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.

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

Male Hip Thrust Standards (lb)

Entire Community

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

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

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lb
lb
years old

Female Hip Thrust Standards (lb)

Entire Community

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

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

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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.