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)
Apply age bonus:

Male Hip Thrust Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 29 x0.24 80 x0.66 159 x1.33 266 x2.22 394 x3.28
130 41 x0.31 98 x0.75 185 x1.42 299 x2.3 434 x3.34
140 53 x0.38 117 x0.84 211 x1.51 332 x2.37 473 x3.38
150 66 x0.44 136 x0.91 236 x1.58 364 x2.42 511 x3.4
160 80 x0.5 156 x0.97 261 x1.63 395 x2.47 547 x3.42
170 94 x0.55 175 x1.03 286 x1.68 425 x2.5 583 x3.43
180 108 x0.6 194 x1.08 311 x1.73 455 x2.53 617 x3.43
190 122 x0.64 213 x1.12 335 x1.76 483 x2.54 651 x3.43
200 137 x0.68 232 x1.16 358 x1.79 512 x2.56 684 x3.42
210 151 x0.72 251 x1.19 381 x1.82 539 x2.57 716 x3.41
220 166 x0.75 269 x1.22 404 x1.84 566 x2.57 747 x3.39
230 180 x0.78 287 x1.25 426 x1.85 593 x2.58 777 x3.38
240 195 x0.81 305 x1.27 448 x1.87 619 x2.58 807 x3.36
250 209 x0.84 323 x1.29 470 x1.88 644 x2.58 835 x3.34
260 223 x0.86 341 x1.31 491 x1.89 669 x2.57 864 x3.32
270 237 x0.88 358 x1.33 512 x1.9 693 x2.57 891 x3.3
280 251 x0.9 376 x1.34 533 x1.9 717 x2.56 918 x3.28
290 265 x0.91 393 x1.35 553 x1.91 740 x2.55 945 x3.26
300 279 x0.93 409 x1.36 573 x1.91 763 x2.54 971 x3.24
310 293 x0.94 426 x1.37 592 x1.91 786 x2.53 996 x3.21

These male standards are based on 736 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 x0.9 152 x1.52 230 x2.3 319 x3.19
110 48 x0.44 93 x0.85 156 x1.41 234 x2.13 324 x2.95
120 50 x0.42 96 x0.8 159 x1.33 238 x1.99 329 x2.74
130 52 x0.4 98 x0.76 162 x1.25 242 x1.86 333 x2.57
140 54 x0.38 100 x0.72 165 x1.18 246 x1.76 338 x2.41
150 55 x0.37 103 x0.68 168 x1.12 249 x1.66 342 x2.28
160 57 x0.35 105 x0.65 170 x1.07 252 x1.58 345 x2.16
170 58 x0.34 107 x0.63 173 x1.02 255 x1.5 349 x2.05
180 59 x0.33 108 x0.6 175 x0.97 258 x1.43 352 x1.96
190 61 x0.32 110 x0.58 178 x0.93 261 x1.37 355 x1.87
200 62 x0.31 112 x0.56 180 x0.9 263 x1.32 358 x1.79
210 63 x0.3 113 x0.54 182 x0.87 266 x1.27 361 x1.72
220 64 x0.29 115 x0.52 184 x0.83 268 x1.22 364 x1.65
230 66 x0.28 116 x0.51 186 x0.81 271 x1.18 367 x1.59
240 67 x0.28 118 x0.49 187 x0.78 273 x1.14 369 x1.54
250 68 x0.27 119 x0.48 189 x0.76 275 x1.1 372 x1.49
260 69 x0.26 121 x0.46 191 x0.73 277 x1.06 374 x1.44

These female standards are based on 781 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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises