Hip Thrust Standards (kg)

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.

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Male Hip Thrust Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 24 x0.41 53 x0.88 94 x1.56 147 x2.44 208 x3.47
65 30 x0.47 61 x0.94 105 x1.62 161 x2.48 225 x3.46
70 37 x0.52 70 x1 117 x1.67 175 x2.5 242 x3.45
75 43 x0.57 79 x1.05 128 x1.7 189 x2.51 257 x3.43
80 49 x0.62 87 x1.09 139 x1.73 202 x2.52 273 x3.41
85 56 x0.66 96 x1.13 149 x1.75 214 x2.52 288 x3.38
90 62 x0.69 104 x1.16 159 x1.77 227 x2.52 302 x3.35
95 69 x0.72 112 x1.18 170 x1.79 239 x2.51 316 x3.32
100 75 x0.75 120 x1.2 179 x1.79 250 x2.5 329 x3.29
105 81 x0.77 128 x1.22 189 x1.8 262 x2.49 342 x3.26
110 87 x0.79 136 x1.24 199 x1.8 273 x2.48 355 x3.22
115 93 x0.81 144 x1.25 208 x1.81 284 x2.47 367 x3.19
120 100 x0.83 151 x1.26 217 x1.81 294 x2.45 379 x3.16
125 106 x0.84 159 x1.27 226 x1.8 304 x2.44 391 x3.12
130 112 x0.86 166 x1.28 234 x1.8 314 x2.42 402 x3.09
135 117 x0.87 173 x1.28 243 x1.8 324 x2.4 413 x3.06
140 123 x0.88 180 x1.29 251 x1.79 334 x2.38 424 x3.03

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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 19 x0.48 39 x0.97 67 x1.67 102 x2.55 142 x3.56
45 21 x0.46 41 x0.91 69 x1.54 105 x2.33 146 x3.24
50 22 x0.44 43 x0.85 71 x1.43 108 x2.15 149 x2.98
55 23 x0.42 44 x0.8 73 x1.34 110 x2 152 x2.77
60 24 x0.4 46 x0.76 75 x1.26 112 x1.87 155 x2.58
65 25 x0.39 47 x0.72 77 x1.19 115 x1.76 157 x2.42
70 26 x0.37 48 x0.69 79 x1.12 117 x1.67 160 x2.28
75 27 x0.36 49 x0.66 80 x1.07 119 x1.58 162 x2.16
80 28 x0.35 51 x0.63 82 x1.02 120 x1.5 164 x2.05
85 29 x0.34 52 x0.61 83 x0.98 122 x1.44 166 x1.95
90 29 x0.33 53 x0.59 84 x0.94 124 x1.37 168 x1.86
95 30 x0.32 54 x0.57 86 x0.9 125 x1.32 170 x1.79
100 31 x0.31 55 x0.55 87 x0.87 127 x1.27 171 x1.71
105 32 x0.3 56 x0.53 88 x0.84 128 x1.22 173 x1.65
110 32 x0.29 56 x0.51 89 x0.81 129 x1.18 174 x1.59
115 33 x0.29 57 x0.5 90 x0.78 131 x1.14 176 x1.53
120 33 x0.28 58 x0.48 91 x0.76 132 x1.1 177 x1.48

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