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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 95,000 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 33 x0.3 82 x0.74 157 x1.43 256 x2.33 374 x3.4
120 44 x0.36 99 x0.82 180 x1.5 286 x2.38 409 x3.41
130 55 x0.42 116 x0.89 203 x1.56 314 x2.42 443 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 x1.64 368 x2.46 507 x3.38
160 91 x0.57 166 x1.04 268 x1.67 394 x2.46 537 x3.36
170 104 x0.61 182 x1.07 289 x1.7 419 x2.47 566 x3.33
180 116 x0.64 199 x1.1 309 x1.72 444 x2.46 595 x3.3
190 128 x0.67 215 x1.13 329 x1.73 467 x2.46 622 x3.27
200 140 x0.7 230 x1.15 348 x1.74 490 x2.45 649 x3.24
210 152 x0.73 246 x1.17 367 x1.75 513 x2.44 674 x3.21
220 164 x0.75 261 x1.19 386 x1.75 535 x2.43 699 x3.18
230 176 x0.77 276 x1.2 404 x1.76 556 x2.42 724 x3.15
240 188 x0.78 290 x1.21 421 x1.76 577 x2.4 747 x3.11
250 200 x0.8 305 x1.22 439 x1.76 597 x2.39 770 x3.08
260 211 x0.81 319 x1.23 456 x1.75 617 x2.37 793 x3.05
270 223 x0.83 333 x1.23 472 x1.75 636 x2.36 815 x3.02
280 234 x0.84 347 x1.24 489 x1.75 655 x2.34 836 x2.99
290 245 x0.85 360 x1.24 505 x1.74 674 x2.32 857 x2.96
300 256 x0.85 374 x1.25 521 x1.74 692 x2.31 878 x2.93
310 267 x0.86 387 x1.25 536 x1.73 710 x2.29 898 x2.9
All 92 175 292 437 604

These male standards were last updated a month ago and are based on 18,000 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 x0.93 148 x1.64 231 x2.56 327 x3.63
100 43 x0.43 90 x0.9 156 x1.56 241 x2.41 340 x3.4
110 47 x0.43 96 x0.87 164 x1.49 251 x2.28 351 x3.19
120 51 x0.43 101 x0.84 171 x1.43 260 x2.17 362 x3.01
130 55 x0.42 106 x0.82 178 x1.37 268 x2.06 371 x2.86
140 59 x0.42 111 x0.8 185 x1.32 276 x1.97 381 x2.72
150 62 x0.41 116 x0.77 191 x1.27 284 x1.89 390 x2.6
160 65 x0.41 121 x0.75 196 x1.23 291 x1.82 398 x2.49
170 69 x0.4 125 x0.74 202 x1.19 297 x1.75 406 x2.39
180 72 x0.4 129 x0.72 207 x1.15 304 x1.69 413 x2.29
190 75 x0.39 133 x0.7 212 x1.12 310 x1.63 420 x2.21
200 78 x0.39 137 x0.68 217 x1.09 316 x1.58 427 x2.14
210 80 x0.38 141 x0.67 222 x1.06 321 x1.53 434 x2.06
220 83 x0.38 144 x0.66 226 x1.03 327 x1.49 440 x2
230 86 x0.37 148 x0.64 231 x1 332 x1.44 446 x1.94
240 88 x0.37 151 x0.63 235 x0.98 337 x1.4 452 x1.88
250 91 x0.36 154 x0.62 239 x0.96 342 x1.37 457 x1.83
260 93 x0.36 158 x0.61 243 x0.93 347 x1.33 463 x1.78
All 56 108 182 274 379

These female standards were last updated a month ago and are based on 24,000 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 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare hip thrust versus one of the following exercises:

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

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