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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 117,000 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 x0.75 158 x1.43 257 x2.34 375 x3.41
120 44 x0.37 99 x0.83 181 x1.51 287 x2.39 410 x3.42
130 55 x0.43 116 x0.89 203 x1.56 315 x2.42 444 x3.42
140 67 x0.48 133 x0.95 225 x1.61 342 x2.45 477 x3.4
150 79 x0.53 150 x1 247 x1.65 369 x2.46 508 x3.39
160 91 x0.57 166 x1.04 268 x1.68 395 x2.47 538 x3.36
170 104 x0.61 183 x1.07 289 x1.7 420 x2.47 567 x3.34
180 116 x0.64 199 x1.1 309 x1.72 444 x2.47 595 x3.31
190 128 x0.67 215 x1.13 329 x1.73 467 x2.46 622 x3.28
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 x2.44 675 x3.21
220 164 x0.75 261 x1.18 385 x1.75 535 x2.43 699 x3.18
230 176 x0.77 276 x1.2 403 x1.75 556 x2.42 724 x3.15
240 188 x0.78 290 x1.21 421 x1.75 576 x2.4 747 x3.11
250 199 x0.8 305 x1.22 438 x1.75 597 x2.39 770 x3.08
260 211 x0.81 319 x1.23 455 x1.75 616 x2.37 793 x3.05
270 222 x0.82 333 x1.23 472 x1.75 636 x2.35 814 x3.02
280 234 x0.83 346 x1.24 488 x1.74 654 x2.34 836 x2.99
290 245 x0.84 360 x1.24 504 x1.74 673 x2.32 857 x2.95
300 256 x0.85 373 x1.24 520 x1.73 691 x2.3 877 x2.92
310 266 x0.86 386 x1.25 535 x1.73 709 x2.29 897 x2.89
All 92 175 291 437 603

These male standards were last updated a week ago and are based on 23,000 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 85 x0.94 150 x1.66 233 x2.59 330 x3.66
100 44 x0.44 91 x0.91 158 x1.58 244 x2.44 342 x3.42
110 49 x0.44 97 x0.88 166 x1.51 253 x2.3 354 x3.22
120 53 x0.44 103 x0.86 173 x1.45 262 x2.19 364 x3.04
130 56 x0.43 108 x0.83 180 x1.39 271 x2.08 374 x2.88
140 60 x0.43 113 x0.81 187 x1.33 279 x1.99 384 x2.74
150 64 x0.42 118 x0.79 193 x1.29 286 x1.91 393 x2.62
160 67 x0.42 123 x0.77 199 x1.24 293 x1.83 401 x2.51
170 70 x0.41 127 x0.75 204 x1.2 300 x1.77 409 x2.4
180 73 x0.41 131 x0.73 210 x1.17 307 x1.7 416 x2.31
190 76 x0.4 135 x0.71 215 x1.13 313 x1.65 423 x2.23
200 79 x0.4 139 x0.7 220 x1.1 319 x1.59 430 x2.15
210 82 x0.39 143 x0.68 224 x1.07 324 x1.54 437 x2.08
220 85 x0.39 147 x0.67 229 x1.04 330 x1.5 443 x2.01
230 88 x0.38 150 x0.65 233 x1.01 335 x1.46 449 x1.95
240 90 x0.38 153 x0.64 238 x0.99 340 x1.42 455 x1.9
250 93 x0.37 157 x0.63 242 x0.97 345 x1.38 461 x1.84
260 95 x0.37 160 x0.62 246 x0.94 350 x1.35 466 x1.79
All 57 110 184 276 382

These female standards were last updated a week ago and are based on 31,000 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.

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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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 lifts + More Exercises

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Exercise Comparisons

Compare hip thrust versus one of the following exercises:

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

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