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 40,000 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 x0.28 80 x0.73 156 x1.42 258 x2.35 379 x3.45
120 41 x0.35 97 x0.81 180 x1.5 288 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 x0.93 225 x1.61 345 x2.46 483 x3.45
150 77 x0.51 148 x0.98 247 x1.65 372 x2.48 515 x3.43
160 89 x0.55 164 x1.03 269 x1.68 398 x2.49 545 x3.41
170 101 x0.59 181 x1.06 289 x1.7 424 x2.49 575 x3.38
180 113 x0.63 197 x1.1 310 x1.72 448 x2.49 604 x3.36
190 125 x0.66 213 x1.12 330 x1.74 472 x2.49 632 x3.33
200 138 x0.69 229 x1.14 350 x1.75 496 x2.48 659 x3.29
210 150 x0.71 245 x1.16 369 x1.76 518 x2.47 685 x3.26
220 162 x0.74 260 x1.18 388 x1.76 541 x2.46 711 x3.23
230 174 x0.75 275 x1.2 406 x1.76 562 x2.44 735 x3.2
240 185 x0.77 290 x1.21 424 x1.77 583 x2.43 759 x3.16
250 197 x0.79 304 x1.22 441 x1.77 604 x2.42 783 x3.13
260 209 x0.8 319 x1.23 459 x1.76 624 x2.4 806 x3.1
270 220 x0.82 333 x1.23 476 x1.76 644 x2.38 828 x3.07
280 232 x0.83 347 x1.24 492 x1.76 663 x2.37 850 x3.04
290 243 x0.84 360 x1.24 508 x1.75 682 x2.35 871 x3
300 254 x0.85 374 x1.25 524 x1.75 700 x2.33 892 x2.97
310 265 x0.85 387 x1.25 540 x1.74 719 x2.32 913 x2.94
All 90 175 294 444 615

These male standards were last updated a week ago and are based on 8,000 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 x0.44 83 x0.93 147 x1.64 229 x2.55 324 x3.6
100 43 x0.43 89 x0.89 155 x1.55 238 x2.38 335 x3.35
110 47 x0.42 94 x0.85 161 x1.47 246 x2.24 345 x3.13
120 50 x0.42 99 x0.82 167 x1.4 254 x2.12 354 x2.95
130 53 x0.41 103 x0.79 173 x1.33 261 x2.01 362 x2.79
140 56 x0.4 108 x0.77 179 x1.28 268 x1.91 370 x2.64
150 59 x0.4 112 x0.74 184 x1.23 274 x1.83 377 x2.52
160 62 x0.39 115 x0.72 189 x1.18 280 x1.75 385 x2.4
170 65 x0.38 119 x0.7 194 x1.14 286 x1.68 391 x2.3
180 67 x0.37 123 x0.68 198 x1.1 292 x1.62 398 x2.21
190 70 x0.37 126 x0.66 202 x1.06 297 x1.56 404 x2.12
200 72 x0.36 129 x0.65 206 x1.03 302 x1.51 409 x2.05
210 75 x0.36 132 x0.63 210 x1 306 x1.46 415 x1.98
220 77 x0.35 135 x0.61 214 x0.97 311 x1.41 420 x1.91
230 79 x0.34 138 x0.6 218 x0.95 315 x1.37 425 x1.85
240 81 x0.34 141 x0.59 221 x0.92 320 x1.33 430 x1.79
250 83 x0.33 144 x0.57 225 x0.9 324 x1.29 435 x1.74
260 85 x0.33 146 x0.56 228 x0.88 328 x1.26 440 x1.69
All 54 105 176 266 369

These female standards were last updated a week ago and are based on 11,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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