Hip Thrust Standards (kg)

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 14,000 lifts by Strength Level users.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Hip Thrust Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 25 x0.42 53 x0.89 94 x1.57 147 x2.45 208 x3.46
65 31 x0.48 62 x0.96 106 x1.63 161 x2.48 225 x3.45
70 37 x0.53 71 x1.01 117 x1.67 175 x2.5 241 x3.44
75 44 x0.58 79 x1.06 128 x1.71 188 x2.51 256 x3.42
80 50 x0.62 88 x1.1 139 x1.73 201 x2.51 271 x3.39
85 56 x0.66 96 x1.13 149 x1.75 213 x2.51 286 x3.36
90 63 x0.7 104 x1.16 159 x1.77 225 x2.51 300 x3.33
95 69 x0.72 112 x1.18 169 x1.78 237 x2.5 313 x3.3
100 75 x0.75 120 x1.2 179 x1.79 249 x2.49 326 x3.26
105 81 x0.77 128 x1.22 188 x1.79 260 x2.47 339 x3.23
110 87 x0.79 136 x1.23 197 x1.79 271 x2.46 351 x3.19
115 93 x0.81 143 x1.24 206 x1.79 281 x2.44 363 x3.16
120 99 x0.83 150 x1.25 215 x1.79 291 x2.43 375 x3.13
125 105 x0.84 158 x1.26 224 x1.79 302 x2.41 386 x3.09
130 111 x0.85 165 x1.27 232 x1.79 311 x2.39 398 x3.06
135 117 x0.87 172 x1.27 241 x1.78 321 x2.38 408 x3.03
140 123 x0.88 179 x1.28 249 x1.78 330 x2.36 419 x2.99
All 42 81 136 205 283

These male standards were last updated a month ago and are based on 3,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Hip Thrust Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 19 x0.47 39 x0.97 67 x1.68 103 x2.58 145 x3.62
45 21 x0.46 41 x0.91 70 x1.56 107 x2.38 149 x3.32
50 22 x0.44 43 x0.87 73 x1.46 111 x2.21 154 x3.07
55 24 x0.43 45 x0.82 76 x1.38 114 x2.07 157 x2.86
60 25 x0.42 47 x0.79 78 x1.3 117 x1.95 161 x2.68
65 26 x0.4 49 x0.75 80 x1.24 120 x1.84 164 x2.52
70 27 x0.39 51 x0.72 83 x1.18 122 x1.74 167 x2.39
75 29 x0.38 52 x0.7 85 x1.13 125 x1.66 170 x2.27
80 30 x0.37 54 x0.67 86 x1.08 127 x1.59 173 x2.16
85 31 x0.36 55 x0.65 88 x1.04 129 x1.52 175 x2.06
90 32 x0.35 57 x0.63 90 x1 131 x1.46 178 x1.97
95 33 x0.35 58 x0.61 92 x0.96 133 x1.4 180 x1.9
100 34 x0.34 59 x0.59 93 x0.93 135 x1.35 182 x1.82
105 35 x0.33 60 x0.57 95 x0.9 137 x1.3 184 x1.76
110 36 x0.32 61 x0.56 96 x0.87 139 x1.26 186 x1.69
115 36 x0.32 63 x0.54 98 x0.85 140 x1.22 188 x1.64
120 37 x0.31 64 x0.53 99 x0.82 142 x1.18 190 x1.59
All 25 48 79 118 163

These female standards were last updated a month ago and are based on 3,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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