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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Hip Thrust standards are based on 421,000 lifts by Strength Level users

How To Hip Thrust

♂ Male
♀ Female

Male Hip Thrust Standards (lb)

Strength Level	Weight
Beginner	88 lb
Novice	170 lb
Intermediate	286 lb
Advanced	430 lb
Elite	596 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 286 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 88 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	33	82	159	260	380
120	43	99	181	288	414
130	54	115	203	316	446
140	66	131	224	342	478
150	77	147	245	368	508
160	89	163	265	393	537
170	100	179	285	417	565
180	112	194	305	440	592
190	123	209	324	463	618
200	135	224	342	485	644
210	146	239	360	506	669
220	158	253	378	527	692
230	169	267	395	547	716
240	180	281	412	567	738
250	191	295	428	586	760
260	202	308	444	605	782
270	212	321	460	624	803
280	223	334	476	642	823
290	233	347	491	659	843
300	244	360	506	677	863
310	254	372	520	693	882

Age	Beg.	Nov.	Int.	Adv.	Elite
15	75	145	243	366	507
20	86	166	278	419	580
25	88	170	286	430	596
30	88	170	286	430	596
35	88	170	286	430	596
40	88	170	286	430	596
45	84	162	271	408	565
50	79	152	254	383	530
55	73	140	235	354	490
60	66	128	215	323	448
65	60	116	194	292	404
70	54	104	174	262	363
75	48	93	156	234	325
80	43	83	139	210	290
85	39	74	125	188	260
90	35	67	112	169	234

Calculate Your Strength Level

Female Hip Thrust Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	58 lb
Novice	113 lb
Intermediate	188 lb
Advanced	284 lb
Elite	393 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.50x
Advanced	2.00x
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 188 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 58 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	89	156	243	344
100	46	95	164	253	355
110	50	100	172	262	366
120	54	106	179	271	376
130	57	111	185	279	386
140	61	115	191	286	395
150	64	120	197	293	403
160	67	124	202	300	411
170	70	128	208	306	418
180	73	132	213	312	425
190	76	136	217	318	432
200	79	139	222	324	438
210	81	143	226	329	444
220	84	146	231	334	450
230	86	150	235	339	456
240	89	153	239	344	461
250	91	156	242	348	467
260	93	159	246	352	472

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	96	160	242	335
20	57	110	184	277	383
25	58	113	188	284	393
30	58	113	188	284	393
35	58	113	188	284	393
40	58	113	188	284	393
45	55	107	179	269	373
50	52	100	168	253	350
55	48	93	155	234	324
60	44	85	142	213	295
65	40	76	128	193	267
70	36	69	115	173	239
75	32	61	103	155	214
80	28	55	92	138	191
85	25	49	82	124	172
90	23	44	74	112	155

Calculate Your Strength Level

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	33	82	159	260	380
120	43	99	181	288	414
130	54	115	203	316	446
140	66	131	224	342	478
150	77	147	245	368	508
160	89	163	265	393	537
170	100	179	285	417	565
180	112	194	305	440	592
190	123	209	324	463	618
200	135	224	342	485	644
210	146	239	360	506	669
220	158	253	378	527	692
230	169	267	395	547	716
240	180	281	412	567	738
250	191	295	428	586	760
260	202	308	444	605	782
270	212	321	460	624	803
280	223	334	476	642	823
290	233	347	491	659	843
300	244	360	506	677	863
310	254	372	520	693	882

Age	Beg.	Nov.	Int.	Adv.	Elite
15	75	145	243	366	507
20	86	166	278	419	580
25	88	170	286	430	596
30	88	170	286	430	596
35	88	170	286	430	596
40	88	170	286	430	596
45	84	162	271	408	565
50	79	152	254	383	530
55	73	140	235	354	490
60	66	128	215	323	448
65	60	116	194	292	404
70	54	104	174	262	363
75	48	93	156	234	325
80	43	83	139	210	290
85	39	74	125	188	260
90	35	67	112	169	234

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	89	156	243	344
100	46	95	164	253	355
110	50	100	172	262	366
120	54	106	179	271	376
130	57	111	185	279	386
140	61	115	191	286	395
150	64	120	197	293	403
160	67	124	202	300	411
170	70	128	208	306	418
180	73	132	213	312	425
190	76	136	217	318	432
200	79	139	222	324	438
210	81	143	226	329	444
220	84	146	231	334	450
230	86	150	235	339	456
240	89	153	239	344	461
250	91	156	242	348	467
260	93	159	246	352	472

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	96	160	242	335
20	57	110	184	277	383
25	58	113	188	284	393
30	58	113	188	284	393
35	58	113	188	284	393
40	58	113	188	284	393
45	55	107	179	269	373
50	52	100	168	253	350
55	48	93	155	234	324
60	44	85	142	213	295
65	40	76	128	193	267
70	36	69	115	173	239
75	32	61	103	155	214
80	28	55	92	138	191
85	25	49	82	124	172
90	23	44	74	112	155

BW	Beg.	Nov.	Int.	Adv.	Elite
110	33	82	159	260	380
120	43	99	181	288	414
130	54	115	203	316	446
140	66	131	224	342	478
150	77	147	245	368	508
160	89	163	265	393	537
170	100	179	285	417	565
180	112	194	305	440	592
190	123	209	324	463	618
200	135	224	342	485	644
210	146	239	360	506	669
220	158	253	378	527	692
230	169	267	395	547	716
240	180	281	412	567	738
250	191	295	428	586	760
260	202	308	444	605	782
270	212	321	460	624	803
280	223	334	476	642	823
290	233	347	491	659	843
300	244	360	506	677	863
310	254	372	520	693	882

Age	Beg.	Nov.	Int.	Adv.	Elite
15	75	145	243	366	507
20	86	166	278	419	580
25	88	170	286	430	596
30	88	170	286	430	596
35	88	170	286	430	596
40	88	170	286	430	596
45	84	162	271	408	565
50	79	152	254	383	530
55	73	140	235	354	490
60	66	128	215	323	448
65	60	116	194	292	404
70	54	104	174	262	363
75	48	93	156	234	325
80	43	83	139	210	290
85	39	74	125	188	260
90	35	67	112	169	234

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	89	156	243	344
100	46	95	164	253	355
110	50	100	172	262	366
120	54	106	179	271	376
130	57	111	185	279	386
140	61	115	191	286	395
150	64	120	197	293	403
160	67	124	202	300	411
170	70	128	208	306	418
180	73	132	213	312	425
190	76	136	217	318	432
200	79	139	222	324	438
210	81	143	226	329	444
220	84	146	231	334	450
230	86	150	235	339	456
240	89	153	239	344	461
250	91	156	242	348	467
260	93	159	246	352	472

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	96	160	242	335
20	57	110	184	277	383
25	58	113	188	284	393
30	58	113	188	284	393
35	58	113	188	284	393
40	58	113	188	284	393
45	55	107	179	269	373
50	52	100	168	253	350
55	48	93	155	234	324
60	44	85	142	213	295
65	40	76	128	193	267
70	36	69	115	173	239
75	32	61	103	155	214
80	28	55	92	138	191
85	25	49	82	124	172
90	23	44	74	112	155

BW	Beg.	Nov.	Int.	Adv.	Elite
110	33	82	159	260	380
120	43	99	181	288	414
130	54	115	203	316	446
140	66	131	224	342	478
150	77	147	245	368	508
160	89	163	265	393	537
170	100	179	285	417	565
180	112	194	305	440	592
190	123	209	324	463	618
200	135	224	342	485	644
210	146	239	360	506	669
220	158	253	378	527	692
230	169	267	395	547	716
240	180	281	412	567	738
250	191	295	428	586	760
260	202	308	444	605	782
270	212	321	460	624	803
280	223	334	476	642	823
290	233	347	491	659	843
300	244	360	506	677	863
310	254	372	520	693	882

Age	Beg.	Nov.	Int.	Adv.	Elite
15	75	145	243	366	507
20	86	166	278	419	580
25	88	170	286	430	596
30	88	170	286	430	596
35	88	170	286	430	596
40	88	170	286	430	596
45	84	162	271	408	565
50	79	152	254	383	530
55	73	140	235	354	490
60	66	128	215	323	448
65	60	116	194	292	404
70	54	104	174	262	363
75	48	93	156	234	325
80	43	83	139	210	290
85	39	74	125	188	260
90	35	67	112	169	234

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	89	156	243	344
100	46	95	164	253	355
110	50	100	172	262	366
120	54	106	179	271	376
130	57	111	185	279	386
140	61	115	191	286	395
150	64	120	197	293	403
160	67	124	202	300	411
170	70	128	208	306	418
180	73	132	213	312	425
190	76	136	217	318	432
200	79	139	222	324	438
210	81	143	226	329	444
220	84	146	231	334	450
230	86	150	235	339	456
240	89	153	239	344	461
250	91	156	242	348	467
260	93	159	246	352	472

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	96	160	242	335
20	57	110	184	277	383
25	58	113	188	284	393
30	58	113	188	284	393
35	58	113	188	284	393
40	58	113	188	284	393
45	55	107	179	269	373
50	52	100	168	253	350
55	48	93	155	234	324
60	44	85	142	213	295
65	40	76	128	193	267
70	36	69	115	173	239
75	32	61	103	155	214
80	28	55	92	138	191
85	25	49	82	124	172
90	23	44	74	112	155