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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 125,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 15 x0.3 37 x0.75 72 x1.43 117 x2.34 171 x3.41
55 21 x0.37 46 x0.83 83 x1.51 132 x2.39 188 x3.42
60 26 x0.44 54 x0.91 95 x1.58 146 x2.43 205 x3.41
65 32 x0.5 63 x0.97 106 x1.62 159 x2.45 221 x3.4
70 38 x0.55 71 x1.02 116 x1.66 172 x2.46 236 x3.38
75 44 x0.59 79 x1.06 127 x1.69 185 x2.47 251 x3.35
80 51 x0.63 87 x1.09 137 x1.71 197 x2.47 265 x3.32
85 57 x0.67 95 x1.12 147 x1.73 209 x2.46 279 x3.28
90 63 x0.7 103 x1.15 157 x1.74 221 x2.45 292 x3.25
95 69 x0.72 111 x1.17 166 x1.75 232 x2.44 305 x3.21
100 75 x0.75 119 x1.19 175 x1.75 243 x2.43 318 x3.18
105 81 x0.77 126 x1.2 184 x1.75 253 x2.41 330 x3.14
110 87 x0.79 133 x1.21 193 x1.75 264 x2.4 342 x3.11
115 92 x0.8 140 x1.22 202 x1.75 274 x2.38 353 x3.07
120 98 x0.82 147 x1.23 210 x1.75 284 x2.36 364 x3.03
125 104 x0.83 154 x1.23 218 x1.75 293 x2.34 375 x3
130 109 x0.84 161 x1.24 226 x1.74 302 x2.33 385 x2.96
135 115 x0.85 168 x1.24 234 x1.73 312 x2.31 396 x2.93
140 120 x0.86 174 x1.25 242 x1.73 320 x2.29 406 x2.9
All 42 79 132 198 274

These male standards were last updated a month ago and are based on 23,000 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 18 x0.44 38 x0.95 67 x1.68 105 x2.62 148 x3.71
45 20 x0.44 41 x0.91 72 x1.59 110 x2.45 155 x3.44
50 22 x0.44 44 x0.88 75 x1.51 115 x2.3 161 x3.21
55 24 x0.44 47 x0.85 79 x1.44 120 x2.17 166 x3.02
60 26 x0.43 50 x0.83 83 x1.38 124 x2.06 171 x2.85
65 28 x0.43 52 x0.8 86 x1.32 128 x1.96 175 x2.7
70 30 x0.42 54 x0.78 89 x1.27 131 x1.88 180 x2.57
75 31 x0.42 57 x0.76 92 x1.22 135 x1.8 184 x2.45
80 33 x0.41 59 x0.74 94 x1.18 138 x1.73 188 x2.34
85 34 x0.4 61 x0.72 97 x1.14 141 x1.66 191 x2.25
90 36 x0.4 63 x0.7 99 x1.1 144 x1.6 195 x2.16
95 37 x0.39 65 x0.68 102 x1.07 147 x1.55 198 x2.08
100 39 x0.39 67 x0.67 104 x1.04 150 x1.5 201 x2.01
105 40 x0.38 68 x0.65 106 x1.01 152 x1.45 204 x1.94
110 41 x0.37 70 x0.64 108 x0.98 155 x1.41 207 x1.88
115 42 x0.37 72 x0.62 110 x0.96 157 x1.37 210 x1.83
120 44 x0.36 73 x0.61 112 x0.94 160 x1.33 213 x1.77
All 26 50 83 125 173

These female standards were last updated a month ago and are based on 31,000 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.

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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.

More Exercises

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Bodyweight

Pull Ups 912,000 lifts Push Ups 438,000 lifts Chin Ups 202,000 lifts Dips 366,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 49,000 lifts Crunches 29,000 lifts One Arm Pull Ups 1,000 lifts Diamond Pushups 1,000 lifts One Arm Push Ups 12,000 lifts Russian Twist 752 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Back Extension 700 lifts Hanging Leg Raise 826 lifts Burpees 10,000 lifts Single Leg Squat 15,000 lifts Lying Leg Raise 484 lifts Inverted Row 543 lifts Glute Bridge 555 lifts Handstand Push Ups 10,000 lifts Toes To Bar 568 lifts Glute Ham Raise 273 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 751,000 lifts Dumbbell Curl 597,000 lifts Dumbbell Shoulder Press 362,000 lifts Incline Dumbbell Bench Press 184,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Row 152,000 lifts Dumbbell Lateral Raise 102,000 lifts Dumbbell Tricep Extension 38,000 lifts Goblet Squat 24,000 lifts Dumbbell Fly 48,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Lunge 39,000 lifts Dumbbell Pullover 7,000 lifts Arnold Press 14,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Decline Dumbbell Bench Press 4,000 lifts Dumbbell Floor Press 1,000 lifts Incline Dumbbell Fly 16,000 lifts Dumbbell Tricep Kickback 957 lifts Incline Dumbbell Curl 9,000 lifts Chest Supported Dumbbell Row 661 lifts Dumbbell Reverse Fly 5,000 lifts

Machine

Sled Leg Press 305,000 lifts Horizontal Leg Press 175,000 lifts Chest Press 60,000 lifts Leg Extension 106,000 lifts Machine Shoulder Press 26,000 lifts Calf Raise 60,000 lifts Pec Deck Fly 18,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 33,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

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Exercise Comparisons

Compare hip thrust versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Barbell Curl Front Squat Incline Bench Press Hex Bar Deadlift Bent Over Row Sumo Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Decline Bench Press Preacher Curl Floor Press T-Bar Row Box Squat Seated Shoulder Press Rack Pull Pendlay Row Barbell Shrug Lying Tricep Extension Stiff Legged Deadlift Tricep Extension Reverse Barbell Curl Barbell Lunge Bulgarian Split Squat Good Morning Zercher Squat Reverse Wrist Curl Split Squat Upright Row Wrist Curl Reverse Grip Bench Press Landmine Squat