Dumbbell Squat vs Barbell Hack Squat Strength Standards
Compare your dumbbell 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral dumbbell squat using two matched dumbbells, consistent hold position, valid depth, and full standing lockout and a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, 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.
Dumbbell Squat vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell 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 dumbbell 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 Dumbbell 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 Dumbbell Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Dumbbell 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 | 73 / 105 lb 33.1 / 47.6 kg | 104 / 147 lb 47.2 / 66.7 kg | 137 / 189 lb 62.1 / 85.7 kg | 174 / 231 lb 78.9 / 104.8 kg |
| 130 lb 59 kg | 77 / 111 lb 34.9 / 50.3 kg | 109 / 155 lb 49.4 / 70.3 kg | 144 / 200 lb 65.3 / 90.7 kg | 183 / 244 lb 83 / 110.7 kg |
| 140 lb 63.5 kg | 81 / 117 lb 36.7 / 53.1 kg | 115 / 163 lb 52.2 / 73.9 kg | 152 / 210 lb 68.9 / 95.3 kg | 193 / 256 lb 87.5 / 116.1 kg |
| 150 lb 68 kg | 85 / 122 lb 38.6 / 55.3 kg | 120 / 171 lb 54.4 / 77.6 kg | 159 / 220 lb 72.1 / 99.8 kg | 202 / 268 lb 91.6 / 121.6 kg |
| 160 lb 72.6 kg | 88 / 128 lb 39.9 / 58.1 kg | 126 / 178 lb 57.2 / 80.7 kg | 166 / 229 lb 75.3 / 103.9 kg | 210 / 280 lb 95.3 / 127 kg |
| 170 lb 77.1 kg | 92 / 133 lb 41.7 / 60.3 kg | 131 / 186 lb 59.4 / 84.4 kg | 173 / 239 lb 78.5 / 108.4 kg | 219 / 292 lb 99.3 / 132.4 kg |
| 180 lb 81.6 kg | 95 / 138 lb 43.1 / 62.6 kg | 136 / 193 lb 61.7 / 87.5 kg | 179 / 248 lb 81.2 / 112.5 kg | 228 / 303 lb 103.4 / 137.4 kg |
| 190 lb 86.2 kg | 99 / 143 lb 44.9 / 64.9 kg | 141 / 200 lb 64 / 90.7 kg | 186 / 257 lb 84.4 / 116.6 kg | 236 / 314 lb 107 / 142.4 kg |
| 200 lb 90.7 kg | 102 / 148 lb 46.3 / 67.1 kg | 146 / 207 lb 66.2 / 93.9 kg | 192 / 266 lb 87.1 / 120.7 kg | 244 / 325 lb 110.7 / 147.4 kg |
| 210 lb 95.3 kg | 106 / 153 lb 48.1 / 69.4 kg | 151 / 214 lb 68.5 / 97.1 kg | 199 / 275 lb 90.3 / 124.7 kg | 252 / 336 lb 114.3 / 152.4 kg |
| 220 lb 99.8 kg | 109 / 158 lb 49.4 / 71.7 kg | 155 / 221 lb 70.3 / 100.2 kg | 205 / 283 lb 93 / 128.4 kg | 260 / 346 lb 117.9 / 156.9 kg |
| 230 lb 104.3 kg | 112 / 162 lb 50.8 / 73.5 kg | 160 / 227 lb 72.6 / 103 kg | 211 / 292 lb 95.7 / 132.4 kg | 268 / 357 lb 121.6 / 161.9 kg |
| 240 lb 108.9 kg | 116 / 167 lb 52.6 / 75.7 kg | 165 / 234 lb 74.8 / 106.1 kg | 217 / 300 lb 98.4 / 136.1 kg | 276 / 367 lb 125.2 / 166.5 kg |
| 250 lb 113.4 kg | 119 / 172 lb 54 / 78 kg | 169 / 240 lb 76.7 / 108.9 kg | 223 / 309 lb 101.2 / 140.2 kg | 283 / 377 lb 128.4 / 171 kg |
| 260 lb 117.9 kg | 122 / 176 lb 55.3 / 79.8 kg | 174 / 247 lb 78.9 / 112 kg | 229 / 317 lb 103.9 / 143.8 kg | 291 / 387 lb 132 / 175.5 kg |
| 270 lb 122.5 kg | 125 / 181 lb 56.7 / 82.1 kg | 178 / 253 lb 80.7 / 114.8 kg | 235 / 325 lb 106.6 / 147.4 kg | 298 / 397 lb 135.2 / 180.1 kg |
| 280 lb 127 kg | 128 / 185 lb 58.1 / 83.9 kg | 183 / 259 lb 83 / 117.5 kg | 241 / 333 lb 109.3 / 151 kg | 306 / 407 lb 138.8 / 184.6 kg |
| 290 lb 131.5 kg | 131 / 190 lb 59.4 / 86.2 kg | 187 / 265 lb 84.8 / 120.2 kg | 247 / 341 lb 112 / 154.7 kg | 313 / 416 lb 142 / 188.7 kg |
| 300 lb 136.1 kg | 134 / 194 lb 60.8 / 88 kg | 191 / 271 lb 86.6 / 122.9 kg | 252 / 348 lb 114.3 / 157.9 kg | 320 / 426 lb 145.1 / 193.2 kg |
Women’s Dumbbell Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Dumbbell 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 | 48 / 57 lb 21.8 / 25.9 kg | 70 / 86 lb 31.8 / 39 kg | 94 / 109 lb 42.6 / 49.4 kg | 121 / 132 lb 54.9 / 59.9 kg |
| 110 lb 49.9 kg | 51 / 61 lb 23.1 / 27.7 kg | 75 / 92 lb 34 / 41.7 kg | 100 / 116 lb 45.4 / 52.6 kg | 128 / 141 lb 58.1 / 64 kg |
| 120 lb 54.4 kg | 54 / 65 lb 24.5 / 29.5 kg | 79 / 97 lb 35.8 / 44 kg | 106 / 123 lb 48.1 / 55.8 kg | 136 / 149 lb 61.7 / 67.6 kg |
| 130 lb 59 kg | 57 / 68 lb 25.9 / 30.8 kg | 84 / 103 lb 38.1 / 46.7 kg | 112 / 130 lb 50.8 / 59 kg | 144 / 157 lb 65.3 / 71.2 kg |
| 140 lb 63.5 kg | 60 / 72 lb 27.2 / 32.7 kg | 88 / 108 lb 39.9 / 49 kg | 117 / 137 lb 53.1 / 62.1 kg | 151 / 165 lb 68.5 / 74.8 kg |
| 150 lb 68 kg | 63 / 75 lb 28.6 / 34 kg | 92 / 113 lb 41.7 / 51.3 kg | 123 / 143 lb 55.8 / 64.9 kg | 158 / 173 lb 71.7 / 78.5 kg |
| 160 lb 72.6 kg | 66 / 78 lb 29.9 / 35.4 kg | 96 / 118 lb 43.5 / 53.5 kg | 128 / 149 lb 58.1 / 67.6 kg | 165 / 181 lb 74.8 / 82.1 kg |
| 170 lb 77.1 kg | 68 / 82 lb 30.8 / 37.2 kg | 100 / 123 lb 45.4 / 55.8 kg | 134 / 155 lb 60.8 / 70.3 kg | 172 / 188 lb 78 / 85.3 kg |
| 180 lb 81.6 kg | 71 / 85 lb 32.2 / 38.6 kg | 104 / 128 lb 47.2 / 58.1 kg | 139 / 161 lb 63 / 73 kg | 178 / 195 lb 80.7 / 88.5 kg |
| 190 lb 86.2 kg | 74 / 88 lb 33.6 / 39.9 kg | 108 / 132 lb 49 / 59.9 kg | 144 / 167 lb 65.3 / 75.7 kg | 185 / 203 lb 83.9 / 92.1 kg |
| 200 lb 90.7 kg | 76 / 91 lb 34.5 / 41.3 kg | 111 / 137 lb 50.3 / 62.1 kg | 149 / 173 lb 67.6 / 78.5 kg | 191 / 210 lb 86.6 / 95.3 kg |
| 210 lb 95.3 kg | 79 / 94 lb 35.8 / 42.6 kg | 115 / 141 lb 52.2 / 64 kg | 154 / 179 lb 69.9 / 81.2 kg | 198 / 217 lb 89.8 / 98.4 kg |
| 220 lb 99.8 kg | 81 / 97 lb 36.7 / 44 kg | 119 / 146 lb 54 / 66.2 kg | 159 / 185 lb 72.1 / 83.9 kg | 204 / 223 lb 92.5 / 101.2 kg |
| 230 lb 104.3 kg | 84 / 100 lb 38.1 / 45.4 kg | 122 / 150 lb 55.3 / 68 kg | 164 / 190 lb 74.4 / 86.2 kg | 210 / 230 lb 95.3 / 104.3 kg |
| 240 lb 108.9 kg | 86 / 103 lb 39 / 46.7 kg | 126 / 155 lb 57.2 / 70.3 kg | 168 / 196 lb 76.2 / 88.9 kg | 216 / 237 lb 98 / 107.5 kg |
How Your Dumbbell 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 dumbbell squat strength level
The standards use the sex-specific combined-load thresholds from the individual 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 squat more without pound-for-pound scaling.
3. Find the barbell hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual 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 squat more total 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 dumbbell squat | Use combined-dumbbell estimated max and adjust targets 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 Dumbbell 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 dumbbell 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.
25.9 → 48.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the dumbbell squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +52 lb +23.6 kg | +57 lb +25.9 kg |
| 130 lb 59 kg | +34 lb +15.4 kg | +46 lb +20.9 kg | +56 lb +25.4 kg | +61 lb +27.7 kg |
| 140 lb 63.5 kg | +36 lb +16.4 kg | +48 lb +21.7 kg | +58 lb +26.4 kg | +63 lb +28.6 kg |
| 150 lb 68 kg | +37 lb +16.7 kg | +51 lb +23.2 kg | +61 lb +27.7 kg | +66 lb +30 kg |
| 160 lb 72.6 kg | +40 lb +18.2 kg | +52 lb +23.5 kg | +63 lb +28.6 kg | +70 lb +31.7 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +55 lb +25 kg | +66 lb +29.9 kg | +73 lb +33.1 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +57 lb +25.8 kg | +69 lb +31.3 kg | +75 lb +34 kg |
| 190 lb 86.2 kg | +44 lb +20 kg | +59 lb +26.7 kg | +71 lb +32.2 kg | +78 lb +35.4 kg |
| 200 lb 90.7 kg | +46 lb +20.8 kg | +61 lb +27.7 kg | +74 lb +33.6 kg | +81 lb +36.7 kg |
| 210 lb 95.3 kg | +47 lb +21.3 kg | +63 lb +28.6 kg | +76 lb +34.4 kg | +84 lb +38.1 kg |
| 220 lb 99.8 kg | +49 lb +22.3 kg | +66 lb +29.9 kg | +78 lb +35.4 kg | +86 lb +39 kg |
| 230 lb 104.3 kg | +50 lb +22.7 kg | +67 lb +30.4 kg | +81 lb +36.7 kg | +89 lb +40.3 kg |
| 240 lb 108.9 kg | +51 lb +23.1 kg | +69 lb +31.3 kg | +83 lb +37.7 kg | +91 lb +41.3 kg |
| 250 lb 113.4 kg | +53 lb +24 kg | +71 lb +32.2 kg | +86 lb +39 kg | +94 lb +42.6 kg |
| 260 lb 117.9 kg | +54 lb +24.5 kg | +73 lb +33.1 kg | +88 lb +39.9 kg | +96 lb +43.5 kg |
| 270 lb 122.5 kg | +56 lb +25.4 kg | +75 lb +34.1 kg | +90 lb +40.8 kg | +99 lb +44.9 kg |
| 280 lb 127 kg | +57 lb +25.8 kg | +76 lb +34.5 kg | +92 lb +41.7 kg | +101 lb +45.8 kg |
| 290 lb 131.5 kg | +59 lb +26.8 kg | +78 lb +35.4 kg | +94 lb +42.7 kg | +103 lb +46.7 kg |
| 300 lb 136.1 kg | +60 lb +27.2 kg | +80 lb +36.3 kg | +96 lb +43.6 kg | +106 lb +48.1 kg |
How Women’s Dumbbell 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.
5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the dumbbell squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +16 lb +7.2 kg | +15 lb +6.8 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | +10 lb +4.6 kg | +17 lb +7.7 kg | +16 lb +7.2 kg | +13 lb +5.9 kg |
| 120 lb 54.4 kg | +11 lb +5 kg | +18 lb +8.2 kg | +17 lb +7.7 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +11 lb +4.9 kg | +19 lb +8.6 kg | +18 lb +8.2 kg | +13 lb +5.9 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +20 lb +9.1 kg | +20 lb +9 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +21 lb +9.6 kg | +20 lb +9.1 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +12 lb +5.5 kg | +22 lb +10 kg | +21 lb +9.5 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +14 lb +6.4 kg | +23 lb +10.4 kg | +21 lb +9.5 kg | +16 lb +7.3 kg |
| 180 lb 81.6 kg | +14 lb +6.4 kg | +24 lb +10.9 kg | +22 lb +10 kg | +17 lb +7.8 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +23 lb +10.4 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +24 lb +10.9 kg | +19 lb +8.7 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +25 lb +11.3 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +27 lb +12.2 kg | +26 lb +11.8 kg | +19 lb +8.7 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +28 lb +12.7 kg | +26 lb +11.8 kg | +20 lb +9 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +29 lb +13.1 kg | +28 lb +12.7 kg | +21 lb +9.5 kg |
Dumbbell Squat and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell squat and a free-weight barbell hack squat. Use strict canonical Dumbbell Squat and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one consistent dumbbell position, reach valid squat depth, and return to full standing lockout. Do not enter per-hand load, goblet, deadlift, lunge, split-squat, thruster, barbell, landmine, machine, bounced, partial, or assisted 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 Dumbbell Squat result and one recent Barbell Hack Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Squat — View the individual Dumbbell Squat standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Thrusters — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.