Hip Thrust

Hip Thrust Standards (lb)

The average Hip Thrust is 309 lb for men and 225 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

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Our Hip Thrust strength standards are based on 1,221,785 lifts by Strength Level users from 2017 to 2026. More...
Hip Thrust
How To

Male Hip Thrust Standards (lb)

Entire Community

Strength LevelWeight
Beginner 100 lb
Novice 188 lb
Intermediate 309 lb
Advanced 460 lb
Elite 631 lb

How much should I be able to Hip Thrust? (lb)

What is the average Hip Thrust? The average Hip Thrust weight for a male lifter is 309 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hip Thrust? Male beginners should aim to lift 100 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 45 102 186 296 424
120 56 119 209 325 459
130 68 136 232 353 492
140 80 153 254 380 524
150 93 170 275 406 554
160 105 186 296 431 583
170 117 202 316 455 612
180 129 218 335 478 639
190 141 233 354 501 665
200 153 248 373 523 690
210 164 263 391 544 715
220 176 277 409 565 738
230 187 291 426 585 761
240 198 305 443 605 784
250 209 319 459 624 806
260 220 333 475 643 827
270 231 346 491 661 848
280 241 359 506 679 868
290 252 371 521 697 888
300 262 384 536 714 907
310 272 396 551 730 926

How many sets and reps of Hip Thrust should I do?

These are the most popular Hip Thrust workouts done by male lifters:

3x10 20%
3x12 15%
3x8 11%
4x10 8%
4x12 5%
years old
lb

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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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Hip Thrust strength standards

Strength Level analysed 383,413 qualifying results from 1,221,785 community lifts to produce our Hip Thrust strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts 1,221,785
Qualifying results 383,413
Male results 158,924
Female results 224,489
Data start
Data cutoff

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

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Related Body Size Standards

Hips

Men 38 in Women 39 in

Hip Size Standards (in)

2,973 user measurements 2022–2026

View All Body Standards