Hip Thrust

Hip Thrust Standards

Measured in kg

Hip Thrust strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Hip Thrust standards are based on 460,000 lifts by Strength Level users

Male Hip Thrust Standards (kg)

Entire Community

Strength Level Weight
Beginner 38 kg
Novice 76 kg
Intermediate 129 kg
Advanced 196 kg
Elite 273 kg
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 1.00x
Intermediate 1.75x
Advanced 2.50x
Elite 3.50x

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

What is the average Hip Thrust? The average Hip Thrust weight for a male lifter is 129 kg (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 38 kg (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

BW Beg. Nov. Int. Adv. Elite
50 15 38 73 120 176
55 20 46 85 135 194
60 26 55 96 149 211
65 32 63 107 163 227
70 38 71 118 176 242
75 44 79 128 188 257
80 50 87 138 201 271
85 56 95 148 213 285
90 61 103 158 224 298
95 67 110 167 235 311
100 73 118 176 246 324
105 79 125 185 257 336
110 85 132 194 267 347
115 90 139 202 277 359
120 96 146 211 286 370
125 101 153 219 296 380
130 107 160 227 305 391
135 112 166 234 314 401
140 118 173 242 323 411
Age Beg. Nov. Int. Adv. Elite
15 32 64 110 167 233
20 37 74 126 191 266
25 38 76 129 196 273
30 38 76 129 196 273
35 38 76 129 196 273
40 38 76 129 196 273
45 36 72 122 186 259
50 34 67 115 175 243
55 31 62 106 161 225
60 29 57 97 147 205
65 26 51 88 133 186
70 23 46 79 119 167
75 21 41 70 107 149
80 19 37 63 96 133
85 17 33 56 86 119
90 15 30 51 77 108

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

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

3x10 19%
3x12 13%
3x8 11%
4x10 8%
4x12 4%

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kg
kg
years old

Female Hip Thrust Standards (kg)

Entire Community

Strength Level Weight
Beginner 30 kg
Novice 56 kg
Intermediate 93 kg
Advanced 139 kg
Elite 191 kg
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 1.00x
Intermediate 1.50x
Advanced 2.25x
Elite 3.00x

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

What is the average Hip Thrust? The average Hip Thrust weight for a female lifter is 93 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hip Thrust? Female beginners should aim to lift 30 kg (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

BW Beg. Nov. Int. Adv. Elite
40 21 43 75 116 164
45 23 47 80 122 171
50 25 50 84 127 177
55 28 53 88 132 183
60 30 56 92 137 188
65 32 58 95 141 193
70 34 61 98 145 198
75 35 63 102 149 202
80 37 66 104 152 206
85 39 68 107 155 210
90 40 70 110 159 214
95 42 72 112 162 217
100 43 74 115 165 220
105 45 76 117 167 224
110 46 78 119 170 227
115 48 79 122 173 230
120 49 81 124 175 233
Age Beg. Nov. Int. Adv. Elite
15 25 48 79 118 162
20 29 55 90 135 186
25 30 56 93 139 191
30 30 56 93 139 191
35 30 56 93 139 191
40 30 56 93 139 191
45 28 53 88 131 181
50 27 50 83 123 170
55 25 46 76 114 157
60 22 42 70 104 143
65 20 38 63 94 130
70 18 34 57 84 116
75 16 31 51 76 104
80 15 27 45 68 93
85 13 25 41 61 83
90 12 22 37 55 75

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

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

3x10 16%
4x10 9%
3x12 9%
3x8 8%
4x8 6%

Calculate Your Strength Level

kg
kg
years old

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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.