Front Squat vs Machine Hack Squat Strength Standards
Compare your barbell front squat and machine 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a barbell front squat with a stable front rack, upright controlled descent below parallel, and full standing lockout and a controlled bilateral squat on a dedicated hack-squat machine to at least parallel depth. 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.
Barbell Front Squat vs Machine Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell front squat and machine hack 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 Hack Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Front Squat vs Machine Hack Squat Standards
How to read the table: The first number is Barbell Front Squat; the second is Machine 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 | 119 / 126 lb 54 / 57.2 kg | 154 / 196 lb 69.9 / 88.9 kg | 203 / 266 lb 92.1 / 120.7 kg | 259 / 350 lb 117.5 / 158.8 kg |
| 130 lb 59 kg | 126 / 133 lb 57.2 / 60.3 kg | 162 / 207 lb 73.5 / 93.9 kg | 214 / 280 lb 97.1 / 127 kg | 273 / 369 lb 123.8 / 167.4 kg |
| 140 lb 63.5 kg | 132 / 140 lb 59.9 / 63.5 kg | 171 / 217 lb 77.6 / 98.4 kg | 225 / 295 lb 102.1 / 133.8 kg | 287 / 388 lb 130.2 / 176 kg |
| 150 lb 68 kg | 138 / 146 lb 62.6 / 66.2 kg | 179 / 227 lb 81.2 / 103 kg | 236 / 308 lb 107 / 139.7 kg | 301 / 406 lb 136.5 / 184.2 kg |
| 160 lb 72.6 kg | 144 / 152 lb 65.3 / 68.9 kg | 186 / 237 lb 84.4 / 107.5 kg | 246 / 322 lb 111.6 / 146.1 kg | 314 / 424 lb 142.4 / 192.3 kg |
| 170 lb 77.1 kg | 150 / 159 lb 68 / 72.1 kg | 194 / 247 lb 88 / 112 kg | 256 / 335 lb 116.1 / 152 kg | 327 / 441 lb 148.3 / 200 kg |
| 180 lb 81.6 kg | 156 / 165 lb 70.8 / 74.8 kg | 202 / 257 lb 91.6 / 116.6 kg | 266 / 348 lb 120.7 / 157.9 kg | 340 / 458 lb 154.2 / 207.7 kg |
| 190 lb 86.2 kg | 162 / 171 lb 73.5 / 77.6 kg | 209 / 266 lb 94.8 / 120.7 kg | 276 / 361 lb 125.2 / 163.7 kg | 352 / 475 lb 159.7 / 215.5 kg |
| 200 lb 90.7 kg | 168 / 177 lb 76.2 / 80.3 kg | 216 / 275 lb 98 / 124.7 kg | 286 / 374 lb 129.7 / 169.6 kg | 364 / 492 lb 165.1 / 223.2 kg |
| 210 lb 95.3 kg | 173 / 183 lb 78.5 / 83 kg | 223 / 284 lb 101.2 / 128.8 kg | 295 / 386 lb 133.8 / 175.1 kg | 376 / 508 lb 170.6 / 230.4 kg |
| 220 lb 99.8 kg | 179 / 189 lb 81.2 / 85.7 kg | 230 / 293 lb 104.3 / 132.9 kg | 304 / 398 lb 137.9 / 180.5 kg | 388 / 524 lb 176 / 237.7 kg |
| 230 lb 104.3 kg | 184 / 194 lb 83.5 / 88 kg | 237 / 302 lb 107.5 / 137 kg | 313 / 410 lb 142 / 186 kg | 400 / 540 lb 181.4 / 244.9 kg |
| 240 lb 108.9 kg | 189 / 200 lb 85.7 / 90.7 kg | 244 / 311 lb 110.7 / 141.1 kg | 323 / 422 lb 146.5 / 191.4 kg | 411 / 555 lb 186.4 / 251.7 kg |
| 250 lb 113.4 kg | 195 / 205 lb 88.5 / 93 kg | 251 / 319 lb 113.9 / 144.7 kg | 331 / 433 lb 150.1 / 196.4 kg | 423 / 570 lb 191.9 / 258.5 kg |
| 260 lb 117.9 kg | 200 / 211 lb 90.7 / 95.7 kg | 258 / 328 lb 117 / 148.8 kg | 340 / 445 lb 154.2 / 201.8 kg | 434 / 585 lb 196.9 / 265.4 kg |
| 270 lb 122.5 kg | 205 / 216 lb 93 / 98 kg | 264 / 336 lb 119.7 / 152.4 kg | 349 / 456 lb 158.3 / 206.8 kg | 445 / 600 lb 201.8 / 272.2 kg |
| 280 lb 127 kg | 210 / 221 lb 95.3 / 100.2 kg | 271 / 344 lb 122.9 / 156 kg | 357 / 467 lb 161.9 / 211.8 kg | 456 / 615 lb 206.8 / 279 kg |
| 290 lb 131.5 kg | 215 / 227 lb 97.5 / 103 kg | 277 / 353 lb 125.6 / 160.1 kg | 366 / 479 lb 166 / 217.3 kg | 467 / 630 lb 211.8 / 285.8 kg |
| 300 lb 136.1 kg | 220 / 232 lb 99.8 / 105.2 kg | 283 / 361 lb 128.4 / 163.7 kg | 374 / 489 lb 169.6 / 221.8 kg | 477 / 644 lb 216.4 / 292.1 kg |
Women’s Barbell Front Squat vs Machine Hack Squat Standards
How to read the table: The first number is Barbell Front Squat; the second is Machine 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 | 86 / 80 lb 39 / 36.3 kg | 114 / 126 lb 51.7 / 57.2 kg | 149 / 183 lb 67.6 / 83 kg | 189 / 240 lb 85.7 / 108.9 kg |
| 110 lb 49.9 kg | 92 / 85 lb 41.7 / 38.6 kg | 122 / 134 lb 55.3 / 60.8 kg | 159 / 195 lb 72.1 / 88.5 kg | 202 / 256 lb 91.6 / 116.1 kg |
| 120 lb 54.4 kg | 97 / 90 lb 44 / 40.8 kg | 129 / 142 lb 58.5 / 64.4 kg | 168 / 207 lb 76.2 / 93.9 kg | 214 / 271 lb 97.1 / 122.9 kg |
| 130 lb 59 kg | 103 / 95 lb 46.7 / 43.1 kg | 136 / 150 lb 61.7 / 68 kg | 177 / 218 lb 80.3 / 98.9 kg | 225 / 286 lb 102.1 / 129.7 kg |
| 140 lb 63.5 kg | 108 / 100 lb 49 / 45.4 kg | 143 / 158 lb 64.9 / 71.7 kg | 186 / 229 lb 84.4 / 103.9 kg | 237 / 301 lb 107.5 / 136.5 kg |
| 150 lb 68 kg | 113 / 105 lb 51.3 / 47.6 kg | 150 / 165 lb 68 / 74.8 kg | 195 / 240 lb 88.5 / 108.9 kg | 248 / 315 lb 112.5 / 142.9 kg |
| 160 lb 72.6 kg | 118 / 110 lb 53.5 / 49.9 kg | 157 / 172 lb 71.2 / 78 kg | 204 / 251 lb 92.5 / 113.9 kg | 259 / 329 lb 117.5 / 149.2 kg |
| 170 lb 77.1 kg | 123 / 114 lb 55.8 / 51.7 kg | 163 / 179 lb 73.9 / 81.2 kg | 212 / 261 lb 96.2 / 118.4 kg | 270 / 342 lb 122.5 / 155.1 kg |
| 180 lb 81.6 kg | 128 / 119 lb 58.1 / 54 kg | 169 / 186 lb 76.7 / 84.4 kg | 220 / 271 lb 99.8 / 122.9 kg | 280 / 356 lb 127 / 161.5 kg |
| 190 lb 86.2 kg | 132 / 123 lb 59.9 / 55.8 kg | 176 / 193 lb 79.8 / 87.5 kg | 228 / 281 lb 103.4 / 127.5 kg | 290 / 369 lb 131.5 / 167.4 kg |
| 200 lb 90.7 kg | 137 / 127 lb 62.1 / 57.6 kg | 182 / 200 lb 82.6 / 90.7 kg | 236 / 291 lb 107 / 132 kg | 300 / 382 lb 136.1 / 173.3 kg |
| 210 lb 95.3 kg | 141 / 131 lb 64 / 59.4 kg | 188 / 206 lb 85.3 / 93.4 kg | 244 / 300 lb 110.7 / 136.1 kg | 310 / 394 lb 140.6 / 178.7 kg |
| 220 lb 99.8 kg | 146 / 136 lb 66.2 / 61.7 kg | 194 / 213 lb 88 / 96.6 kg | 252 / 310 lb 114.3 / 140.6 kg | 320 / 407 lb 145.1 / 184.6 kg |
| 230 lb 104.3 kg | 150 / 140 lb 68 / 63.5 kg | 199 / 219 lb 90.3 / 99.3 kg | 259 / 319 lb 117.5 / 144.7 kg | 330 / 419 lb 149.7 / 190.1 kg |
| 240 lb 108.9 kg | 155 / 144 lb 70.3 / 65.3 kg | 205 / 226 lb 93 / 102.5 kg | 267 / 328 lb 121.1 / 148.8 kg | 339 / 431 lb 153.8 / 195.5 kg |
How Your Barbell Front 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 Front 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 front squat strength level
The standards use the sex-specific front squat thresholds from the individual 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the machine hack squat strength level
For machine hack 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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 front squat | Use total-barbell estimated max and adjust 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 Front Squat and Machine 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 machine hack squat standard is higher; below zero means the barbell front 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 41.3 to 75.7 kg.
How to read the table: Every number is the machine hack squat standard minus the barbell front squat standard. A plus sign means the machine hack squat standard is higher. A minus sign means the barbell front squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +42 lb +19 kg | +63 lb +28.6 kg | +91 lb +41.3 kg |
| 130 lb 59 kg | +7 lb +3.1 kg | +45 lb +20.4 kg | +66 lb +29.9 kg | +96 lb +43.6 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +46 lb +20.8 kg | +70 lb +31.7 kg | +101 lb +45.8 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +48 lb +21.8 kg | +72 lb +32.7 kg | +105 lb +47.7 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | +51 lb +23.1 kg | +76 lb +34.5 kg | +110 lb +49.9 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +53 lb +24 kg | +79 lb +35.9 kg | +114 lb +51.7 kg |
| 180 lb 81.6 kg | +9 lb +4 kg | +55 lb +25 kg | +82 lb +37.2 kg | +118 lb +53.5 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +57 lb +25.9 kg | +85 lb +38.5 kg | +123 lb +55.8 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +59 lb +26.7 kg | +88 lb +39.9 kg | +128 lb +58.1 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +61 lb +27.6 kg | +91 lb +41.3 kg | +132 lb +59.8 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | +63 lb +28.6 kg | +94 lb +42.6 kg | +136 lb +61.7 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +65 lb +29.5 kg | +97 lb +44 kg | +140 lb +63.5 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +67 lb +30.4 kg | +99 lb +44.9 kg | +144 lb +65.3 kg |
| 250 lb 113.4 kg | +10 lb +4.5 kg | +68 lb +30.8 kg | +102 lb +46.3 kg | +147 lb +66.6 kg |
| 260 lb 117.9 kg | +11 lb +5 kg | +70 lb +31.8 kg | +105 lb +47.6 kg | +151 lb +68.5 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +72 lb +32.7 kg | +107 lb +48.5 kg | +155 lb +70.4 kg |
| 280 lb 127 kg | +11 lb +4.9 kg | +73 lb +33.1 kg | +110 lb +49.9 kg | +159 lb +72.2 kg |
| 290 lb 131.5 kg | +12 lb +5.5 kg | +76 lb +34.5 kg | +113 lb +51.3 kg | +163 lb +74 kg |
| 300 lb 136.1 kg | +12 lb +5.4 kg | +78 lb +35.3 kg | +115 lb +52.2 kg | +167 lb +75.7 kg |
How Women’s Barbell Front Squat and Machine Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Machine Hack Squat for Intermediate, Advanced, and Elite throughout the table.
23.2 → 41.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine hack squat standard minus the barbell front squat standard. A plus sign means the machine hack squat standard is higher. A minus sign means the barbell front squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −6 lb −2.7 kg | +12 lb +5.5 kg | +34 lb +15.4 kg | +51 lb +23.2 kg |
| 110 lb 49.9 kg | −7 lb −3.1 kg | +12 lb +5.5 kg | +36 lb +16.4 kg | +54 lb +24.5 kg |
| 120 lb 54.4 kg | −7 lb −3.2 kg | +13 lb +5.9 kg | +39 lb +17.7 kg | +57 lb +25.8 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | +14 lb +6.3 kg | +41 lb +18.6 kg | +61 lb +27.6 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | +15 lb +6.8 kg | +43 lb +19.5 kg | +64 lb +29 kg |
| 150 lb 68 kg | −8 lb −3.7 kg | +15 lb +6.8 kg | +45 lb +20.4 kg | +67 lb +30.4 kg |
| 160 lb 72.6 kg | −8 lb −3.6 kg | +15 lb +6.8 kg | +47 lb +21.4 kg | +70 lb +31.7 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | +16 lb +7.3 kg | +49 lb +22.2 kg | +72 lb +32.6 kg |
| 180 lb 81.6 kg | −9 lb −4.1 kg | +17 lb +7.7 kg | +51 lb +23.1 kg | +76 lb +34.5 kg |
| 190 lb 86.2 kg | −9 lb −4.1 kg | +17 lb +7.7 kg | +53 lb +24.1 kg | +79 lb +35.9 kg |
| 200 lb 90.7 kg | −10 lb −4.5 kg | +18 lb +8.1 kg | +55 lb +25 kg | +82 lb +37.2 kg |
| 210 lb 95.3 kg | −10 lb −4.6 kg | +18 lb +8.1 kg | +56 lb +25.4 kg | +84 lb +38.1 kg |
| 220 lb 99.8 kg | −10 lb −4.5 kg | +19 lb +8.6 kg | +58 lb +26.3 kg | +87 lb +39.5 kg |
| 230 lb 104.3 kg | −10 lb −4.5 kg | +20 lb +9 kg | +60 lb +27.2 kg | +89 lb +40.4 kg |
| 240 lb 108.9 kg | −11 lb −5 kg | +21 lb +9.5 kg | +61 lb +27.7 kg | +92 lb +41.7 kg |
Barbell Front Squat and Machine Hack Squat Exercises Used by This Calculator
For a useful comparison, perform a strict barbell front squat and a strict machine hack squat using the setup and load rules below. Use strict, repeatable Barbell Front Squat and Machine Hack 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 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 Front Squat result and one recent Machine Hack Squat result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- Machine Hack Squat — View the individual Machine Hack Squat standards and next strength-level target.
- Axle Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Back Squat with Bands — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Back Squat with Chains — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Box Squats — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.