Hip Thrust Standards (lb)

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

Our hip thrust standards are based on 40,000 lifts by Strength Level users.

Select your 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
110 31 x0.29 81 x0.73 157 x1.43 258 x2.35 378 x3.43
120 42 x0.35 98 x0.81 180 x1.5 288 x2.4 414 x3.45
130 54 x0.41 115 x0.88 203 x1.56 316 x2.43 448 x3.45
140 66 x0.47 132 x0.94 225 x1.61 344 x2.46 481 x3.43
150 78 x0.52 149 x0.99 247 x1.65 371 x2.47 513 x3.42
160 90 x0.56 165 x1.03 269 x1.68 397 x2.48 543 x3.39
170 102 x0.6 182 x1.07 290 x1.7 423 x2.49 573 x3.37
180 114 x0.64 198 x1.1 310 x1.72 447 x2.48 601 x3.34
190 127 x0.67 214 x1.13 330 x1.74 471 x2.48 629 x3.31
200 139 x0.69 230 x1.15 350 x1.75 494 x2.47 656 x3.28
210 151 x0.72 245 x1.17 369 x1.76 517 x2.46 682 x3.25
220 163 x0.74 261 x1.18 387 x1.76 539 x2.45 707 x3.21
230 175 x0.76 276 x1.2 406 x1.76 561 x2.44 732 x3.18
240 187 x0.78 290 x1.21 423 x1.76 582 x2.42 756 x3.15
250 198 x0.79 305 x1.22 441 x1.76 602 x2.41 779 x3.12
260 210 x0.81 319 x1.23 458 x1.76 622 x2.39 802 x3.08
270 221 x0.82 333 x1.23 475 x1.76 642 x2.38 824 x3.05
280 233 x0.83 347 x1.24 491 x1.76 661 x2.36 846 x3.02
290 244 x0.84 361 x1.24 508 x1.75 680 x2.34 867 x2.99
300 255 x0.85 374 x1.25 524 x1.75 698 x2.33 888 x2.96
310 266 x0.86 387 x1.25 539 x1.74 716 x2.31 908 x2.93
All 91 176 294 442 612

These male standards were last updated a week ago and are based on 12,000 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
90 39 x0.44 84 x0.93 148 x1.64 230 x2.55 325 x3.61
100 43 x0.43 89 x0.89 155 x1.55 239 x2.39 336 x3.36
110 47 x0.43 95 x0.86 162 x1.47 248 x2.25 347 x3.15
120 51 x0.42 100 x0.83 169 x1.41 256 x2.13 356 x2.97
130 54 x0.41 104 x0.8 175 x1.35 263 x2.03 365 x2.81
140 57 x0.41 109 x0.78 181 x1.29 271 x1.93 373 x2.67
150 60 x0.4 113 x0.75 186 x1.24 277 x1.85 381 x2.54
160 63 x0.39 117 x0.73 191 x1.2 283 x1.77 388 x2.43
170 66 x0.39 121 x0.71 196 x1.15 289 x1.7 395 x2.33
180 69 x0.38 125 x0.69 201 x1.12 295 x1.64 402 x2.23
190 71 x0.38 128 x0.67 205 x1.08 301 x1.58 408 x2.15
200 74 x0.37 132 x0.66 210 x1.05 306 x1.53 414 x2.07
210 76 x0.36 135 x0.64 214 x1.02 311 x1.48 420 x2
220 79 x0.36 138 x0.63 218 x0.99 316 x1.43 426 x1.94
230 81 x0.35 141 x0.61 222 x0.96 320 x1.39 431 x1.87
240 83 x0.35 144 x0.6 225 x0.94 325 x1.35 436 x1.82
250 86 x0.34 147 x0.59 229 x0.92 329 x1.32 441 x1.77
260 88 x0.34 150 x0.58 232 x0.89 333 x1.28 446 x1.72
All 55 106 178 268 372

These female standards were last updated a week ago and are based on 15,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

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

Strength Level Calculator

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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts Sumo Deadlift (experimental) Preacher Curl (experimental) T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Single Leg Squat (experimental) Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Overhead Squat (experimental) Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare hip thrust versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Upright Row Decline Bench Press Good Morning Sumo Deadlift Preacher Curl T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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