Belt Squat vs Barbell Hack Squat Strength Standards
Compare your belt squat 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.
For Belt Squat, enter the selected or loaded external resistance attached through the belt. For Barbell Hack Squat, enter total barbell weight including the bar and plates. Use a strict, repeatable belt squat set that follows the canonical setup, range, and lockout rules and a free-weight barbell hack squat with the bar behind the legs, consistent deep squat depth, 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.
Belt Squat vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt squat 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 belt squat 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 Belt Squat / 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 Belt Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Belt Squat; 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 | 175 / 105 lb 79.4 / 47.6 kg | 221 / 147 lb 100.2 / 66.7 kg | 269 / 189 lb 122 / 85.7 kg | 316 / 231 lb 143.3 / 104.8 kg |
| 130 lb 59 kg | 185 / 111 lb 83.9 / 50.3 kg | 233 / 155 lb 105.7 / 70.3 kg | 283 / 200 lb 128.4 / 90.7 kg | 333 / 244 lb 151 / 110.7 kg |
| 140 lb 63.5 kg | 194 / 117 lb 88 / 53.1 kg | 245 / 163 lb 111.1 / 73.9 kg | 298 / 210 lb 135.2 / 95.3 kg | 350 / 256 lb 158.8 / 116.1 kg |
| 150 lb 68 kg | 203 / 122 lb 92.1 / 55.3 kg | 256 / 171 lb 116.1 / 77.6 kg | 312 / 220 lb 141.5 / 99.8 kg | 366 / 268 lb 166 / 121.6 kg |
| 160 lb 72.6 kg | 212 / 128 lb 96.2 / 58.1 kg | 268 / 178 lb 121.6 / 80.7 kg | 325 / 229 lb 147.4 / 103.9 kg | 383 / 280 lb 173.7 / 127 kg |
| 170 lb 77.1 kg | 221 / 133 lb 100.2 / 60.3 kg | 279 / 186 lb 126.6 / 84.4 kg | 339 / 239 lb 153.8 / 108.4 kg | 398 / 292 lb 180.5 / 132.4 kg |
| 180 lb 81.6 kg | 230 / 138 lb 104.3 / 62.6 kg | 289 / 193 lb 131.1 / 87.5 kg | 352 / 248 lb 159.7 / 112.5 kg | 414 / 303 lb 187.8 / 137.4 kg |
| 190 lb 86.2 kg | 238 / 143 lb 108 / 64.9 kg | 300 / 200 lb 136.1 / 90.7 kg | 365 / 257 lb 165.6 / 116.6 kg | 429 / 314 lb 194.6 / 142.4 kg |
| 200 lb 90.7 kg | 246 / 148 lb 111.6 / 67.1 kg | 310 / 207 lb 140.6 / 93.9 kg | 378 / 266 lb 171.5 / 120.7 kg | 444 / 325 lb 201.4 / 147.4 kg |
| 210 lb 95.3 kg | 254 / 153 lb 115.2 / 69.4 kg | 321 / 214 lb 145.6 / 97.1 kg | 390 / 275 lb 176.9 / 124.7 kg | 459 / 336 lb 208.2 / 152.4 kg |
| 220 lb 99.8 kg | 262 / 158 lb 118.8 / 71.7 kg | 331 / 221 lb 150.1 / 100.2 kg | 402 / 283 lb 182.3 / 128.4 kg | 473 / 346 lb 214.5 / 156.9 kg |
| 230 lb 104.3 kg | 270 / 162 lb 122.5 / 73.5 kg | 341 / 227 lb 154.7 / 103 kg | 415 / 292 lb 188.2 / 132.4 kg | 487 / 357 lb 220.9 / 161.9 kg |
| 240 lb 108.9 kg | 278 / 167 lb 126.1 / 75.7 kg | 351 / 234 lb 159.2 / 106.1 kg | 427 / 300 lb 193.7 / 136.1 kg | 501 / 367 lb 227.2 / 166.5 kg |
| 250 lb 113.4 kg | 286 / 172 lb 129.7 / 78 kg | 360 / 240 lb 163.3 / 108.9 kg | 438 / 309 lb 198.7 / 140.2 kg | 515 / 377 lb 233.6 / 171 kg |
| 260 lb 117.9 kg | 293 / 176 lb 132.9 / 79.8 kg | 370 / 247 lb 167.8 / 112 kg | 450 / 317 lb 204.1 / 143.8 kg | 529 / 387 lb 240 / 175.5 kg |
| 270 lb 122.5 kg | 301 / 181 lb 136.5 / 82.1 kg | 379 / 253 lb 171.9 / 114.8 kg | 461 / 325 lb 209.1 / 147.4 kg | 542 / 397 lb 245.8 / 180.1 kg |
| 280 lb 127 kg | 308 / 185 lb 139.7 / 83.9 kg | 388 / 259 lb 176 / 117.5 kg | 473 / 333 lb 214.5 / 151 kg | 556 / 407 lb 252.2 / 184.6 kg |
| 290 lb 131.5 kg | 316 / 190 lb 143.3 / 86.2 kg | 398 / 265 lb 180.5 / 120.2 kg | 484 / 341 lb 219.5 / 154.7 kg | 569 / 416 lb 258.1 / 188.7 kg |
| 300 lb 136.1 kg | 323 / 194 lb 146.5 / 88 kg | 407 / 271 lb 184.6 / 122.9 kg | 495 / 348 lb 224.5 / 157.9 kg | 582 / 426 lb 264 / 193.2 kg |
Women’s Belt Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Belt Squat; 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 | 109 / 57 lb 49.4 / 25.9 kg | 137 / 86 lb 62.1 / 39 kg | 172 / 109 lb 78 / 49.4 kg | 206 / 132 lb 93.4 / 59.9 kg |
| 110 lb 49.9 kg | 116 / 61 lb 52.6 / 27.7 kg | 146 / 92 lb 66.2 / 41.7 kg | 183 / 116 lb 83 / 52.6 kg | 220 / 141 lb 99.8 / 64 kg |
| 120 lb 54.4 kg | 123 / 65 lb 55.8 / 29.5 kg | 155 / 97 lb 70.3 / 44 kg | 194 / 123 lb 88 / 55.8 kg | 233 / 149 lb 105.7 / 67.6 kg |
| 130 lb 59 kg | 130 / 68 lb 59 / 30.8 kg | 164 / 103 lb 74.4 / 46.7 kg | 205 / 130 lb 93 / 59 kg | 245 / 157 lb 111.1 / 71.2 kg |
| 140 lb 63.5 kg | 137 / 72 lb 62.1 / 32.7 kg | 172 / 108 lb 78 / 49 kg | 215 / 137 lb 97.5 / 62.1 kg | 258 / 165 lb 117 / 74.8 kg |
| 150 lb 68 kg | 143 / 75 lb 64.9 / 34 kg | 180 / 113 lb 81.6 / 51.3 kg | 225 / 143 lb 102.1 / 64.9 kg | 270 / 173 lb 122.5 / 78.5 kg |
| 160 lb 72.6 kg | 149 / 78 lb 67.6 / 35.4 kg | 188 / 118 lb 85.3 / 53.5 kg | 235 / 149 lb 106.6 / 67.6 kg | 282 / 181 lb 127.9 / 82.1 kg |
| 170 lb 77.1 kg | 155 / 82 lb 70.3 / 37.2 kg | 196 / 123 lb 88.9 / 55.8 kg | 245 / 155 lb 111.1 / 70.3 kg | 293 / 188 lb 132.9 / 85.3 kg |
| 180 lb 81.6 kg | 161 / 85 lb 73 / 38.6 kg | 203 / 128 lb 92.1 / 58.1 kg | 254 / 161 lb 115.2 / 73 kg | 305 / 195 lb 138.3 / 88.5 kg |
| 190 lb 86.2 kg | 167 / 88 lb 75.7 / 39.9 kg | 211 / 132 lb 95.7 / 59.9 kg | 263 / 167 lb 119.3 / 75.7 kg | 316 / 203 lb 143.3 / 92.1 kg |
| 200 lb 90.7 kg | 173 / 91 lb 78.5 / 41.3 kg | 218 / 137 lb 98.9 / 62.1 kg | 273 / 173 lb 123.8 / 78.5 kg | 327 / 210 lb 148.3 / 95.3 kg |
| 210 lb 95.3 kg | 179 / 94 lb 81.2 / 42.6 kg | 225 / 141 lb 102.1 / 64 kg | 282 / 179 lb 127.9 / 81.2 kg | 338 / 217 lb 153.3 / 98.4 kg |
| 220 lb 99.8 kg | 185 / 97 lb 83.9 / 44 kg | 232 / 146 lb 105.2 / 66.2 kg | 290 / 185 lb 131.5 / 83.9 kg | 349 / 223 lb 158.3 / 101.2 kg |
| 230 lb 104.3 kg | 190 / 100 lb 86.2 / 45.4 kg | 239 / 150 lb 108.4 / 68 kg | 299 / 190 lb 135.6 / 86.2 kg | 359 / 230 lb 162.8 / 104.3 kg |
| 240 lb 108.9 kg | 196 / 103 lb 88.9 / 46.7 kg | 246 / 155 lb 111.6 / 70.3 kg | 308 / 196 lb 139.7 / 88.9 kg | 369 / 237 lb 167.4 / 107.5 kg |
How Your Belt Squat 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 belt squat strength level
The standards use the sex-specific targets from the individual Belt 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 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 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 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 total barbell 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 belt squat | Adjust belt squat 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 Belt Squat 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 belt 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
38.5 → 70.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the belt squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −70 lb −31.8 kg | −74 lb −33.5 kg | −80 lb −36.3 kg | −85 lb −38.5 kg |
| 130 lb 59 kg | −74 lb −33.6 kg | −78 lb −35.4 kg | −83 lb −37.7 kg | −89 lb −40.3 kg |
| 140 lb 63.5 kg | −77 lb −34.9 kg | −82 lb −37.2 kg | −88 lb −39.9 kg | −94 lb −42.7 kg |
| 150 lb 68 kg | −81 lb −36.8 kg | −85 lb −38.5 kg | −92 lb −41.7 kg | −98 lb −44.4 kg |
| 160 lb 72.6 kg | −84 lb −38.1 kg | −90 lb −40.9 kg | −96 lb −43.5 kg | −103 lb −46.7 kg |
| 170 lb 77.1 kg | −88 lb −39.9 kg | −93 lb −42.2 kg | −100 lb −45.4 kg | −106 lb −48.1 kg |
| 180 lb 81.6 kg | −92 lb −41.7 kg | −96 lb −43.6 kg | −104 lb −47.2 kg | −111 lb −50.4 kg |
| 190 lb 86.2 kg | −95 lb −43.1 kg | −100 lb −45.4 kg | −108 lb −49 kg | −115 lb −52.2 kg |
| 200 lb 90.7 kg | −98 lb −44.5 kg | −103 lb −46.7 kg | −112 lb −50.8 kg | −119 lb −54 kg |
| 210 lb 95.3 kg | −101 lb −45.8 kg | −107 lb −48.5 kg | −115 lb −52.2 kg | −123 lb −55.8 kg |
| 220 lb 99.8 kg | −104 lb −47.1 kg | −110 lb −49.9 kg | −119 lb −53.9 kg | −127 lb −57.6 kg |
| 230 lb 104.3 kg | −108 lb −49 kg | −114 lb −51.7 kg | −123 lb −55.8 kg | −130 lb −59 kg |
| 240 lb 108.9 kg | −111 lb −50.4 kg | −117 lb −53.1 kg | −127 lb −57.6 kg | −134 lb −60.7 kg |
| 250 lb 113.4 kg | −114 lb −51.7 kg | −120 lb −54.4 kg | −129 lb −58.5 kg | −138 lb −62.6 kg |
| 260 lb 117.9 kg | −117 lb −53.1 kg | −123 lb −55.8 kg | −133 lb −60.3 kg | −142 lb −64.5 kg |
| 270 lb 122.5 kg | −120 lb −54.4 kg | −126 lb −57.1 kg | −136 lb −61.7 kg | −145 lb −65.7 kg |
| 280 lb 127 kg | −123 lb −55.8 kg | −129 lb −58.5 kg | −140 lb −63.5 kg | −149 lb −67.6 kg |
| 290 lb 131.5 kg | −126 lb −57.1 kg | −133 lb −60.3 kg | −143 lb −64.8 kg | −153 lb −69.4 kg |
| 300 lb 136.1 kg | −129 lb −58.5 kg | −136 lb −61.7 kg | −147 lb −66.6 kg | −156 lb −70.8 kg |
How Women’s Belt Squat 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.
33.5 → 59.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the belt squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −52 lb −23.5 kg | −51 lb −23.1 kg | −63 lb −28.6 kg | −74 lb −33.5 kg |
| 110 lb 49.9 kg | −55 lb −24.9 kg | −54 lb −24.5 kg | −67 lb −30.4 kg | −79 lb −35.8 kg |
| 120 lb 54.4 kg | −58 lb −26.3 kg | −58 lb −26.3 kg | −71 lb −32.2 kg | −84 lb −38.1 kg |
| 130 lb 59 kg | −62 lb −28.2 kg | −61 lb −27.7 kg | −75 lb −34 kg | −88 lb −39.9 kg |
| 140 lb 63.5 kg | −65 lb −29.4 kg | −64 lb −29 kg | −78 lb −35.4 kg | −93 lb −42.2 kg |
| 150 lb 68 kg | −68 lb −30.9 kg | −67 lb −30.3 kg | −82 lb −37.2 kg | −97 lb −44 kg |
| 160 lb 72.6 kg | −71 lb −32.2 kg | −70 lb −31.8 kg | −86 lb −39 kg | −101 lb −45.8 kg |
| 170 lb 77.1 kg | −73 lb −33.1 kg | −73 lb −33.1 kg | −90 lb −40.8 kg | −105 lb −47.6 kg |
| 180 lb 81.6 kg | −76 lb −34.4 kg | −75 lb −34 kg | −93 lb −42.2 kg | −110 lb −49.8 kg |
| 190 lb 86.2 kg | −79 lb −35.8 kg | −79 lb −35.8 kg | −96 lb −43.6 kg | −113 lb −51.2 kg |
| 200 lb 90.7 kg | −82 lb −37.2 kg | −81 lb −36.8 kg | −100 lb −45.3 kg | −117 lb −53 kg |
| 210 lb 95.3 kg | −85 lb −38.6 kg | −84 lb −38.1 kg | −103 lb −46.7 kg | −121 lb −54.9 kg |
| 220 lb 99.8 kg | −88 lb −39.9 kg | −86 lb −39 kg | −105 lb −47.6 kg | −126 lb −57.1 kg |
| 230 lb 104.3 kg | −90 lb −40.8 kg | −89 lb −40.4 kg | −109 lb −49.4 kg | −129 lb −58.5 kg |
| 240 lb 108.9 kg | −93 lb −42.2 kg | −91 lb −41.3 kg | −112 lb −50.8 kg | −132 lb −59.9 kg |
Belt Squat and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict belt squat and a free-weight barbell hack squat. Use a strict belt squat on the tested station and a free-weight barbell hack squat with the bar behind the legs under each tool’s depth, load, balance, and lockout rules. Do not substitute back squats, machine or Smith hack squats, leg presses, deadlifts, partial reps, bounced reps, or assisted reps.
Use a strict, repeatable Belt Squat
Use the tested Belt Squat machine only Enter external resistance for the set Use matching units for bodyweight and resistance Keep setup and range consistent Count only strict controlled reps Do not enter a different exercise result Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
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.
Enter one recent Belt Squat set and one recent Barbell Hack Squat set
Enter belt-squat external resistance for the first exercise and total loaded barbell weight for the second, each with a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed.
Related Tools
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack 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.