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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 105,000 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 33 x0.3 82 x0.74 157 x1.43 257 x2.34 375 x3.41
120 44 x0.36 99 x0.82 180 x1.5 286 x2.39 410 x3.42
130 55 x0.42 116 x0.89 203 x1.56 315 x2.42 444 x3.41
140 67 x0.48 133 x0.95 225 x1.61 342 x2.44 476 x3.4
150 79 x0.53 149 x1 247 x1.65 369 x2.46 508 x3.38
160 91 x0.57 166 x1.04 268 x1.68 395 x2.47 538 x3.36
170 104 x0.61 182 x1.07 289 x1.7 420 x2.47 567 x3.34
180 116 x0.64 199 x1.1 309 x1.72 444 x2.47 595 x3.31
190 128 x0.67 214 x1.13 329 x1.73 468 x2.46 623 x3.28
200 140 x0.7 230 x1.15 348 x1.74 491 x2.45 649 x3.25
210 152 x0.73 246 x1.17 367 x1.75 513 x2.44 675 x3.21
220 164 x0.75 261 x1.18 386 x1.75 535 x2.43 700 x3.18
230 176 x0.77 276 x1.2 404 x1.75 556 x2.42 724 x3.15
240 188 x0.78 290 x1.21 421 x1.76 577 x2.4 748 x3.12
250 200 x0.8 305 x1.22 439 x1.75 597 x2.39 771 x3.08
260 211 x0.81 319 x1.23 456 x1.75 617 x2.37 793 x3.05
270 222 x0.82 333 x1.23 472 x1.75 636 x2.36 815 x3.02
280 234 x0.83 347 x1.24 489 x1.74 655 x2.34 836 x2.99
290 245 x0.84 360 x1.24 505 x1.74 673 x2.32 857 x2.96
300 256 x0.85 373 x1.24 520 x1.73 692 x2.31 878 x2.93
310 267 x0.86 386 x1.25 536 x1.73 709 x2.29 898 x2.9
All 92 175 291 437 604

These male standards were last updated yesterday and are based on 21,000 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 x0.43 84 x0.93 148 x1.65 231 x2.57 328 x3.64
100 44 x0.44 90 x0.9 157 x1.57 242 x2.42 341 x3.41
110 48 x0.43 96 x0.87 165 x1.5 252 x2.29 352 x3.2
120 52 x0.43 102 x0.85 172 x1.43 261 x2.18 363 x3.02
130 56 x0.43 107 x0.82 179 x1.38 270 x2.07 373 x2.87
140 59 x0.42 112 x0.8 186 x1.33 278 x1.98 382 x2.73
150 63 x0.42 117 x0.78 192 x1.28 285 x1.9 391 x2.61
160 66 x0.41 122 x0.76 198 x1.24 292 x1.83 400 x2.5
170 69 x0.41 126 x0.74 203 x1.2 299 x1.76 408 x2.4
180 73 x0.4 130 x0.72 209 x1.16 306 x1.7 415 x2.31
190 76 x0.4 134 x0.71 214 x1.13 312 x1.64 423 x2.22
200 79 x0.39 138 x0.69 219 x1.09 318 x1.59 430 x2.15
210 81 x0.39 142 x0.68 224 x1.07 324 x1.54 436 x2.08
220 84 x0.38 146 x0.66 228 x1.04 329 x1.5 443 x2.01
230 87 x0.38 149 x0.65 233 x1.01 334 x1.45 449 x1.95
240 90 x0.37 153 x0.64 237 x0.99 340 x1.41 455 x1.89
250 92 x0.37 156 x0.62 241 x0.96 344 x1.38 460 x1.84
260 95 x0.36 159 x0.61 245 x0.94 349 x1.34 466 x1.79
All 57 109 183 275 381

These female standards were last updated yesterday and are based on 28,000 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 Press 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare hip thrust versus one of the following exercises:

Bench Press Deadlift Squat Shoulder Press Military Press Barbell Curl Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Close Grip Bench Press Rack Pull Preacher Curl T-Bar Row Barbell Shrug Decline Bench Press Pendlay Row Box Squat Barbell Lunge Tricep Extension Upright Row Bulgarian Split Squat Wrist Curl Floor Press Stiff Legged Deadlift Good Morning Lying Tricep Extension Split Squat Zercher Squat Landmine Squat Reverse Wrist Curl

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