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 793,959 lifts by Strength Level users

Male Hip Thrust Standards (kg)

Entire Community

Strength LevelWeight
Beginner38 kg
Novice76 kg
Intermediate129 kg
Advanced196 kg
Elite273 kg

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

BWBeg.Nov.Int.Adv.Elite
50153873120176
55204685135194
60265596149211
653263107163227
703871118176242
754479128188257
805087138201271
855695148213285
9061103158224298
9567110167235311
10073118176246324
10579125185257336
11085132194267347
11590139202277359
12096146211286370
125101153219296380
130107160227305391
135112166234314401
140118173242323411

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%

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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.