If I can lift a given weight on Squat, what should I lift on Front Squat?

About 80.5 kg for a 100 kg Squat, for a typical 80 kg lifter. Use the calculator above for your own weight.

Is Squat vs Front Squat a 1:1 conversion?

Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Front Squat can be higher or lower than your Squat depending on the lifts.

Which lifts can I compare?

You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.

Is the equivalent weight a training recommendation?

No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.

Exercise Comparison

Squat vs Front Squat: Equivalent Weight

Based on Lyfta's strength standards for a 30-year-old, 80 kg lifter, a 100 kg Squat matches about a 80.5 kg Front Squat.

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Squat to Front Squat conversion chart

Equivalent weights for Squat and Front Squat
Squat	Equivalent Front Squat
40 kg · 88 lb	34 kg · 75 lb
60 kg · 132 lb	49.5 kg · 109 lb
80 kg · 176 lb	65 kg · 143 lb
100 kg · 220 lb	80.5 kg · 177 lb
120 kg · 265 lb	96 kg · 212 lb
140 kg · 309 lb	112 kg · 247 lb
160 kg · 353 lb	127.5 kg · 281 lb
180 kg · 397 lb	143 kg · 315 lb

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Compare with another lift

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Bench Press

Triceps Pushdown

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Barbell Curl

Lever Seated Leg Curl

Cable Standing Fly

Lever Lying Leg Curl

Frequently asked questions

If I can lift a given weight on Squat, what should I lift on Front Squat?: About 80.5 kg for a 100 kg Squat, for a typical 80 kg lifter. Use the calculator above for your own weight.
Is Squat vs Front Squat a 1:1 conversion?: Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Front Squat can be higher or lower than your Squat depending on the lifts.
Which lifts can I compare?: You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.
Is the equivalent weight a training recommendation?: No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.