Bench Press
23,862,959 lifts
These are the most popular Hip Thrust workouts done by male lifters:
Hip Thrust Standards
Measured in lb
Hip Thrust strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Our community
Hip Thrust standards are based on
476,000 lifts
by Strength Level users
Male Hip Thrust Standards (lb)
Entire Community
| Strength Level | Weight |
|---|---|
| Beginner | 84 lb |
| Novice | 167 lb |
| Intermediate | 284 lb |
| Advanced | 432 lb |
| Elite | 603 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 1.00x |
| Intermediate | 1.75x |
| Advanced | 2.50x |
| Elite | 3.50x |
How much should I be able to Hip Thrust? (lb)
What is the average Hip Thrust? The average Hip Thrust weight for a male lifter is 284 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Hip Thrust? Male beginners should aim to lift 84 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 32 | 83 | 161 | 265 | 388 |
| 120 | 43 | 100 | 184 | 294 | 423 |
| 130 | 54 | 116 | 207 | 322 | 457 |
| 140 | 66 | 133 | 229 | 350 | 489 |
| 150 | 78 | 150 | 250 | 376 | 521 |
| 160 | 90 | 166 | 271 | 402 | 551 |
| 170 | 102 | 182 | 292 | 427 | 580 |
| 180 | 114 | 198 | 312 | 451 | 608 |
| 190 | 126 | 214 | 331 | 475 | 635 |
| 200 | 137 | 229 | 351 | 497 | 662 |
| 210 | 149 | 244 | 369 | 520 | 687 |
| 220 | 161 | 259 | 387 | 541 | 712 |
| 230 | 172 | 274 | 405 | 562 | 736 |
| 240 | 184 | 288 | 423 | 583 | 760 |
| 250 | 195 | 303 | 440 | 603 | 783 |
| 260 | 207 | 316 | 457 | 623 | 805 |
| 270 | 218 | 330 | 473 | 642 | 827 |
| 280 | 229 | 344 | 489 | 661 | 848 |
| 290 | 239 | 357 | 505 | 679 | 869 |
| 300 | 250 | 370 | 521 | 697 | 889 |
| 310 | 261 | 383 | 536 | 714 | 909 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 72 | 142 | 242 | 368 | 513 |
| 20 | 82 | 163 | 277 | 421 | 587 |
| 25 | 84 | 167 | 284 | 432 | 603 |
| 30 | 84 | 167 | 284 | 432 | 603 |
| 35 | 84 | 167 | 284 | 432 | 603 |
| 40 | 84 | 167 | 284 | 432 | 603 |
| 45 | 80 | 158 | 270 | 410 | 572 |
| 50 | 75 | 149 | 253 | 385 | 537 |
| 55 | 69 | 138 | 234 | 356 | 496 |
| 60 | 63 | 126 | 214 | 325 | 453 |
| 65 | 57 | 113 | 193 | 294 | 409 |
| 70 | 51 | 102 | 173 | 263 | 367 |
| 75 | 46 | 91 | 155 | 236 | 328 |
| 80 | 41 | 81 | 138 | 211 | 294 |
| 85 | 37 | 73 | 124 | 189 | 263 |
| 90 | 33 | 66 | 112 | 170 | 237 |
How many sets and reps of Hip Thrust should I do?
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 10 | 19% | 984 |
| 2 | 3 | 12 | 13% | 686 |
| 3 | 3 | 8 | 11% | 598 |
| 4 | 4 | 10 | 8% | 447 |
| 5 | 4 | 12 | 4% | 232 |
| 6 | 4 | 8 | 4% | 227 |
| 7 | 2 | 10 | 4% | 210 |
| 8 | 5 | 10 | 4% | 193 |
| 9 | 3 | 15 | 4% | 190 |
| 10 | 3 | 5 | 3% | 160 |
Calculate Your Strength Level
Female Hip Thrust Standards (lb)
Entire Community
| Strength Level | Weight |
|---|---|
| Beginner | 66 lb |
| Novice | 124 lb |
| Intermediate | 205 lb |
| Advanced | 306 lb |
| Elite | 421 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 1.00x |
| Intermediate | 1.50x |
| Advanced | 2.25x |
| Elite | 3.00x |
How much should I be able to Hip Thrust? (lb)
What is the average Hip Thrust? The average Hip Thrust weight for a female lifter is 205 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Hip Thrust? Female beginners should aim to lift 66 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 47 | 96 | 168 | 259 | 364 |
| 100 | 51 | 103 | 177 | 270 | 378 |
| 110 | 56 | 110 | 185 | 281 | 390 |
| 120 | 60 | 116 | 193 | 290 | 401 |
| 130 | 65 | 122 | 201 | 300 | 412 |
| 140 | 69 | 127 | 208 | 308 | 422 |
| 150 | 72 | 132 | 214 | 316 | 432 |
| 160 | 76 | 137 | 221 | 324 | 440 |
| 170 | 80 | 142 | 227 | 331 | 449 |
| 180 | 83 | 147 | 232 | 338 | 457 |
| 190 | 86 | 151 | 238 | 344 | 465 |
| 200 | 89 | 155 | 243 | 351 | 472 |
| 210 | 93 | 159 | 248 | 357 | 479 |
| 220 | 95 | 163 | 253 | 363 | 486 |
| 230 | 98 | 167 | 258 | 368 | 492 |
| 240 | 101 | 170 | 262 | 374 | 498 |
| 250 | 104 | 174 | 267 | 379 | 504 |
| 260 | 107 | 177 | 271 | 384 | 510 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 56 | 106 | 174 | 260 | 358 |
| 20 | 64 | 121 | 199 | 298 | 410 |
| 25 | 66 | 124 | 205 | 306 | 421 |
| 30 | 66 | 124 | 205 | 306 | 421 |
| 35 | 66 | 124 | 205 | 306 | 421 |
| 40 | 66 | 124 | 205 | 306 | 421 |
| 45 | 62 | 118 | 194 | 290 | 399 |
| 50 | 58 | 110 | 182 | 272 | 374 |
| 55 | 54 | 102 | 169 | 252 | 346 |
| 60 | 49 | 93 | 154 | 230 | 316 |
| 65 | 45 | 84 | 139 | 207 | 286 |
| 70 | 40 | 76 | 125 | 186 | 256 |
| 75 | 36 | 68 | 112 | 166 | 229 |
| 80 | 32 | 60 | 100 | 149 | 205 |
| 85 | 29 | 54 | 89 | 133 | 184 |
| 90 | 26 | 49 | 81 | 120 | 166 |
How many sets and reps of Hip Thrust should I do?
These are the most popular Hip Thrust workouts done by female lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 10 | 16% | 1097 |
| 2 | 4 | 10 | 9% | 636 |
| 3 | 3 | 12 | 9% | 613 |
| 4 | 3 | 8 | 8% | 564 |
| 5 | 4 | 8 | 6% | 420 |
| 6 | 3 | 15 | 6% | 379 |
| 7 | 4 | 12 | 5% | 339 |
| 8 | 5 | 10 | 4% | 246 |
| 9 | 2 | 10 | 3% | 209 |
| 10 | 5 | 5 | 3% | 172 |
Calculate Your Strength Level
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. |
