| 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 |
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.
| 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 |
These are the most popular Hip Thrust workouts done by male lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 10 | 20% | 1514 |
| 2 | 3 | 12 | 15% | 1145 |
| 3 | 3 | 8 | 11% | 826 |
| 4 | 4 | 10 | 8% | 583 |
| 5 | 4 | 12 | 5% | 372 |
| 6 | 4 | 8 | 4% | 331 |
| 7 | 2 | 10 | 4% | 302 |
| 8 | 3 | 15 | 4% | 285 |
| 9 | 5 | 10 | 3% | 230 |
| 10 | 3 | 5 | 3% | 211 |
| 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 |
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.
| 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 |
These are the most popular Hip Thrust workouts done by female lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 10 | 17% | 1440 |
| 2 | 3 | 8 | 10% | 847 |
| 3 | 3 | 12 | 9% | 793 |
| 4 | 4 | 10 | 9% | 787 |
| 5 | 4 | 8 | 6% | 555 |
| 6 | 3 | 15 | 5% | 460 |
| 7 | 4 | 12 | 5% | 419 |
| 8 | 5 | 10 | 3% | 297 |
| 9 | 2 | 10 | 3% | 234 |
| 10 | 5 | 5 | 3% | 225 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
Hip Thrust
(EN)
Hüftstoß
(DE)
Empuje de cadera
(ES)
Poussée des hanches
(FR)
Unoszenie bioder ze sztangą w oparciu o ławeczkę
(PL)
