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 new and we will be refining them over the next six months as we collect more data from lifters using 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 42 x0.35 89 x0.74 157 x1.31 245 x2.04 347 x2.89
130 54 x0.42 107 x0.82 181 x1.4 275 x2.12 383 x2.94
140 68 x0.48 126 x0.9 205 x1.47 304 x2.17 417 x2.98
150 82 x0.54 144 x0.96 229 x1.52 333 x2.22 450 x3
160 96 x0.6 163 x1.02 252 x1.57 361 x2.25 482 x3.01
170 110 x0.65 181 x1.07 275 x1.62 388 x2.28 514 x3.02
180 124 x0.69 199 x1.11 297 x1.65 414 x2.3 544 x3.02
190 139 x0.73 217 x1.14 319 x1.68 440 x2.32 574 x3.02
200 153 x0.76 235 x1.18 341 x1.7 465 x2.33 602 x3.01
210 167 x0.8 253 x1.2 362 x1.72 490 x2.33 630 x3
220 181 x0.82 270 x1.23 382 x1.74 514 x2.34 658 x2.99
230 195 x0.85 287 x1.25 403 x1.75 538 x2.34 684 x2.98
240 210 x0.87 304 x1.27 423 x1.76 561 x2.34 710 x2.96
250 223 x0.89 321 x1.28 443 x1.77 583 x2.33 736 x2.94
260 237 x0.91 338 x1.3 462 x1.78 605 x2.33 761 x2.93
270 251 x0.93 354 x1.31 481 x1.78 627 x2.32 785 x2.91
280 264 x0.94 370 x1.32 499 x1.78 648 x2.32 809 x2.89
290 278 x0.96 386 x1.33 518 x1.79 669 x2.31 832 x2.87
300 291 x0.97 401 x1.34 536 x1.79 690 x2.3 855 x2.85
310 304 x0.98 417 x1.34 553 x1.79 710 x2.29 877 x2.83

These male standards are based on 208 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 66 x0.66 112 x1.12 172 x1.72 246 x2.46 329 x3.29
110 65 x0.59 111 x1.01 171 x1.56 245 x2.22 327 x2.97
120 64 x0.54 110 x0.91 170 x1.41 243 x2.02 325 x2.71
130 64 x0.49 109 x0.84 169 x1.3 242 x1.86 323 x2.49
140 63 x0.45 108 x0.77 167 x1.2 240 x1.72 322 x2.3
150 62 x0.42 107 x0.71 166 x1.11 239 x1.59 320 x2.14
160 62 x0.39 106 x0.66 165 x1.03 238 x1.49 319 x1.99
170 61 x0.36 105 x0.62 165 x0.97 237 x1.39 318 x1.87
180 61 x0.34 105 x0.58 164 x0.91 236 x1.31 317 x1.76
190 60 x0.32 104 x0.55 163 x0.86 235 x1.24 316 x1.66
200 60 x0.3 104 x0.52 162 x0.81 234 x1.17 315 x1.57
210 59 x0.28 103 x0.49 161 x0.77 233 x1.11 314 x1.49
220 59 x0.27 102 x0.47 161 x0.73 232 x1.06 313 x1.42
230 59 x0.25 102 x0.44 160 x0.7 231 x1.01 312 x1.36
240 58 x0.24 101 x0.42 160 x0.66 231 x0.96 311 x1.3
250 58 x0.23 101 x0.4 159 x0.64 230 x0.92 310 x1.24
260 58 x0.22 101 x0.39 158 x0.61 229 x0.88 309 x1.19

These female standards are based on 144 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 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises