Hip Thrust Standards (kg)

The average Hip Thrust is 140 kg for men and 102 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Hip Thrust strength standards are based on 1,221,785 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Hip Thrust Standards (kg)

Weight

Strength Level	Weight
Beginner	45 kg
Novice	85 kg
Intermediate	140 kg
Advanced	208 kg
Elite	286 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.25x
Intermediate	1.75x
Advanced	2.75x
Elite	3.75x

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 140 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 45 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	20	46	85	135	193
55	26	55	96	149	210
60	32	63	107	163	227
65	38	72	118	176	242
70	44	80	129	189	257
75	50	88	139	201	272
80	56	96	149	213	285
85	62	104	158	225	298
90	68	111	168	236	311
95	74	119	177	246	324
100	80	126	186	257	335
105	86	133	194	267	347
110	91	140	203	277	358
115	97	147	211	286	369
120	102	154	219	295	379
125	107	160	227	305	390
130	113	167	234	313	400
135	118	173	242	322	409
140	123	179	249	330	419

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	178	244
20	44	83	136	203	279
25	45	85	140	208	286
30	45	85	140	208	286
35	45	85	140	208	286
40	45	85	140	208	286
45	43	81	133	197	271
50	40	75	124	185	254
55	37	70	114	170	234
60	34	64	104	156	214
65	31	57	95	141	193
70	28	52	85	127	174
75	25	46	76	114	156
80	22	42	68	102	140
85	20	37	61	91	125
90	18	33	55	82	112

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%

4x8 4%

2x10 4%

3x15 4%

5x10 3%

3x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	1514
2	3	12	15%	1145
3	3	8	11%	826
4	4	10	8%	583
5	4	12	5%	372
6	4	8	4%	331
7	2	10	4%	302
8	3	15	4%	285
9	5	10	3%	230
10	3	5	3%	211

Female

Female Hip Thrust Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	35 kg
Novice	64 kg
Intermediate	102 kg
Advanced	149 kg
Elite	203 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.75x
Advanced	2.50x
Elite	3.25x

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 102 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 35 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	25	49	83	125	174
45	28	53	88	131	181
50	30	56	92	137	187
55	33	60	96	142	194
60	35	63	100	147	199
65	37	66	104	151	204
70	39	69	108	155	209
75	41	71	111	159	214
80	43	74	114	163	218
85	45	76	117	167	222
90	47	78	120	170	226
95	49	81	123	173	230
100	50	83	125	177	234
105	52	85	128	180	237
110	54	87	130	182	240
115	55	89	133	185	244
120	57	91	135	188	247

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	54	87	127	173
20	35	62	99	146	198
25	35	64	102	149	203
30	35	64	102	149	203
35	35	64	102	149	203
40	35	64	102	149	203
45	34	60	97	142	192
50	31	56	90	132	180
55	29	52	83	122	166
60	26	47	76	111	151
65	24	43	69	101	137
70	22	39	62	91	123
75	19	35	56	81	111
80	17	31	50	73	99
85	15	28	45	65	89
90	14	25	40	59	80

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

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

3x10 17%

3x8 10%

3x12 9%

4x10 9%

4x8 6%

3x15 5%

4x12 5%

5x10 3%

2x10 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	1440
2	3	8	10%	847
3	3	12	9%	793
4	4	10	9%	787
5	4	8	6%	555
6	3	15	5%	460
7	4	12	5%	419
8	5	10	3%	297
9	2	10	3%	234
10	5	5	3%	225

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Hip Thrust strength standards

Strength Level analysed 383,413 qualifying results from 1,221,785 community lifts to produce our Hip Thrust strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	1,221,785
Qualifying results	383,413
Male results	158,924
Female results	224,489
Data start	17 May 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	20	46	85	135	193
55	26	55	96	149	210
60	32	63	107	163	227
65	38	72	118	176	242
70	44	80	129	189	257
75	50	88	139	201	272
80	56	96	149	213	285
85	62	104	158	225	298
90	68	111	168	236	311
95	74	119	177	246	324
100	80	126	186	257	335
105	86	133	194	267	347
110	91	140	203	277	358
115	97	147	211	286	369
120	102	154	219	295	379
125	107	160	227	305	390
130	113	167	234	313	400
135	118	173	242	322	409
140	123	179	249	330	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	178	244
20	44	83	136	203	279
25	45	85	140	208	286
30	45	85	140	208	286
35	45	85	140	208	286
40	45	85	140	208	286
45	43	81	133	197	271
50	40	75	124	185	254
55	37	70	114	170	234
60	34	64	104	156	214
65	31	57	95	141	193
70	28	52	85	127	174
75	25	46	76	114	156
80	22	42	68	102	140
85	20	37	61	91	125
90	18	33	55	82	112

BW	Beg.	Nov.	Int.	Adv.	Elite
40	25	49	83	125	174
45	28	53	88	131	181
50	30	56	92	137	187
55	33	60	96	142	194
60	35	63	100	147	199
65	37	66	104	151	204
70	39	69	108	155	209
75	41	71	111	159	214
80	43	74	114	163	218
85	45	76	117	167	222
90	47	78	120	170	226
95	49	81	123	173	230
100	50	83	125	177	234
105	52	85	128	180	237
110	54	87	130	182	240
115	55	89	133	185	244
120	57	91	135	188	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	54	87	127	173
20	35	62	99	146	198
25	35	64	102	149	203
30	35	64	102	149	203
35	35	64	102	149	203
40	35	64	102	149	203
45	34	60	97	142	192
50	31	56	90	132	180
55	29	52	83	122	166
60	26	47	76	111	151
65	24	43	69	101	137
70	22	39	62	91	123
75	19	35	56	81	111
80	17	31	50	73	99
85	15	28	45	65	89
90	14	25	40	59	80

BW	Beg.	Nov.	Int.	Adv.	Elite
50	20	46	85	135	193
55	26	55	96	149	210
60	32	63	107	163	227
65	38	72	118	176	242
70	44	80	129	189	257
75	50	88	139	201	272
80	56	96	149	213	285
85	62	104	158	225	298
90	68	111	168	236	311
95	74	119	177	246	324
100	80	126	186	257	335
105	86	133	194	267	347
110	91	140	203	277	358
115	97	147	211	286	369
120	102	154	219	295	379
125	107	160	227	305	390
130	113	167	234	313	400
135	118	173	242	322	409
140	123	179	249	330	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	178	244
20	44	83	136	203	279
25	45	85	140	208	286
30	45	85	140	208	286
35	45	85	140	208	286
40	45	85	140	208	286
45	43	81	133	197	271
50	40	75	124	185	254
55	37	70	114	170	234
60	34	64	104	156	214
65	31	57	95	141	193
70	28	52	85	127	174
75	25	46	76	114	156
80	22	42	68	102	140
85	20	37	61	91	125
90	18	33	55	82	112

BW	Beg.	Nov.	Int.	Adv.	Elite
40	25	49	83	125	174
45	28	53	88	131	181
50	30	56	92	137	187
55	33	60	96	142	194
60	35	63	100	147	199
65	37	66	104	151	204
70	39	69	108	155	209
75	41	71	111	159	214
80	43	74	114	163	218
85	45	76	117	167	222
90	47	78	120	170	226
95	49	81	123	173	230
100	50	83	125	177	234
105	52	85	128	180	237
110	54	87	130	182	240
115	55	89	133	185	244
120	57	91	135	188	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	54	87	127	173
20	35	62	99	146	198
25	35	64	102	149	203
30	35	64	102	149	203
35	35	64	102	149	203
40	35	64	102	149	203
45	34	60	97	142	192
50	31	56	90	132	180
55	29	52	83	122	166
60	26	47	76	111	151
65	24	43	69	101	137
70	22	39	62	91	123
75	19	35	56	81	111
80	17	31	50	73	99
85	15	28	45	65	89
90	14	25	40	59	80

Hip Thrust Standards (kg)

Male

Male Hip Thrust Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Hip Thrust Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Hip Thrust strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	20	46	85	135	193
55	26	55	96	149	210
60	32	63	107	163	227
65	38	72	118	176	242
70	44	80	129	189	257
75	50	88	139	201	272
80	56	96	149	213	285
85	62	104	158	225	298
90	68	111	168	236	311
95	74	119	177	246	324
100	80	126	186	257	335
105	86	133	194	267	347
110	91	140	203	277	358
115	97	147	211	286	369
120	102	154	219	295	379
125	107	160	227	305	390
130	113	167	234	313	400
135	118	173	242	322	409
140	123	179	249	330	419

Age	Beg.	Nov.	Int.	Adv.	Elite
15	39	73	119	178	244
20	44	83	136	203	279
25	45	85	140	208	286
30	45	85	140	208	286
35	45	85	140	208	286
40	45	85	140	208	286
45	43	81	133	197	271
50	40	75	124	185	254
55	37	70	114	170	234
60	34	64	104	156	214
65	31	57	95	141	193
70	28	52	85	127	174
75	25	46	76	114	156
80	22	42	68	102	140
85	20	37	61	91	125
90	18	33	55	82	112

BW	Beg.	Nov.	Int.	Adv.	Elite
40	25	49	83	125	174
45	28	53	88	131	181
50	30	56	92	137	187
55	33	60	96	142	194
60	35	63	100	147	199
65	37	66	104	151	204
70	39	69	108	155	209
75	41	71	111	159	214
80	43	74	114	163	218
85	45	76	117	167	222
90	47	78	120	170	226
95	49	81	123	173	230
100	50	83	125	177	234
105	52	85	128	180	237
110	54	87	130	182	240
115	55	89	133	185	244
120	57	91	135	188	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	54	87	127	173
20	35	62	99	146	198
25	35	64	102	149	203
30	35	64	102	149	203
35	35	64	102	149	203
40	35	64	102	149	203
45	34	60	97	142	192
50	31	56	90	132	180
55	29	52	83	122	166
60	26	47	76	111	151
65	24	43	69	101	137
70	22	39	62	91	123
75	19	35	56	81	111
80	17	31	50	73	99
85	15	28	45	65	89
90	14	25	40	59	80