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 40,000 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 32 x0.29 81 x0.74 158 x1.43 259 x2.35 379 x3.44
120 43 x0.36 98 x0.82 181 x1.51 288 x2.4 414 x3.45
130 54 x0.42 115 x0.89 203 x1.57 317 x2.44 449 x3.45
140 66 x0.47 132 x0.94 226 x1.61 345 x2.46 481 x3.44
150 78 x0.52 149 x0.99 248 x1.65 371 x2.48 513 x3.42
160 90 x0.56 165 x1.03 269 x1.68 397 x2.48 543 x3.4
170 102 x0.6 182 x1.07 290 x1.7 422 x2.48 573 x3.37
180 114 x0.63 198 x1.1 310 x1.72 447 x2.48 601 x3.34
190 126 x0.67 214 x1.12 330 x1.73 471 x2.48 629 x3.31
200 138 x0.69 229 x1.15 349 x1.75 494 x2.47 655 x3.28
210 151 x0.72 245 x1.17 368 x1.75 516 x2.46 681 x3.24
220 162 x0.74 260 x1.18 386 x1.76 538 x2.45 706 x3.21
230 174 x0.76 275 x1.19 405 x1.76 559 x2.43 731 x3.18
240 186 x0.77 289 x1.21 422 x1.76 580 x2.42 754 x3.14
250 198 x0.79 304 x1.22 440 x1.76 601 x2.4 778 x3.11
260 209 x0.8 318 x1.22 457 x1.76 621 x2.39 800 x3.08
270 220 x0.82 332 x1.23 473 x1.75 640 x2.37 822 x3.05
280 232 x0.83 346 x1.23 490 x1.75 659 x2.35 844 x3.01
290 243 x0.84 359 x1.24 506 x1.74 678 x2.34 865 x2.98
300 254 x0.85 373 x1.24 522 x1.74 696 x2.32 885 x2.95
310 264 x0.85 386 x1.24 537 x1.73 714 x2.3 905 x2.92
All 91 176 294 442 612

These male standards were last updated 4 days ago and are based on 10,000 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 39 x0.43 83 x0.93 147 x1.64 230 x2.55 325 x3.61
100 43 x0.43 89 x0.89 155 x1.55 239 x2.39 336 x3.36
110 47 x0.42 94 x0.86 162 x1.47 247 x2.25 346 x3.15
120 50 x0.42 99 x0.82 168 x1.4 255 x2.13 355 x2.96
130 53 x0.41 104 x0.8 174 x1.34 262 x2.02 364 x2.8
140 56 x0.4 108 x0.77 179 x1.28 269 x1.92 372 x2.66
150 59 x0.4 112 x0.75 185 x1.23 276 x1.84 380 x2.53
160 62 x0.39 116 x0.72 190 x1.19 282 x1.76 387 x2.42
170 65 x0.38 120 x0.7 195 x1.14 288 x1.69 393 x2.31
180 68 x0.38 123 x0.68 199 x1.11 293 x1.63 400 x2.22
190 70 x0.37 127 x0.67 203 x1.07 299 x1.57 406 x2.14
200 73 x0.36 130 x0.65 208 x1.04 304 x1.52 412 x2.06
210 75 x0.36 133 x0.63 212 x1.01 308 x1.47 418 x1.99
220 77 x0.35 136 x0.62 216 x0.98 313 x1.42 423 x1.92
230 80 x0.35 139 x0.6 219 x0.95 318 x1.38 428 x1.86
240 82 x0.34 142 x0.59 223 x0.93 322 x1.34 433 x1.81
250 84 x0.34 145 x0.58 226 x0.91 326 x1.3 438 x1.75
260 86 x0.33 147 x0.57 230 x0.88 330 x1.27 443 x1.7
All 54 105 177 267 371

These female standards were last updated 4 days ago and are based on 13,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare hip thrust versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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