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 14,000 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 31 x0.29 81 x0.74 158 x1.44 260 x2.37 381 x3.47
120 42 x0.35 98 x0.82 181 x1.51 290 x2.41 417 x3.48
130 54 x0.41 115 x0.88 204 x1.57 318 x2.45 451 x3.47
140 65 x0.47 132 x0.94 226 x1.62 346 x2.47 484 x3.46
150 77 x0.51 148 x0.99 248 x1.65 373 x2.49 516 x3.44
160 89 x0.56 165 x1.03 269 x1.68 399 x2.49 546 x3.41
170 101 x0.6 181 x1.07 290 x1.71 424 x2.49 576 x3.39
180 113 x0.63 197 x1.1 310 x1.72 449 x2.49 604 x3.36
190 126 x0.66 213 x1.12 330 x1.74 472 x2.49 632 x3.32
200 138 x0.69 229 x1.14 349 x1.75 495 x2.48 658 x3.29
210 150 x0.71 244 x1.16 368 x1.75 518 x2.47 684 x3.26
220 162 x0.73 259 x1.18 387 x1.76 540 x2.45 709 x3.22
230 173 x0.75 274 x1.19 405 x1.76 561 x2.44 734 x3.19
240 185 x0.77 289 x1.2 423 x1.76 582 x2.43 758 x3.16
250 197 x0.79 303 x1.21 440 x1.76 602 x2.41 781 x3.12
260 208 x0.8 318 x1.22 457 x1.76 622 x2.39 804 x3.09
270 219 x0.81 332 x1.23 474 x1.76 642 x2.38 826 x3.06
280 230 x0.82 345 x1.23 490 x1.75 661 x2.36 847 x3.03
290 241 x0.83 359 x1.24 506 x1.75 679 x2.34 868 x2.99
300 252 x0.84 372 x1.24 522 x1.74 698 x2.33 889 x2.96
310 263 x0.85 385 x1.24 538 x1.73 716 x2.31 909 x2.93
All 92 177 296 445 616

These male standards were last updated 4 hours ago and are based on 7,000 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 40 x0.44 84 x0.93 148 x1.64 229 x2.55 324 x3.6
100 43 x0.43 89 x0.89 155 x1.55 238 x2.38 334 x3.34
110 47 x0.43 94 x0.86 161 x1.47 246 x2.24 344 x3.13
120 50 x0.42 99 x0.82 167 x1.39 254 x2.11 353 x2.94
130 53 x0.41 103 x0.79 173 x1.33 260 x2 361 x2.78
140 56 x0.4 107 x0.77 178 x1.27 267 x1.91 368 x2.63
150 59 x0.39 111 x0.74 183 x1.22 273 x1.82 376 x2.5
160 62 x0.39 115 x0.72 188 x1.17 279 x1.74 382 x2.39
170 64 x0.38 118 x0.7 192 x1.13 284 x1.67 389 x2.29
180 67 x0.37 122 x0.68 197 x1.09 290 x1.61 395 x2.19
190 69 x0.36 125 x0.66 201 x1.06 295 x1.55 401 x2.11
200 72 x0.36 128 x0.64 205 x1.02 299 x1.5 406 x2.03
210 74 x0.35 131 x0.62 209 x0.99 304 x1.45 412 x1.96
220 76 x0.35 134 x0.61 212 x0.96 308 x1.4 417 x1.89
230 78 x0.34 137 x0.59 216 x0.94 312 x1.36 422 x1.83
240 80 x0.33 139 x0.58 219 x0.91 317 x1.32 426 x1.78
250 82 x0.33 142 x0.57 222 x0.89 320 x1.28 431 x1.72
260 84 x0.32 145 x0.56 225 x0.87 324 x1.25 435 x1.67
All 54 105 176 265 367

These female standards were last updated 4 hours ago and are based on 9,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare hip thrust versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension