Hip Extension Standards

Measured in kg

Hip Extension strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Hip Extension standards are based on 1,424 lifts by Strength Level users

Male
Female

Male

Male Hip Extension Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	13
Intermediate	35
Advanced	62
Elite	92

How many reps of Hip Extension should I be able to do?

How many reps of Hip Extension can the average lifter do? The average male lifter can do 35 reps of Hip Extension. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	10	33	63	97
55	< 1	11	34	63	95
60	< 1	12	35	62	93
65	< 1	13	35	61	91
70	< 1	14	35	60	88
75	< 1	15	35	59	86
80	< 1	15	35	58	84
85	1	15	34	57	82
90	2	15	34	56	80
95	2	15	34	55	78
100	3	16	33	54	76
105	3	15	33	53	74
110	3	15	32	52	72
115	3	15	32	50	71
120	3	15	31	49	69
125	3	15	30	48	68
130	4	15	30	47	66
135	4	15	29	46	65
140	4	14	29	45	63

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	25	48	74
20	< 1	12	33	60	89
25	< 1	13	35	62	92
30	< 1	13	35	62	92
35	< 1	13	35	62	92
40	< 1	13	35	62	92
45	< 1	11	32	57	86
50	< 1	9	28	52	79
55	< 1	6	24	46	71
60	< 1	4	19	39	62
65	< 1	< 1	14	33	53
70	< 1	< 1	10	26	45
75	< 1	< 1	7	20	37
80	< 1	< 1	3	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	8	18

How many sets and reps of Hip Extension should I do?

These are the most popular Hip Extension workouts done by male lifters:

3x10 25%

3x15 12%

4x8 10%

4x5 7%

3x12 5%

3x25 5%

4x12 5%

5x5 5%

4x10 3%

2x10 2%

2x30 2%

5x20 2%

6x10 2%

6x5 2%

4x20 2%

6x12 2%

2x100 2%

8x8 2%

3x20 2%

2x15 2%

3x13 2%

10x35 2%

3x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	15
2	3	15	12%	7
3	4	8	10%	6
4	4	5	7%	4
5	3	12	5%	3
5	3	25	5%	3
5	4	12	5%	3
5	5	5	5%	3
9	4	10	3%	2
10	2	10	2%	1
10	2	30	2%	1
10	5	20	2%	1
10	6	10	2%	1
10	6	5	2%	1
10	4	20	2%	1
10	6	12	2%	1
10	2	100	2%	1
10	8	8	2%	1
10	3	20	2%	1
10	2	15	2%	1
10	3	13	2%	1
10	10	35	2%	1
10	3	8	2%	1

Calculate Your Strength Level

Female

Female Hip Extension Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	9
Intermediate	28
Advanced	52
Elite	78

How many reps of Hip Extension should I be able to do?

How many reps of Hip Extension can the average lifter do? The average female lifter can do 28 reps of Hip Extension. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	6	25	51	81
45	< 1	8	27	51	79
50	< 1	9	28	51	77
55	< 1	10	28	50	75
60	< 1	10	28	49	73
65	< 1	11	28	48	71
70	< 1	11	28	47	69
75	< 1	11	27	46	67
80	< 1	11	27	45	65
85	< 1	11	27	44	63
90	< 1	11	26	43	61
95	1	11	25	42	59
100	1	11	25	41	58
105	1	11	24	40	56
110	1	11	24	39	54
115	1	11	23	38	53
120	1	10	23	37	52

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	20	40	62
20	< 1	8	27	49	75
25	< 1	9	28	52	78
30	< 1	9	28	52	78
35	< 1	9	28	52	78
40	< 1	9	28	52	78
45	< 1	8	25	47	72
50	< 1	6	22	43	66
55	< 1	3	18	37	59
60	< 1	< 1	14	31	51
65	< 1	< 1	10	26	43
70	< 1	< 1	7	20	36
75	< 1	< 1	3	15	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	4	13

How many sets and reps of Hip Extension should I do?

These are the most popular Hip Extension workouts done by female lifters:

3x15 21%

3x12 10%

3x10 9%

3x20 7%

2x15 6%

2x25 6%

2x100 4%

4x10 4%

6x10 4%

2x30 4%

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	19
2	3	12	10%	9
3	3	10	9%	8
4	3	20	7%	6
5	2	15	6%	5
5	2	25	6%	5
7	2	100	4%	4
7	4	10	4%	4
7	6	10	4%	4
7	2	30	4%	4

Calculate Your Strength Level

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	10	33	63	97
55	< 1	11	34	63	95
60	< 1	12	35	62	93
65	< 1	13	35	61	91
70	< 1	14	35	60	88
75	< 1	15	35	59	86
80	< 1	15	35	58	84
85	1	15	34	57	82
90	2	15	34	56	80
95	2	15	34	55	78
100	3	16	33	54	76
105	3	15	33	53	74
110	3	15	32	52	72
115	3	15	32	50	71
120	3	15	31	49	69
125	3	15	30	48	68
130	4	15	30	47	66
135	4	15	29	46	65
140	4	14	29	45	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	25	48	74
20	< 1	12	33	60	89
25	< 1	13	35	62	92
30	< 1	13	35	62	92
35	< 1	13	35	62	92
40	< 1	13	35	62	92
45	< 1	11	32	57	86
50	< 1	9	28	52	79
55	< 1	6	24	46	71
60	< 1	4	19	39	62
65	< 1	< 1	14	33	53
70	< 1	< 1	10	26	45
75	< 1	< 1	7	20	37
80	< 1	< 1	3	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	8	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	15
2	3	15	12%	7
3	4	8	10%	6
4	4	5	7%	4
5	3	12	5%	3
5	3	25	5%	3
5	4	12	5%	3
5	5	5	5%	3
9	4	10	3%	2
10	2	10	2%	1
10	2	30	2%	1
10	5	20	2%	1
10	6	10	2%	1
10	6	5	2%	1
10	4	20	2%	1
10	6	12	2%	1
10	2	100	2%	1
10	8	8	2%	1
10	3	20	2%	1
10	2	15	2%	1
10	3	13	2%	1
10	10	35	2%	1
10	3	8	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	6	25	51	81
45	< 1	8	27	51	79
50	< 1	9	28	51	77
55	< 1	10	28	50	75
60	< 1	10	28	49	73
65	< 1	11	28	48	71
70	< 1	11	28	47	69
75	< 1	11	27	46	67
80	< 1	11	27	45	65
85	< 1	11	27	44	63
90	< 1	11	26	43	61
95	1	11	25	42	59
100	1	11	25	41	58
105	1	11	24	40	56
110	1	11	24	39	54
115	1	11	23	38	53
120	1	10	23	37	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	20	40	62
20	< 1	8	27	49	75
25	< 1	9	28	52	78
30	< 1	9	28	52	78
35	< 1	9	28	52	78
40	< 1	9	28	52	78
45	< 1	8	25	47	72
50	< 1	6	22	43	66
55	< 1	3	18	37	59
60	< 1	< 1	14	31	51
65	< 1	< 1	10	26	43
70	< 1	< 1	7	20	36
75	< 1	< 1	3	15	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	4	13

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	19
2	3	12	10%	9
3	3	10	9%	8
4	3	20	7%	6
5	2	15	6%	5
5	2	25	6%	5
7	2	100	4%	4
7	4	10	4%	4
7	6	10	4%	4
7	2	30	4%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	10	33	63	97
55	< 1	11	34	63	95
60	< 1	12	35	62	93
65	< 1	13	35	61	91
70	< 1	14	35	60	88
75	< 1	15	35	59	86
80	< 1	15	35	58	84
85	1	15	34	57	82
90	2	15	34	56	80
95	2	15	34	55	78
100	3	16	33	54	76
105	3	15	33	53	74
110	3	15	32	52	72
115	3	15	32	50	71
120	3	15	31	49	69
125	3	15	30	48	68
130	4	15	30	47	66
135	4	15	29	46	65
140	4	14	29	45	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	25	48	74
20	< 1	12	33	60	89
25	< 1	13	35	62	92
30	< 1	13	35	62	92
35	< 1	13	35	62	92
40	< 1	13	35	62	92
45	< 1	11	32	57	86
50	< 1	9	28	52	79
55	< 1	6	24	46	71
60	< 1	4	19	39	62
65	< 1	< 1	14	33	53
70	< 1	< 1	10	26	45
75	< 1	< 1	7	20	37
80	< 1	< 1	3	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	8	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	15
2	3	15	12%	7
3	4	8	10%	6
4	4	5	7%	4
5	3	12	5%	3
5	3	25	5%	3
5	4	12	5%	3
5	5	5	5%	3
9	4	10	3%	2
10	2	10	2%	1
10	2	30	2%	1
10	5	20	2%	1
10	6	10	2%	1
10	6	5	2%	1
10	4	20	2%	1
10	6	12	2%	1
10	2	100	2%	1
10	8	8	2%	1
10	3	20	2%	1
10	2	15	2%	1
10	3	13	2%	1
10	10	35	2%	1
10	3	8	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	6	25	51	81
45	< 1	8	27	51	79
50	< 1	9	28	51	77
55	< 1	10	28	50	75
60	< 1	10	28	49	73
65	< 1	11	28	48	71
70	< 1	11	28	47	69
75	< 1	11	27	46	67
80	< 1	11	27	45	65
85	< 1	11	27	44	63
90	< 1	11	26	43	61
95	1	11	25	42	59
100	1	11	25	41	58
105	1	11	24	40	56
110	1	11	24	39	54
115	1	11	23	38	53
120	1	10	23	37	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	20	40	62
20	< 1	8	27	49	75
25	< 1	9	28	52	78
30	< 1	9	28	52	78
35	< 1	9	28	52	78
40	< 1	9	28	52	78
45	< 1	8	25	47	72
50	< 1	6	22	43	66
55	< 1	3	18	37	59
60	< 1	< 1	14	31	51
65	< 1	< 1	10	26	43
70	< 1	< 1	7	20	36
75	< 1	< 1	3	15	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	4	13

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	19
2	3	12	10%	9
3	3	10	9%	8
4	3	20	7%	6
5	2	15	6%	5
5	2	25	6%	5
7	2	100	4%	4
7	4	10	4%	4
7	6	10	4%	4
7	2	30	4%	4

Hip Extension Standards

Measured in kg

Hip Extension strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Hip Extension Standards

Entire Community

Reps

How many reps of Hip Extension should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hip Extension should I do?

Calculate Your Strength Level

Female

Female Hip Extension Standards

Entire Community

Reps

How many reps of Hip Extension should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hip Extension should I do?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	10	33	63	97
55	< 1	11	34	63	95
60	< 1	12	35	62	93
65	< 1	13	35	61	91
70	< 1	14	35	60	88
75	< 1	15	35	59	86
80	< 1	15	35	58	84
85	1	15	34	57	82
90	2	15	34	56	80
95	2	15	34	55	78
100	3	16	33	54	76
105	3	15	33	53	74
110	3	15	32	52	72
115	3	15	32	50	71
120	3	15	31	49	69
125	3	15	30	48	68
130	4	15	30	47	66
135	4	15	29	46	65
140	4	14	29	45	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	25	48	74
20	< 1	12	33	60	89
25	< 1	13	35	62	92
30	< 1	13	35	62	92
35	< 1	13	35	62	92
40	< 1	13	35	62	92
45	< 1	11	32	57	86
50	< 1	9	28	52	79
55	< 1	6	24	46	71
60	< 1	4	19	39	62
65	< 1	< 1	14	33	53
70	< 1	< 1	10	26	45
75	< 1	< 1	7	20	37
80	< 1	< 1	3	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	8	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	15
2	3	15	12%	7
3	4	8	10%	6
4	4	5	7%	4
5	3	12	5%	3
5	3	25	5%	3
5	4	12	5%	3
5	5	5	5%	3
9	4	10	3%	2
10	2	10	2%	1
10	2	30	2%	1
10	5	20	2%	1
10	6	10	2%	1
10	6	5	2%	1
10	4	20	2%	1
10	6	12	2%	1
10	2	100	2%	1
10	8	8	2%	1
10	3	20	2%	1
10	2	15	2%	1
10	3	13	2%	1
10	10	35	2%	1
10	3	8	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	6	25	51	81
45	< 1	8	27	51	79
50	< 1	9	28	51	77
55	< 1	10	28	50	75
60	< 1	10	28	49	73
65	< 1	11	28	48	71
70	< 1	11	28	47	69
75	< 1	11	27	46	67
80	< 1	11	27	45	65
85	< 1	11	27	44	63
90	< 1	11	26	43	61
95	1	11	25	42	59
100	1	11	25	41	58
105	1	11	24	40	56
110	1	11	24	39	54
115	1	11	23	38	53
120	1	10	23	37	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	20	40	62
20	< 1	8	27	49	75
25	< 1	9	28	52	78
30	< 1	9	28	52	78
35	< 1	9	28	52	78
40	< 1	9	28	52	78
45	< 1	8	25	47	72
50	< 1	6	22	43	66
55	< 1	3	18	37	59
60	< 1	< 1	14	31	51
65	< 1	< 1	10	26	43
70	< 1	< 1	7	20	36
75	< 1	< 1	3	15	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	4	13

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	19
2	3	12	10%	9
3	3	10	9%	8
4	3	20	7%	6
5	2	15	6%	5
5	2	25	6%	5
7	2	100	4%	4
7	4	10	4%	4
7	6	10	4%	4
7	2	30	4%	4