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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 187,000 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 x0.75 159 x1.44 260 x2.36 380 x3.45
120 43 x0.36 99 x0.82 181 x1.51 288 x2.4 414 x3.45
130 54 x0.42 115 x0.89 203 x1.56 316 x2.43 446 x3.43
140 66 x0.47 131 x0.94 224 x1.6 342 x2.44 478 x3.41
150 77 x0.51 147 x0.98 245 x1.63 368 x2.45 508 x3.39
160 89 x0.55 163 x1.02 265 x1.66 393 x2.45 537 x3.36
170 100 x0.59 179 x1.05 285 x1.68 417 x2.45 565 x3.32
180 112 x0.62 194 x1.08 305 x1.69 440 x2.44 592 x3.29
190 123 x0.65 209 x1.1 324 x1.7 463 x2.43 618 x3.26
200 135 x0.67 224 x1.12 342 x1.71 485 x2.42 644 x3.22
210 146 x0.7 239 x1.14 360 x1.71 506 x2.41 669 x3.18
220 158 x0.72 253 x1.15 378 x1.72 527 x2.39 692 x3.15
230 169 x0.73 267 x1.16 395 x1.72 547 x2.38 716 x3.11
240 180 x0.75 281 x1.17 412 x1.72 567 x2.36 738 x3.08
250 191 x0.76 295 x1.18 428 x1.71 586 x2.35 760 x3.04
260 202 x0.78 308 x1.19 444 x1.71 605 x2.33 782 x3.01
270 212 x0.79 321 x1.19 460 x1.7 624 x2.31 803 x2.97
280 223 x0.8 334 x1.19 476 x1.7 642 x2.29 823 x2.94
290 233 x0.8 347 x1.2 491 x1.69 659 x2.27 843 x2.91
300 244 x0.81 360 x1.2 506 x1.69 677 x2.26 863 x2.88
310 254 x0.82 372 x1.2 520 x1.68 693 x2.24 882 x2.84
All 88 170 286 430 596

These male standards were last updated a week ago and are based on 27,000 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 42 x0.46 89 x0.98 156 x1.74 243 x2.7 344 x3.82
100 46 x0.46 95 x0.95 164 x1.64 253 x2.53 355 x3.55
110 50 x0.45 100 x0.91 172 x1.56 262 x2.38 366 x3.33
120 54 x0.45 106 x0.88 179 x1.49 271 x2.26 376 x3.14
130 57 x0.44 111 x0.85 185 x1.42 279 x2.14 386 x2.97
140 61 x0.43 115 x0.82 191 x1.37 286 x2.04 395 x2.82
150 64 x0.43 120 x0.8 197 x1.31 293 x1.95 403 x2.69
160 67 x0.42 124 x0.78 202 x1.27 300 x1.87 411 x2.57
170 70 x0.41 128 x0.75 208 x1.22 306 x1.8 418 x2.46
180 73 x0.41 132 x0.73 213 x1.18 312 x1.73 425 x2.36
190 76 x0.4 136 x0.72 217 x1.14 318 x1.67 432 x2.27
200 79 x0.39 139 x0.7 222 x1.11 324 x1.62 438 x2.19
210 81 x0.39 143 x0.68 226 x1.08 329 x1.57 444 x2.12
220 84 x0.38 146 x0.67 231 x1.05 334 x1.52 450 x2.05
230 86 x0.37 150 x0.65 235 x1.02 339 x1.47 456 x1.98
240 89 x0.37 153 x0.64 239 x0.99 344 x1.43 461 x1.92
250 91 x0.36 156 x0.62 242 x0.97 348 x1.39 467 x1.87
260 93 x0.36 159 x0.61 246 x0.95 352 x1.36 472 x1.81
All 58 113 188 284 393

These female standards were last updated a week ago and are based on 37,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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.

More Exercises

Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 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 Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift EZ Bar Curl Romanian Deadlift Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Box Squat Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press

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