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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 178,000 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 84 x0.76 160 x1.45 260 x2.36 378 x3.44
120 45 x0.38 101 x0.84 183 x1.52 289 x2.41 413 x3.44
130 57 x0.44 118 x0.9 205 x1.58 317 x2.44 446 x3.43
140 68 x0.49 134 x0.96 227 x1.62 344 x2.46 478 x3.42
150 80 x0.54 151 x1.01 249 x1.66 371 x2.47 509 x3.4
160 93 x0.58 167 x1.05 270 x1.69 396 x2.48 539 x3.37
170 105 x0.62 184 x1.08 290 x1.71 421 x2.48 568 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 x1.73 468 x2.46 623 x3.28
200 141 x0.7 231 x1.15 349 x1.74 491 x2.45 649 x3.24
210 153 x0.73 246 x1.17 367 x1.75 513 x2.44 674 x3.21
220 165 x0.75 261 x1.19 386 x1.75 534 x2.43 699 x3.18
230 176 x0.77 276 x1.2 403 x1.75 555 x2.41 723 x3.14
240 188 x0.78 290 x1.21 421 x1.75 576 x2.4 746 x3.11
250 200 x0.8 304 x1.22 438 x1.75 596 x2.38 769 x3.08
260 211 x0.81 318 x1.22 455 x1.75 615 x2.37 791 x3.04
270 222 x0.82 332 x1.23 471 x1.74 634 x2.35 812 x3.01
280 233 x0.83 346 x1.23 487 x1.74 653 x2.33 834 x2.98
290 244 x0.84 359 x1.24 503 x1.73 671 x2.31 854 x2.95
300 255 x0.85 372 x1.24 518 x1.73 689 x2.3 874 x2.91
310 266 x0.86 385 x1.24 534 x1.72 706 x2.28 894 x2.88
All 92 175 291 436 602

These male standards were last updated 5 days ago and are based on 31,000 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 42 x0.46 88 x0.97 154 x1.71 239 x2.65 337 x3.74
100 46 x0.46 94 x0.94 162 x1.62 249 x2.49 349 x3.49
110 50 x0.46 100 x0.91 170 x1.55 259 x2.35 361 x3.28
120 54 x0.45 106 x0.88 178 x1.48 268 x2.23 372 x3.1
130 58 x0.45 111 x0.86 185 x1.42 277 x2.13 382 x2.94
140 62 x0.44 116 x0.83 191 x1.37 285 x2.03 391 x2.79
150 66 x0.44 121 x0.81 197 x1.32 292 x1.95 400 x2.67
160 69 x0.43 126 x0.79 203 x1.27 299 x1.87 408 x2.55
170 72 x0.43 130 x0.77 209 x1.23 306 x1.8 416 x2.45
180 76 x0.42 134 x0.75 214 x1.19 313 x1.74 424 x2.35
190 79 x0.41 139 x0.73 219 x1.15 319 x1.68 431 x2.27
200 82 x0.41 142 x0.71 224 x1.12 325 x1.62 438 x2.19
210 84 x0.4 146 x0.7 229 x1.09 331 x1.57 445 x2.12
220 87 x0.4 150 x0.68 234 x1.06 336 x1.53 451 x2.05
230 90 x0.39 153 x0.67 238 x1.04 341 x1.48 457 x1.99
240 93 x0.39 157 x0.65 242 x1.01 346 x1.44 463 x1.93
250 95 x0.38 160 x0.64 246 x0.99 351 x1.41 469 x1.87
260 98 x0.38 163 x0.63 250 x0.96 356 x1.37 474 x1.82
All 59 113 188 282 390

These female standards were last updated 5 days ago and are based on 41,000 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 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 Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Split Squat Landmine Squat Reverse Wrist Curl

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