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 70,000 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 x0.3 82 x0.75 158 x1.44 259 x2.35 378 x3.44
120 43 x0.36 99 x0.82 181 x1.51 288 x2.4 413 x3.44
130 55 x0.42 116 x0.89 204 x1.57 316 x2.43 447 x3.44
140 67 x0.48 133 x0.95 226 x1.61 344 x2.46 480 x3.43
150 79 x0.52 149 x0.99 247 x1.65 370 x2.47 511 x3.41
160 91 x0.57 166 x1.04 269 x1.68 396 x2.48 541 x3.38
170 103 x0.6 182 x1.07 289 x1.7 421 x2.48 570 x3.35
180 115 x0.64 198 x1.1 309 x1.72 445 x2.47 598 x3.32
190 127 x0.67 214 x1.13 329 x1.73 469 x2.47 626 x3.29
200 139 x0.7 229 x1.15 348 x1.74 492 x2.46 652 x3.26
210 151 x0.72 245 x1.17 367 x1.75 514 x2.45 678 x3.23
220 163 x0.74 260 x1.18 386 x1.75 536 x2.44 703 x3.19
230 175 x0.76 275 x1.19 404 x1.75 557 x2.42 727 x3.16
240 186 x0.78 289 x1.21 421 x1.75 578 x2.41 750 x3.13
250 198 x0.79 304 x1.21 438 x1.75 598 x2.39 773 x3.09
260 209 x0.81 318 x1.22 455 x1.75 618 x2.38 796 x3.06
270 221 x0.82 332 x1.23 472 x1.75 637 x2.36 818 x3.03
280 232 x0.83 345 x1.23 488 x1.74 656 x2.34 839 x3
290 243 x0.84 359 x1.24 504 x1.74 674 x2.33 860 x2.96
300 254 x0.85 372 x1.24 520 x1.73 692 x2.31 880 x2.93
310 264 x0.85 385 x1.24 535 x1.73 710 x2.29 900 x2.9
All 92 176 293 440 608

These male standards were last updated a week ago and are based on 14,000 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 x0.92 147 x1.64 230 x2.56 326 x3.63
100 43 x0.43 89 x0.89 156 x1.56 240 x2.4 338 x3.38
110 47 x0.43 95 x0.86 163 x1.48 250 x2.27 349 x3.18
120 51 x0.42 100 x0.83 170 x1.42 258 x2.15 360 x3
130 54 x0.42 105 x0.81 177 x1.36 266 x2.05 369 x2.84
140 58 x0.41 110 x0.79 183 x1.31 274 x1.96 378 x2.7
150 61 x0.41 115 x0.76 189 x1.26 281 x1.87 386 x2.58
160 64 x0.4 119 x0.74 194 x1.21 288 x1.8 394 x2.46
170 67 x0.4 123 x0.72 200 x1.17 294 x1.73 402 x2.36
180 70 x0.39 127 x0.71 205 x1.14 300 x1.67 409 x2.27
190 73 x0.38 131 x0.69 209 x1.1 306 x1.61 416 x2.19
200 76 x0.38 135 x0.67 214 x1.07 312 x1.56 422 x2.11
210 79 x0.37 138 x0.66 219 x1.04 317 x1.51 429 x2.04
220 81 x0.37 142 x0.64 223 x1.01 322 x1.47 435 x1.98
230 84 x0.36 145 x0.63 227 x0.99 327 x1.42 440 x1.92
240 86 x0.36 148 x0.62 231 x0.96 332 x1.38 446 x1.86
250 88 x0.35 151 x0.6 235 x0.94 337 x1.35 451 x1.81
260 91 x0.35 154 x0.59 239 x0.92 341 x1.31 457 x1.76
All 55 107 180 272 377

These female standards were last updated a week ago and are based on 18,000 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.

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Dumbbell

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Machine

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Cable

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Exercise Comparisons

Compare hip thrust versus one of the following exercises:

Bench Deadlift Squat 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 Decline Bench Press Rack Pull Preacher Curl Pendlay Row Barbell Shrug Box Squat T-Bar Row Floor Press Zercher Squat Stiff Legged Deadlift Wrist Curl Lying Tricep Extension Bulgarian Split Squat Upright Row Barbell Lunge Tricep Extension Reverse Wrist Curl Good Morning Landmine Squat Split Squat