Register Log In

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 83,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Hip Thrust Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 33 x0.3 82 x0.75 157 x1.43 257 x2.34 375 x3.41
120 44 x0.37 99 x0.82 181 x1.5 286 x2.39 410 x3.42
130 55 x0.43 116 x0.89 203 x1.56 315 x2.42 444 x3.41
140 67 x0.48 133 x0.95 225 x1.61 342 x2.44 476 x3.4
150 79 x0.53 149 x1 247 x1.65 369 x2.46 508 x3.38
160 91 x0.57 166 x1.04 268 x1.67 394 x2.46 538 x3.36
170 103 x0.61 182 x1.07 289 x1.7 419 x2.47 567 x3.33
180 116 x0.64 198 x1.1 309 x1.72 444 x2.46 595 x3.3
190 128 x0.67 214 x1.13 328 x1.73 467 x2.46 622 x3.27
200 140 x0.7 230 x1.15 348 x1.74 490 x2.45 648 x3.24
210 152 x0.72 245 x1.17 367 x1.75 512 x2.44 674 x3.21
220 164 x0.75 260 x1.18 385 x1.75 534 x2.43 699 x3.18
230 176 x0.76 275 x1.2 403 x1.75 555 x2.41 723 x3.14
240 187 x0.78 290 x1.21 421 x1.75 576 x2.4 747 x3.11
250 199 x0.8 304 x1.22 438 x1.75 596 x2.38 770 x3.08
260 210 x0.81 318 x1.22 455 x1.75 616 x2.37 792 x3.05
270 222 x0.82 332 x1.23 471 x1.75 635 x2.35 814 x3.01
280 233 x0.83 346 x1.23 488 x1.74 654 x2.33 835 x2.98
290 244 x0.84 359 x1.24 503 x1.74 672 x2.32 856 x2.95
300 255 x0.85 372 x1.24 519 x1.73 690 x2.3 876 x2.92
310 266 x0.86 385 x1.24 534 x1.72 708 x2.28 896 x2.89
All 92 175 292 437 604

These male standards were last updated 3 days ago and are based on 17,000 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 38 x0.42 82 x0.92 147 x1.63 229 x2.55 326 x3.62
100 43 x0.43 89 x0.89 155 x1.55 240 x2.4 338 x3.38
110 47 x0.43 95 x0.86 163 x1.48 250 x2.27 350 x3.18
120 51 x0.42 101 x0.84 171 x1.42 259 x2.16 361 x3.01
130 55 x0.42 106 x0.81 178 x1.37 268 x2.06 371 x2.85
140 58 x0.42 111 x0.79 184 x1.32 276 x1.97 380 x2.72
150 62 x0.41 116 x0.77 190 x1.27 283 x1.89 389 x2.59
160 65 x0.41 120 x0.75 196 x1.23 291 x1.82 398 x2.49
170 69 x0.4 125 x0.73 202 x1.19 297 x1.75 406 x2.39
180 72 x0.4 129 x0.72 207 x1.15 304 x1.69 413 x2.3
190 75 x0.39 133 x0.7 212 x1.12 310 x1.63 421 x2.21
200 78 x0.39 137 x0.69 217 x1.09 316 x1.58 428 x2.14
210 81 x0.38 141 x0.67 222 x1.06 322 x1.53 434 x2.07
220 83 x0.38 145 x0.66 227 x1.03 327 x1.49 441 x2
230 86 x0.37 148 x0.64 231 x1.01 333 x1.45 447 x1.94
240 89 x0.37 152 x0.63 236 x0.98 338 x1.41 453 x1.89
250 91 x0.36 155 x0.62 240 x0.96 343 x1.37 459 x1.83
260 94 x0.36 158 x0.61 244 x0.94 348 x1.34 464 x1.79
All 56 108 181 273 379

These female standards were last updated 3 days ago and are based on 22,000 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.

Strength Level Calculator

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 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare hip thrust versus one of the following exercises:

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

Post your feedback and suggestions on our Facebook page:

About - FAQ - Privacy Policy