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.

Go to 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
120 41 x0.34 96 x0.8 179 x1.49 288 x2.4 415 x3.46
130 53 x0.41 114 x0.88 203 x1.56 317 x2.44 450 x3.46
140 65 x0.46 131 x0.94 226 x1.61 346 x2.47 484 x3.46
150 77 x0.51 149 x0.99 248 x1.66 374 x2.49 517 x3.45
160 90 x0.56 166 x1.04 270 x1.69 401 x2.5 549 x3.43
170 102 x0.6 183 x1.07 292 x1.72 427 x2.51 579 x3.41
180 115 x0.64 199 x1.11 313 x1.74 452 x2.51 609 x3.38
190 127 x0.67 216 x1.14 334 x1.76 477 x2.51 637 x3.35
200 140 x0.7 232 x1.16 354 x1.77 501 x2.5 665 x3.33
210 153 x0.73 248 x1.18 374 x1.78 524 x2.5 692 x3.3
220 165 x0.75 264 x1.2 393 x1.79 547 x2.49 718 x3.26
230 177 x0.77 280 x1.22 412 x1.79 569 x2.48 744 x3.23
240 190 x0.79 295 x1.23 430 x1.79 591 x2.46 769 x3.2
250 202 x0.81 310 x1.24 448 x1.79 612 x2.45 793 x3.17
260 214 x0.82 325 x1.25 466 x1.79 633 x2.44 816 x3.14
270 225 x0.84 339 x1.26 484 x1.79 654 x2.42 839 x3.11
280 237 x0.85 354 x1.26 501 x1.79 673 x2.41 862 x3.08
290 249 x0.86 368 x1.27 518 x1.79 693 x2.39 884 x3.05
300 260 x0.87 382 x1.27 534 x1.78 712 x2.37 905 x3.02
310 272 x0.88 396 x1.28 550 x1.78 731 x2.36 926 x2.99
All 93 179 300 451 624

These male standards were last updated a month ago and are based on 3,000 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
100 46 x0.46 91 x0.91 155 x1.55 237 x2.36 330 x3.3
110 49 x0.44 95 x0.87 161 x1.46 244 x2.21 338 x3.08
120 52 x0.43 99 x0.83 166 x1.38 250 x2.08 346 x2.88
130 54 x0.42 103 x0.79 171 x1.32 256 x1.97 353 x2.72
140 57 x0.41 107 x0.76 176 x1.26 262 x1.87 360 x2.57
150 60 x0.4 110 x0.74 180 x1.2 267 x1.78 366 x2.44
160 62 x0.39 114 x0.71 184 x1.15 272 x1.7 372 x2.32
170 64 x0.38 117 x0.69 188 x1.11 277 x1.63 377 x2.22
180 66 x0.37 120 x0.66 192 x1.07 281 x1.56 383 x2.13
190 68 x0.36 122 x0.64 196 x1.03 286 x1.5 388 x2.04
200 71 x0.35 125 x0.63 199 x0.99 290 x1.45 393 x1.96
210 72 x0.35 128 x0.61 202 x0.96 294 x1.4 397 x1.89
220 74 x0.34 130 x0.59 205 x0.93 298 x1.35 402 x1.83
230 76 x0.33 133 x0.58 208 x0.91 301 x1.31 406 x1.76
240 78 x0.32 135 x0.56 211 x0.88 305 x1.27 410 x1.71
250 80 x0.32 137 x0.55 214 x0.86 308 x1.23 414 x1.66
260 81 x0.31 139 x0.54 217 x0.83 312 x1.2 418 x1.61
All 55 105 174 260 358

These female standards were last updated a month ago and are based on 3,000 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