Hip Thrust Standards (lb)

These hip thrust strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our hip thrust standards are based on 8,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Hip Thrust Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 39 x0.33 94 x0.79 177 x1.48 286 x2.39 415 x3.46
130 51 x0.39 112 x0.86 201 x1.55 316 x2.43 451 x3.47
140 63 x0.45 130 x0.93 225 x1.6 346 x2.47 485 x3.47
150 75 x0.5 147 x0.98 247 x1.65 374 x2.49 519 x3.46
160 88 x0.55 164 x1.03 270 x1.69 401 x2.51 551 x3.44
170 101 x0.59 182 x1.07 292 x1.72 428 x2.52 582 x3.42
180 114 x0.63 199 x1.1 313 x1.74 454 x2.52 612 x3.4
190 126 x0.66 215 x1.13 334 x1.76 479 x2.52 641 x3.38
200 139 x0.7 232 x1.16 355 x1.77 504 x2.52 670 x3.35
210 152 x0.72 248 x1.18 375 x1.79 528 x2.51 697 x3.32
220 164 x0.75 265 x1.2 395 x1.79 551 x2.5 724 x3.29
230 177 x0.77 280 x1.22 414 x1.8 574 x2.49 750 x3.26
240 189 x0.79 296 x1.23 433 x1.8 596 x2.48 776 x3.23
250 202 x0.81 311 x1.25 451 x1.81 618 x2.47 800 x3.2
260 214 x0.82 326 x1.26 470 x1.81 639 x2.46 825 x3.17
270 226 x0.84 341 x1.26 488 x1.81 660 x2.44 848 x3.14
280 238 x0.85 356 x1.27 505 x1.8 680 x2.43 871 x3.11
290 250 x0.86 370 x1.28 522 x1.8 700 x2.41 894 x3.08
300 262 x0.87 385 x1.28 539 x1.8 719 x2.4 916 x3.05
310 273 x0.88 399 x1.29 556 x1.79 739 x2.38 937 x3.02

These male standards are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Hip Thrust Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 46 x0.46 90 x0.9 153 x1.53 232 x2.32 322 x3.22
110 48 x0.44 94 x0.85 157 x1.43 237 x2.16 329 x2.99
120 51 x0.42 97 x0.81 161 x1.34 242 x2.02 335 x2.79
130 53 x0.41 100 x0.77 165 x1.27 247 x1.9 340 x2.62
140 55 x0.39 103 x0.73 169 x1.21 251 x1.8 345 x2.47
150 57 x0.38 105 x0.7 172 x1.15 255 x1.7 350 x2.33
160 59 x0.37 108 x0.67 175 x1.1 259 x1.62 355 x2.22
170 60 x0.35 110 x0.65 178 x1.05 263 x1.55 359 x2.11
180 62 x0.34 112 x0.62 181 x1.01 266 x1.48 363 x2.02
190 64 x0.33 115 x0.6 184 x0.97 270 x1.42 367 x1.93
200 65 x0.33 117 x0.58 187 x0.93 273 x1.36 371 x1.85
210 67 x0.32 119 x0.56 189 x0.9 276 x1.31 374 x1.78
220 68 x0.31 120 x0.55 191 x0.87 279 x1.27 378 x1.72
230 69 x0.3 122 x0.53 194 x0.84 282 x1.22 381 x1.66
240 71 x0.29 124 x0.52 196 x0.82 284 x1.18 384 x1.6
250 72 x0.29 126 x0.5 198 x0.79 287 x1.15 387 x1.55
260 73 x0.28 127 x0.49 200 x0.77 289 x1.11 390 x1.5

These female standards are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises