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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 99,000 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 x0.74 71 x1.43 117 x2.33 170 x3.4
55 20 x0.37 46 x0.83 83 x1.51 131 x2.39 188 x3.41
60 26 x0.44 54 x0.9 94 x1.57 145 x2.42 204 x3.41
65 32 x0.5 63 x0.96 105 x1.62 159 x2.45 220 x3.39
70 38 x0.55 71 x1.01 116 x1.66 172 x2.46 236 x3.37
75 44 x0.59 79 x1.06 127 x1.69 185 x2.47 251 x3.34
80 51 x0.63 87 x1.09 137 x1.71 197 x2.47 265 x3.31
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 x1.76 254 x2.41 330 x3.14
110 87 x0.79 133 x1.21 193 x1.76 264 x2.4 342 x3.11
115 93 x0.8 141 x1.22 202 x1.75 274 x2.38 353 x3.07
120 98 x0.82 148 x1.23 210 x1.75 284 x2.36 364 x3.04
125 104 x0.83 155 x1.24 218 x1.75 293 x2.35 375 x3
130 110 x0.84 161 x1.24 227 x1.74 303 x2.33 386 x2.97
135 115 x0.85 168 x1.25 234 x1.74 312 x2.31 396 x2.93
140 120 x0.86 175 x1.25 242 x1.73 321 x2.29 406 x2.9
All 42 80 132 198 274

These male standards were last updated a month ago and are based on 18,000 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 17 x0.43 37 x0.93 66 x1.66 104 x2.59 147 x3.68
45 19 x0.43 40 x0.9 71 x1.57 109 x2.42 154 x3.41
50 22 x0.43 43 x0.87 74 x1.49 114 x2.28 159 x3.19
55 23 x0.43 46 x0.84 78 x1.42 118 x2.15 165 x2.99
60 25 x0.42 49 x0.81 81 x1.36 123 x2.04 169 x2.82
65 27 x0.42 51 x0.79 85 x1.3 126 x1.94 174 x2.68
70 29 x0.41 54 x0.77 88 x1.25 130 x1.86 178 x2.55
75 30 x0.41 56 x0.74 90 x1.21 134 x1.78 182 x2.43
80 32 x0.4 58 x0.72 93 x1.16 137 x1.71 186 x2.33
85 34 x0.39 60 x0.7 96 x1.13 140 x1.65 190 x2.23
90 35 x0.39 62 x0.69 98 x1.09 143 x1.59 193 x2.15
95 36 x0.38 64 x0.67 101 x1.06 146 x1.53 196 x2.07
100 38 x0.38 66 x0.66 103 x1.03 148 x1.48 200 x2
105 39 x0.37 67 x0.64 105 x1 151 x1.44 203 x1.93
110 40 x0.37 69 x0.63 107 x0.97 153 x1.39 206 x1.87
115 42 x0.36 71 x0.61 109 x0.95 156 x1.36 208 x1.81
120 43 x0.36 72 x0.6 111 x0.92 158 x1.32 211 x1.76
All 25 49 82 124 172

These female standards were last updated a month ago and are based on 24,000 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 Press 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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