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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 129,000 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 83 x0.75 158 x1.44 258 x2.34 376 x3.41
120 44 x0.37 100 x0.83 181 x1.51 287 x2.39 411 x3.42
130 56 x0.43 117 x0.9 204 x1.57 315 x2.43 444 x3.42
140 68 x0.48 134 x0.95 226 x1.62 343 x2.45 477 x3.41
150 80 x0.53 150 x1 248 x1.65 369 x2.46 508 x3.39
160 92 x0.58 167 x1.04 269 x1.68 395 x2.47 538 x3.36
170 104 x0.61 183 x1.08 290 x1.7 420 x2.47 567 x3.34
180 117 x0.65 199 x1.11 310 x1.72 444 x2.47 595 x3.31
190 129 x0.68 215 x1.13 329 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 x1.17 368 x1.75 513 x2.44 674 x3.21
220 165 x0.75 261 x1.19 386 x1.75 535 x2.43 699 x3.18
230 177 x0.77 276 x1.2 404 x1.76 556 x2.42 724 x3.15
240 189 x0.79 291 x1.21 422 x1.76 577 x2.4 747 x3.11
250 200 x0.8 305 x1.22 439 x1.76 597 x2.39 770 x3.08
260 212 x0.81 319 x1.23 456 x1.75 616 x2.37 792 x3.05
270 223 x0.83 333 x1.23 472 x1.75 636 x2.35 814 x3.02
280 234 x0.84 347 x1.24 489 x1.74 654 x2.34 835 x2.98
290 245 x0.85 360 x1.24 505 x1.74 673 x2.32 856 x2.95
300 256 x0.85 374 x1.25 520 x1.73 691 x2.3 877 x2.92
310 267 x0.86 387 x1.25 536 x1.73 709 x2.29 896 x2.89
All 92 175 291 437 602

These male standards were last updated 2 days ago and are based on 26,000 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 x0.45 86 x0.96 152 x1.68 235 x2.61 332 x3.69
100 45 x0.45 93 x0.93 160 x1.6 246 x2.46 345 x3.45
110 50 x0.45 99 x0.9 168 x1.52 255 x2.32 356 x3.24
120 54 x0.45 104 x0.87 175 x1.46 264 x2.2 367 x3.05
130 57 x0.44 109 x0.84 182 x1.4 273 x2.1 376 x2.9
140 61 x0.44 114 x0.82 188 x1.35 281 x2 386 x2.75
150 64 x0.43 119 x0.79 194 x1.3 288 x1.92 394 x2.63
160 68 x0.42 124 x0.77 200 x1.25 295 x1.84 403 x2.52
170 71 x0.42 128 x0.75 206 x1.21 302 x1.78 410 x2.41
180 74 x0.41 132 x0.73 211 x1.17 308 x1.71 418 x2.32
190 77 x0.41 136 x0.72 216 x1.14 314 x1.65 425 x2.24
200 80 x0.4 140 x0.7 221 x1.1 320 x1.6 432 x2.16
210 83 x0.39 144 x0.69 226 x1.07 326 x1.55 438 x2.09
220 86 x0.39 147 x0.67 230 x1.05 331 x1.5 445 x2.02
230 88 x0.38 151 x0.66 234 x1.02 336 x1.46 451 x1.96
240 91 x0.38 154 x0.64 239 x0.99 341 x1.42 456 x1.9
250 93 x0.37 158 x0.63 243 x0.97 346 x1.38 462 x1.85
260 96 x0.37 161 x0.62 247 x0.95 351 x1.35 467 x1.8
All 58 112 186 278 384

These female standards were last updated 2 days ago and are based on 34,000 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.

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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 11,346,000 lifts Squat 6,586,000 lifts Deadlift 6,726,000 lifts Shoulder Press 1,712,000 lifts Barbell Curl 821,000 lifts Military Press 218,000 lifts Hex Bar Deadlift 260,000 lifts Incline Bench Press 340,000 lifts Sumo Deadlift 87,000 lifts Bent Over Row 534,000 lifts Front Squat 544,000 lifts Close Grip Bench Press 39,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts EZ Bar Curl 9,000 lifts Rack Pull 31,000 lifts Barbell Shrug 95,000 lifts Seated Shoulder Press 32,000 lifts Decline Bench Press 66,000 lifts Preacher Curl 28,000 lifts Pendlay Row 45,000 lifts Box Squat 19,000 lifts Floor Press 12,000 lifts T-Bar Row 66,000 lifts Barbell Lunge 10,000 lifts Upright Row 44,000 lifts Tricep Extension 45,000 lifts Lying Tricep Extension 59,000 lifts Split Squat 5,000 lifts Bulgarian Split Squat 9,000 lifts Reverse Barbell Curl 1,000 lifts Stiff Legged Deadlift 14,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 899 lifts Landmine Squat 3,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

Power Clean 408,000 lifts Snatch 155,000 lifts Clean and Jerk 152,000 lifts Clean 120,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Hang Clean 3,000 lifts Clean and Press 106,000 lifts Push Jerk 15,000 lifts Power Snatch 8,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

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Exercise Comparisons

Compare hip thrust versus one of the following exercises:

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

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