Hip Thrust

Hip Thrust Standards

Measured in lb

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 782,644 lifts by Strength Level users

Male Hip Thrust Standards (lb)

Entire Community

Strength LevelWeight
Beginner84 lb
Novice167 lb
Intermediate284 lb
Advanced432 lb
Elite603 lb

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

What is the average Hip Thrust? The average Hip Thrust weight for a male lifter is 284 lb (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 84 lb (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
1103283161265388
12043100184294423
13054116207322457
14066133229350489
15078150250376521
16090166271402551
170102182292427580
180114198312451608
190126214331475635
200137229351497662
210149244369520687
220161259387541712
230172274405562736
240184288423583760
250195303440603783
260207316457623805
270218330473642827
280229344489661848
290239357505679869
300250370521697889
310261383536714909

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.