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 14,000 lifts by Strength Level users.

Go to 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
120 42 x0.35 97 x0.81 181 x1.5 289 x2.41 417 x3.47
130 53 x0.41 114 x0.88 204 x1.57 318 x2.45 452 x3.47
140 65 x0.46 132 x0.94 226 x1.62 346 x2.47 485 x3.46
150 77 x0.51 149 x0.99 248 x1.66 374 x2.49 517 x3.45
160 89 x0.56 165 x1.03 270 x1.69 400 x2.5 548 x3.43
170 102 x0.6 182 x1.07 291 x1.71 426 x2.5 578 x3.4
180 114 x0.63 198 x1.1 312 x1.73 451 x2.5 607 x3.37
190 126 x0.66 215 x1.13 332 x1.75 475 x2.5 635 x3.34
200 139 x0.69 230 x1.15 352 x1.76 498 x2.49 662 x3.31
210 151 x0.72 246 x1.17 371 x1.77 521 x2.48 689 x3.28
220 163 x0.74 262 x1.19 390 x1.77 544 x2.47 714 x3.25
230 175 x0.76 277 x1.2 408 x1.78 565 x2.46 739 x3.21
240 187 x0.78 292 x1.22 426 x1.78 587 x2.44 763 x3.18
250 199 x0.79 306 x1.23 444 x1.78 607 x2.43 787 x3.15
260 210 x0.81 321 x1.23 461 x1.77 628 x2.41 810 x3.12
270 222 x0.82 335 x1.24 478 x1.77 647 x2.4 833 x3.08
280 233 x0.83 349 x1.25 495 x1.77 667 x2.38 855 x3.05
290 245 x0.84 363 x1.25 512 x1.76 686 x2.37 876 x3.02
300 256 x0.85 376 x1.25 528 x1.76 704 x2.35 897 x2.99
310 267 x0.86 390 x1.26 543 x1.75 723 x2.33 918 x2.96
All 92 178 297 448 620

These male standards were last updated 10 hours ago and are based on 6,000 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
100 44 x0.44 90 x0.9 156 x1.56 240 x2.4 337 x3.37
110 47 x0.43 95 x0.86 162 x1.47 247 x2.25 345 x3.14
120 50 x0.42 99 x0.82 167 x1.39 254 x2.12 353 x2.94
130 53 x0.41 103 x0.79 172 x1.33 260 x2 361 x2.77
140 56 x0.4 106 x0.76 177 x1.27 266 x1.9 367 x2.62
150 58 x0.39 110 x0.73 182 x1.21 272 x1.81 374 x2.49
160 61 x0.38 113 x0.71 186 x1.16 277 x1.73 380 x2.38
170 63 x0.37 116 x0.69 190 x1.12 282 x1.66 386 x2.27
180 65 x0.36 120 x0.66 194 x1.08 286 x1.59 391 x2.17
190 67 x0.35 122 x0.64 198 x1.04 291 x1.53 397 x2.09
200 69 x0.35 125 x0.63 201 x1.01 295 x1.48 402 x2.01
210 71 x0.34 128 x0.61 205 x0.97 299 x1.43 407 x1.94
220 73 x0.33 131 x0.59 208 x0.95 303 x1.38 411 x1.87
230 75 x0.33 133 x0.58 211 x0.92 307 x1.34 416 x1.81
240 77 x0.32 135 x0.56 214 x0.89 311 x1.29 420 x1.75
250 79 x0.32 138 x0.55 217 x0.87 314 x1.26 424 x1.7
260 81 x0.31 140 x0.54 220 x0.85 318 x1.22 428 x1.65
All 54 104 175 264 366

These female standards were last updated 10 hours ago and are based on 8,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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 T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension