Machine Hack Squat vs Pendulum Squat Strength Standards

Machine Hack Squat vs Pendulum Squat Strength Standards

These bodyweight tables place the machine hack squat and pendulum squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Machine Hack Squat / Pendulum Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Machine Hack Squat vs Pendulum 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.

Women’s Machine Hack Squat vs Pendulum 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.

How Your Machine Hack Squat vs Pendulum Squat Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Set quality matters for this Machine Hack Squat vs Pendulum 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 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.

3. Find the pendulum squat strength level

The standards use the sex-specific entered-machine-weight 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.

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.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Machine Hack Squat and Pendulum Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pendulum Squat standard minus the Machine Hack Squat standard: zero means equal, above zero means the Pendulum Squat standard is higher, and below zero means the Machine Hack Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Machine Hack Squat and Pendulum Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pendulum Squat standard minus the Machine Hack Squat standard: zero means equal, above zero means the Pendulum Squat standard is higher, and below zero means the Machine Hack Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Machine Hack Squat and Pendulum Squat Exercises Used by This Calculator

Valid results depend on using the specified machine hack squat and pendulum squat technique and load convention. Use strict, repeatable Machine Hack Squat and Pendulum 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 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.

Use one pendulum machine and consistent setup

Enter the tested machine weight, keep foot position and support setup consistent, reach the defined depth, and return to controlled full supported extension. Do not enter barbell, hack, V-squat, Smith, belt-squat, partial, bounced, stance-changed, or assisted reps.

Enter one recent Machine Hack Squat result and one recent Pendulum Squat result

Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.

Related Tools

• Machine Hack Squat — View the individual Machine Hack Squat standards and next strength-level target.
• Pendulum Squat — View the individual Pendulum Squat standards and next strength-level target.
• V Squat Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Leverage 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.
• Smith Machine Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.