Hip Thrust

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.

Pounds (lb)
Kilograms (kg)
Our community Hip Thrust standards are based on 701,705 lifts by Strength Level users
Hip Thrust
How To

Male Hip Thrust Standards (lb)

Entire Community

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

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 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.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

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

How many sets and reps of Hip Thrust should I do?

These are the most popular Hip Thrust workouts done by male lifters:

3x10 20%
3x12 15%
3x8 11%
4x10 8%
4x12 5%

Calculate Your Strength Level

lb
lb
years old

Female Hip Thrust Standards (lb)

Entire Community

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

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 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.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

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

How many sets and reps of Hip Thrust should I do?

These are the most popular Hip Thrust workouts done by female lifters:

3x10 17%
3x8 10%
3x12 9%
4x10 9%
4x8 6%

Calculate Your Strength Level

lb
lb
years old

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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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