 kg | 143 lb64.9 kg | 173 lb78.5 kg |
| Machine Hack Squat | 105 lb47.6 kg | 165 lb74.8 kg | 240 lb108.9 kg | 315 lb142.9 kg | |
| 160 lb72.6 kg | Barbell Hack Squat | 78 lb35.4 kg | 118 lb53.5 kg | 149 lb67.6 kg | 181 lb82.1 kg |
| Machine Hack Squat | 110 lb49.9 kg | 172 lb78 kg | 251 lb113.9 kg | 329 lb149.2 kg | |
| 170 lb77.1 kg | Barbell Hack Squat | 82 lb37.2 kg | 123 lb55.8 kg | 155 lb70.3 kg | 188 lb85.3 kg |
| Machine Hack Squat | 114 lb51.7 kg | 179 lb81.2 kg | 261 lb118.4 kg | 342 lb155.1 kg | |
| 180 lb81.6 kg | Barbell Hack Squat | 85 lb38.6 kg | 128 lb58.1 kg | 161 lb73 kg | 195 lb88.5 kg |
| Machine Hack Squat | 119 lb54 kg | 186 lb84.4 kg | 271 lb122.9 kg | 356 lb161.5 kg | |
| 190 lb86.2 kg | Barbell Hack Squat | 88 lb39.9 kg | 132 lb59.9 kg | 167 lb75.7 kg | 203 lb92.1 kg |
| Machine Hack Squat | 123 lb55.8 kg | 193 lb87.5 kg | 281 lb127.5 kg | 369 lb167.4 kg | |
| 200 lb90.7 kg | Barbell Hack Squat | 91 lb41.3 kg | 137 lb62.1 kg | 173 lb78.5 kg | 210 lb95.3 kg |
| Machine Hack Squat | 127 lb57.6 kg | 200 lb90.7 kg | 291 lb132 kg | 382 lb173.3 kg | |
| 210 lb95.3 kg | Barbell Hack Squat | 94 lb42.6 kg | 141 lb64 kg | 179 lb81.2 kg | 217 lb98.4 kg |
| Machine Hack Squat | 131 lb59.4 kg | 206 lb93.4 kg | 300 lb136.1 kg | 394 lb178.7 kg | |
| 220 lb99.8 kg | Barbell Hack Squat | 97 lb44 kg | 146 lb66.2 kg | 185 lb83.9 kg | 223 lb101.2 kg |
| Machine Hack Squat | 136 lb61.7 kg | 213 lb96.6 kg | 310 lb140.6 kg | 407 lb184.6 kg | |
| 230 lb104.3 kg | Barbell Hack Squat | 100 lb45.4 kg | 150 lb68 kg | 190 lb86.2 kg | 230 lb104.3 kg |
| Machine Hack Squat | 140 lb63.5 kg | 219 lb99.3 kg | 319 lb144.7 kg | 419 lb190.1 kg | |
| 240 lb108.9 kg | Barbell Hack Squat | 103 lb46.7 kg | 155 lb70.3 kg | 196 lb88.9 kg | 237 lb107.5 kg |
| Machine Hack Squat | 144 lb65.3 kg | 226 lb102.5 kg | 328 lb148.8 kg | 431 lb195.5 kg |
How Your Barbell Hack Squat vs Machine Hack 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)
Use recent Barbell Hack Squat and Machine Hack Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the barbell hack squat strength level
The barbell hack squat standards use the exercise-specific targets from the individual free-weight barbell hack squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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 exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 hack squat | Adjust barbell hack squat targets to exact bodyweight with the 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. |
How Men’s Barbell Hack Squat and Machine Hack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Machine Hack Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
54 → 98.9 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Hack Squat standard minus the Barbell Hack Squat standard: zero means equal, above zero means the Machine Hack Squat standard is higher, and below zero means the Barbell Hack 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 Hack Squat and Machine 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.
49 → 88 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Hack Squat standard minus the Barbell Hack Squat standard: zero means equal, above zero means the Machine Hack Squat standard is higher, and below zero means the Barbell Hack 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 Hack Squat and Machine Hack Squat Exercises Used by This Calculator
The calculator expects repeatable barbell hack squat and machine hack squat results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Hack Squat and Machine Hack Squat tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use a free-weight barbell hack squat with the bar behind the legs
Begin standing with a straight barbell behind the legs, descend under control to a repeatable deep squat position, and return to full standing while the bar stays behind the legs. Do not enter a machine or Smith-machine hack squat, trap-bar or conventional deadlift, back squat, leg press, partial rep, bounced rep, hitched rep, or forward-folded recovery.
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 Barbell Hack Squat set and one recent Machine Hack Squat set
For Barbell Hack Squat, enter total barbell weight including the bar. For Machine Hack Squat, enter displayed machine load.
Related Tools
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Machine Hack Squat — View the individual Machine Hack Squat standards and next strength-level target.
- Pendulum Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- V Squat Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.