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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 140,000 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 34 x0.31 83 x0.76 159 x1.44 259 x2.35 377 x3.43
120 45 x0.37 100 x0.83 182 x1.52 288 x2.4 412 x3.43
130 56 x0.43 117 x0.9 205 x1.57 316 x2.43 446 x3.43
140 68 x0.49 134 x0.96 227 x1.62 344 x2.45 478 x3.41
150 80 x0.53 151 x1 248 x1.65 370 x2.47 509 x3.39
160 92 x0.58 167 x1.04 269 x1.68 396 x2.47 539 x3.37
170 104 x0.61 183 x1.08 290 x1.71 421 x2.47 568 x3.34
180 117 x0.65 200 x1.11 310 x1.72 445 x2.47 596 x3.31
190 129 x0.68 215 x1.13 330 x1.74 468 x2.46 623 x3.28
200 141 x0.7 231 x1.15 349 x1.74 491 x2.46 649 x3.25
210 153 x0.73 246 x1.17 368 x1.75 513 x2.44 675 x3.21
220 165 x0.75 261 x1.19 386 x1.75 535 x2.43 700 x3.18
230 177 x0.77 276 x1.2 404 x1.76 556 x2.42 724 x3.15
240 188 x0.78 291 x1.21 421 x1.76 577 x2.4 747 x3.11
250 200 x0.8 305 x1.22 439 x1.75 597 x2.39 770 x3.08
260 211 x0.81 319 x1.23 456 x1.75 616 x2.37 792 x3.05
270 223 x0.82 333 x1.23 472 x1.75 635 x2.35 814 x3.02
280 234 x0.83 346 x1.24 488 x1.74 654 x2.34 835 x2.98
290 245 x0.84 360 x1.24 504 x1.74 673 x2.32 856 x2.95
300 256 x0.85 373 x1.24 520 x1.73 691 x2.3 876 x2.92
310 266 x0.86 386 x1.25 535 x1.73 708 x2.28 896 x2.89
All 92 175 291 437 603

These male standards were last updated 17 hours ago and are based on 28,000 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 41 x0.46 87 x0.97 153 x1.7 237 x2.63 334 x3.72
100 46 x0.46 93 x0.93 161 x1.61 247 x2.47 347 x3.47
110 50 x0.46 99 x0.9 169 x1.54 257 x2.34 359 x3.26
120 54 x0.45 105 x0.88 177 x1.47 266 x2.22 369 x3.08
130 58 x0.45 111 x0.85 183 x1.41 275 x2.11 379 x2.92
140 62 x0.44 116 x0.83 190 x1.36 283 x2.02 389 x2.78
150 65 x0.44 120 x0.8 196 x1.31 290 x1.94 398 x2.65
160 69 x0.43 125 x0.78 202 x1.26 298 x1.86 406 x2.54
170 72 x0.42 130 x0.76 208 x1.22 304 x1.79 414 x2.43
180 75 x0.42 134 x0.74 213 x1.18 311 x1.73 421 x2.34
190 78 x0.41 138 x0.73 218 x1.15 317 x1.67 429 x2.26
200 81 x0.41 142 x0.71 223 x1.12 323 x1.62 435 x2.18
210 84 x0.4 146 x0.69 228 x1.09 329 x1.57 442 x2.11
220 87 x0.39 149 x0.68 232 x1.06 334 x1.52 448 x2.04
230 90 x0.39 153 x0.66 237 x1.03 339 x1.48 455 x1.98
240 92 x0.38 156 x0.65 241 x1 345 x1.44 460 x1.92
250 95 x0.38 159 x0.64 245 x0.98 350 x1.4 466 x1.86
260 97 x0.37 163 x0.63 249 x0.96 354 x1.36 472 x1.81
All 59 113 187 281 387

These female standards were last updated 17 hours ago and are based on 37,000 filtered lifts.

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

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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.

More Exercises

Barbell

Bench Press 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare hip thrust versus one of the following exercises:

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