Hip Extension Standards (kg)

The average rep count for Hip Extension is 28 reps for men and 26 reps for women. Compare your rep count by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Hip Extension strength standards are based on 82,616 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Hip Extension Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	9
Intermediate	28
Advanced	51
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 male lifter can do 28 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	7	29	59	92
55	< 1	8	29	57	89
60	< 1	8	29	56	86
65	< 1	9	29	54	83
70	< 1	9	29	53	80
75	< 1	9	28	51	77
80	< 1	9	28	50	75
85	< 1	9	27	48	72
90	< 1	9	26	47	70
95	< 1	9	26	46	68
100	< 1	9	25	44	66
105	< 1	9	24	43	64
110	< 1	9	24	42	62
115	< 1	9	23	41	60
120	< 1	8	23	40	59
125	< 1	8	22	39	57
130	< 1	8	21	38	55
135	< 1	8	21	37	54
140	< 1	8	20	36	52

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	19	39	62
20	< 1	8	26	49	75
25	< 1	9	28	51	78
30	< 1	9	28	51	78
35	< 1	9	28	51	78
40	< 1	9	28	51	78
45	< 1	7	25	47	72
50	< 1	5	21	42	66
55	< 1	3	17	36	58
60	< 1	< 1	13	31	51
65	< 1	< 1	9	25	43
70	< 1	< 1	6	19	36
75	< 1	< 1	3	14	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	3	13

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

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

3x1025%

3x1512%

4x810%

4x57%

3x125%

3x255%

4x125%

5x55%

4x103%

2x102%

2x302%

5x202%

6x102%

6x52%

4x202%

6x122%

2x1002%

8x82%

3x202%

2x152%

3x132%

10x352%

3x82%

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

Female

Female Hip Extension Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	10
Intermediate	26
Advanced	46
Elite	68

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 26 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	2	20	44	72
45	< 1	5	23	46	72
50	< 1	7	24	47	72
55	< 1	8	26	47	71
60	< 1	9	26	47	70
65	< 1	10	27	47	68
70	< 1	11	27	46	67
75	< 1	12	27	46	66
80	< 1	12	27	45	64
85	1	12	27	44	63
90	2	12	27	44	61
95	2	13	27	43	60
100	3	13	26	42	59
105	3	13	26	41	57
110	3	13	26	40	56
115	3	13	25	40	55
120	3	12	25	39	54

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	5	18	35	54
20	< 1	9	25	44	65
25	< 1	10	26	46	68
30	< 1	10	26	46	68
35	< 1	10	26	46	68
40	< 1	10	26	46	68
45	< 1	8	23	42	63
50	< 1	6	20	37	57
55	< 1	3	16	32	50
60	< 1	< 1	12	27	43
65	< 1	< 1	9	22	36
70	< 1	< 1	6	16	30
75	< 1	< 1	2	12	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	5	13
90	< 1	< 1	< 1	1	9

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

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

3x1521%

3x1210%

3x109%

3x207%

2x156%

2x256%

2x1004%

4x104%

6x104%

2x304%

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Hip Extension strength standards

Strength Level analysed 667 qualifying results from 82,616 community lifts to produce our Hip Extension strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	82,616
Qualifying results	667
Male results	379
Female results	288
Data start	22 October 2020
Data cutoff	3 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	7	29	59	92
55	< 1	8	29	57	89
60	< 1	8	29	56	86
65	< 1	9	29	54	83
70	< 1	9	29	53	80
75	< 1	9	28	51	77
80	< 1	9	28	50	75
85	< 1	9	27	48	72
90	< 1	9	26	47	70
95	< 1	9	26	46	68
100	< 1	9	25	44	66
105	< 1	9	24	43	64
110	< 1	9	24	42	62
115	< 1	9	23	41	60
120	< 1	8	23	40	59
125	< 1	8	22	39	57
130	< 1	8	21	38	55
135	< 1	8	21	37	54
140	< 1	8	20	36	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	19	39	62
20	< 1	8	26	49	75
25	< 1	9	28	51	78
30	< 1	9	28	51	78
35	< 1	9	28	51	78
40	< 1	9	28	51	78
45	< 1	7	25	47	72
50	< 1	5	21	42	66
55	< 1	3	17	36	58
60	< 1	< 1	13	31	51
65	< 1	< 1	9	25	43
70	< 1	< 1	6	19	36
75	< 1	< 1	3	14	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	3	13

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	2	20	44	72
45	< 1	5	23	46	72
50	< 1	7	24	47	72
55	< 1	8	26	47	71
60	< 1	9	26	47	70
65	< 1	10	27	47	68
70	< 1	11	27	46	67
75	< 1	12	27	46	66
80	< 1	12	27	45	64
85	1	12	27	44	63
90	2	12	27	44	61
95	2	13	27	43	60
100	3	13	26	42	59
105	3	13	26	41	57
110	3	13	26	40	56
115	3	13	25	40	55
120	3	12	25	39	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	5	18	35	54
20	< 1	9	25	44	65
25	< 1	10	26	46	68
30	< 1	10	26	46	68
35	< 1	10	26	46	68
40	< 1	10	26	46	68
45	< 1	8	23	42	63
50	< 1	6	20	37	57
55	< 1	3	16	32	50
60	< 1	< 1	12	27	43
65	< 1	< 1	9	22	36
70	< 1	< 1	6	16	30
75	< 1	< 1	2	12	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	5	13
90	< 1	< 1	< 1	1	9

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	7	29	59	92
55	< 1	8	29	57	89
60	< 1	8	29	56	86
65	< 1	9	29	54	83
70	< 1	9	29	53	80
75	< 1	9	28	51	77
80	< 1	9	28	50	75
85	< 1	9	27	48	72
90	< 1	9	26	47	70
95	< 1	9	26	46	68
100	< 1	9	25	44	66
105	< 1	9	24	43	64
110	< 1	9	24	42	62
115	< 1	9	23	41	60
120	< 1	8	23	40	59
125	< 1	8	22	39	57
130	< 1	8	21	38	55
135	< 1	8	21	37	54
140	< 1	8	20	36	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	19	39	62
20	< 1	8	26	49	75
25	< 1	9	28	51	78
30	< 1	9	28	51	78
35	< 1	9	28	51	78
40	< 1	9	28	51	78
45	< 1	7	25	47	72
50	< 1	5	21	42	66
55	< 1	3	17	36	58
60	< 1	< 1	13	31	51
65	< 1	< 1	9	25	43
70	< 1	< 1	6	19	36
75	< 1	< 1	3	14	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	3	13

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	2	20	44	72
45	< 1	5	23	46	72
50	< 1	7	24	47	72
55	< 1	8	26	47	71
60	< 1	9	26	47	70
65	< 1	10	27	47	68
70	< 1	11	27	46	67
75	< 1	12	27	46	66
80	< 1	12	27	45	64
85	1	12	27	44	63
90	2	12	27	44	61
95	2	13	27	43	60
100	3	13	26	42	59
105	3	13	26	41	57
110	3	13	26	40	56
115	3	13	25	40	55
120	3	12	25	39	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	5	18	35	54
20	< 1	9	25	44	65
25	< 1	10	26	46	68
30	< 1	10	26	46	68
35	< 1	10	26	46	68
40	< 1	10	26	46	68
45	< 1	8	23	42	63
50	< 1	6	20	37	57
55	< 1	3	16	32	50
60	< 1	< 1	12	27	43
65	< 1	< 1	9	22	36
70	< 1	< 1	6	16	30
75	< 1	< 1	2	12	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	5	13
90	< 1	< 1	< 1	1	9

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 (kg)

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?

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?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Hip Extension strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	7	29	59	92
55	< 1	8	29	57	89
60	< 1	8	29	56	86
65	< 1	9	29	54	83
70	< 1	9	29	53	80
75	< 1	9	28	51	77
80	< 1	9	28	50	75
85	< 1	9	27	48	72
90	< 1	9	26	47	70
95	< 1	9	26	46	68
100	< 1	9	25	44	66
105	< 1	9	24	43	64
110	< 1	9	24	42	62
115	< 1	9	23	41	60
120	< 1	8	23	40	59
125	< 1	8	22	39	57
130	< 1	8	21	38	55
135	< 1	8	21	37	54
140	< 1	8	20	36	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	4	19	39	62
20	< 1	8	26	49	75
25	< 1	9	28	51	78
30	< 1	9	28	51	78
35	< 1	9	28	51	78
40	< 1	9	28	51	78
45	< 1	7	25	47	72
50	< 1	5	21	42	66
55	< 1	3	17	36	58
60	< 1	< 1	13	31	51
65	< 1	< 1	9	25	43
70	< 1	< 1	6	19	36
75	< 1	< 1	3	14	29
80	< 1	< 1	< 1	10	23
85	< 1	< 1	< 1	7	17
90	< 1	< 1	< 1	3	13

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	2	20	44	72
45	< 1	5	23	46	72
50	< 1	7	24	47	72
55	< 1	8	26	47	71
60	< 1	9	26	47	70
65	< 1	10	27	47	68
70	< 1	11	27	46	67
75	< 1	12	27	46	66
80	< 1	12	27	45	64
85	1	12	27	44	63
90	2	12	27	44	61
95	2	13	27	43	60
100	3	13	26	42	59
105	3	13	26	41	57
110	3	13	26	40	56
115	3	13	25	40	55
120	3	12	25	39	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	5	18	35	54
20	< 1	9	25	44	65
25	< 1	10	26	46	68
30	< 1	10	26	46	68
35	< 1	10	26	46	68
40	< 1	10	26	46	68
45	< 1	8	23	42	63
50	< 1	6	20	37	57
55	< 1	3	16	32	50
60	< 1	< 1	12	27	43
65	< 1	< 1	9	22	36
70	< 1	< 1	6	16	30
75	< 1	< 1	2	12	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	5	13
90	< 1	< 1	< 1	1	9

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