Hip Thrust Standards (lb)

The average Hip Thrust is 309 lb for men and 225 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	100 lb
Novice	188 lb
Intermediate	309 lb
Advanced	460 lb
Elite	631 lb

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? (lb)

What is the average Hip Thrust? The average Hip Thrust weight for a male lifter is 309 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 100 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	45	102	186	296	424
120	56	119	209	325	459
130	68	136	232	353	492
140	80	153	254	380	524
150	93	170	275	406	554
160	105	186	296	431	583
170	117	202	316	455	612
180	129	218	335	478	639
190	141	233	354	501	665
200	153	248	373	523	690
210	164	263	391	544	715
220	176	277	409	565	738
230	187	291	426	585	761
240	198	305	443	605	784
250	209	319	459	624	806
260	220	333	475	643	827
270	231	346	491	661	848
280	241	359	506	679	868
290	252	371	521	697	888
300	262	384	536	714	907
310	272	396	551	730	926

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	85	160	263	392	538
20	98	183	301	448	615
25	100	188	309	460	631
30	100	188	309	460	631
35	100	188	309	460	631
40	100	188	309	460	631
45	95	178	292	435	598
50	89	166	273	407	559
55	82	153	252	376	516
60	75	140	230	343	471
65	68	127	208	310	427
70	61	114	188	279	384
75	55	102	168	250	344
80	49	92	151	224	308
85	44	82	135	201	276
90	39	74	121	180	248

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	78 lb
Novice	140 lb
Intermediate	225 lb
Advanced	329 lb
Elite	448 lb

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? (lb)

What is the average Hip Thrust? The average Hip Thrust weight for a female lifter is 225 lb (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 78 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	109	184	278	386
100	61	117	194	290	400
110	67	124	203	301	413
120	72	131	211	312	425
130	76	137	219	321	436
140	81	143	227	330	447
150	85	149	234	339	457
160	89	154	241	347	467
170	93	159	247	355	476
180	97	164	254	362	484
190	101	169	260	369	492
200	104	174	265	376	500
210	108	178	271	383	508
220	111	182	276	389	515
230	114	186	281	395	522
240	117	190	286	401	528
250	120	194	291	406	535
260	123	198	295	412	541

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	120	192	281	382
20	76	137	219	321	436
25	78	140	225	329	448
30	78	140	225	329	448
35	78	140	225	329	448
40	78	140	225	329	448
45	74	133	213	312	424
50	69	124	199	292	396
55	64	115	184	269	366
60	58	105	168	246	334
65	53	95	152	222	302
70	47	85	137	200	272
75	43	76	123	179	244
80	38	68	110	161	218
85	34	61	98	144	196
90	31	55	88	129	176

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
110	45	102	186	296	424
120	56	119	209	325	459
130	68	136	232	353	492
140	80	153	254	380	524
150	93	170	275	406	554
160	105	186	296	431	583
170	117	202	316	455	612
180	129	218	335	478	639
190	141	233	354	501	665
200	153	248	373	523	690
210	164	263	391	544	715
220	176	277	409	565	738
230	187	291	426	585	761
240	198	305	443	605	784
250	209	319	459	624	806
260	220	333	475	643	827
270	231	346	491	661	848
280	241	359	506	679	868
290	252	371	521	697	888
300	262	384	536	714	907
310	272	396	551	730	926

Age	Beg.	Nov.	Int.	Adv.	Elite
15	85	160	263	392	538
20	98	183	301	448	615
25	100	188	309	460	631
30	100	188	309	460	631
35	100	188	309	460	631
40	100	188	309	460	631
45	95	178	292	435	598
50	89	166	273	407	559
55	82	153	252	376	516
60	75	140	230	343	471
65	68	127	208	310	427
70	61	114	188	279	384
75	55	102	168	250	344
80	49	92	151	224	308
85	44	82	135	201	276
90	39	74	121	180	248

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	109	184	278	386
100	61	117	194	290	400
110	67	124	203	301	413
120	72	131	211	312	425
130	76	137	219	321	436
140	81	143	227	330	447
150	85	149	234	339	457
160	89	154	241	347	467
170	93	159	247	355	476
180	97	164	254	362	484
190	101	169	260	369	492
200	104	174	265	376	500
210	108	178	271	383	508
220	111	182	276	389	515
230	114	186	281	395	522
240	117	190	286	401	528
250	120	194	291	406	535
260	123	198	295	412	541

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	120	192	281	382
20	76	137	219	321	436
25	78	140	225	329	448
30	78	140	225	329	448
35	78	140	225	329	448
40	78	140	225	329	448
45	74	133	213	312	424
50	69	124	199	292	396
55	64	115	184	269	366
60	58	105	168	246	334
65	53	95	152	222	302
70	47	85	137	200	272
75	43	76	123	179	244
80	38	68	110	161	218
85	34	61	98	144	196
90	31	55	88	129	176

BW	Beg.	Nov.	Int.	Adv.	Elite
110	45	102	186	296	424
120	56	119	209	325	459
130	68	136	232	353	492
140	80	153	254	380	524
150	93	170	275	406	554
160	105	186	296	431	583
170	117	202	316	455	612
180	129	218	335	478	639
190	141	233	354	501	665
200	153	248	373	523	690
210	164	263	391	544	715
220	176	277	409	565	738
230	187	291	426	585	761
240	198	305	443	605	784
250	209	319	459	624	806
260	220	333	475	643	827
270	231	346	491	661	848
280	241	359	506	679	868
290	252	371	521	697	888
300	262	384	536	714	907
310	272	396	551	730	926

Age	Beg.	Nov.	Int.	Adv.	Elite
15	85	160	263	392	538
20	98	183	301	448	615
25	100	188	309	460	631
30	100	188	309	460	631
35	100	188	309	460	631
40	100	188	309	460	631
45	95	178	292	435	598
50	89	166	273	407	559
55	82	153	252	376	516
60	75	140	230	343	471
65	68	127	208	310	427
70	61	114	188	279	384
75	55	102	168	250	344
80	49	92	151	224	308
85	44	82	135	201	276
90	39	74	121	180	248

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	109	184	278	386
100	61	117	194	290	400
110	67	124	203	301	413
120	72	131	211	312	425
130	76	137	219	321	436
140	81	143	227	330	447
150	85	149	234	339	457
160	89	154	241	347	467
170	93	159	247	355	476
180	97	164	254	362	484
190	101	169	260	369	492
200	104	174	265	376	500
210	108	178	271	383	508
220	111	182	276	389	515
230	114	186	281	395	522
240	117	190	286	401	528
250	120	194	291	406	535
260	123	198	295	412	541

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	120	192	281	382
20	76	137	219	321	436
25	78	140	225	329	448
30	78	140	225	329	448
35	78	140	225	329	448
40	78	140	225	329	448
45	74	133	213	312	424
50	69	124	199	292	396
55	64	115	184	269	366
60	58	105	168	246	334
65	53	95	152	222	302
70	47	85	137	200	272
75	43	76	123	179	244
80	38	68	110	161	218
85	34	61	98	144	196
90	31	55	88	129	176

Hip Thrust Standards (lb)

Male

Male Hip Thrust Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Hip Thrust Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	45	102	186	296	424
120	56	119	209	325	459
130	68	136	232	353	492
140	80	153	254	380	524
150	93	170	275	406	554
160	105	186	296	431	583
170	117	202	316	455	612
180	129	218	335	478	639
190	141	233	354	501	665
200	153	248	373	523	690
210	164	263	391	544	715
220	176	277	409	565	738
230	187	291	426	585	761
240	198	305	443	605	784
250	209	319	459	624	806
260	220	333	475	643	827
270	231	346	491	661	848
280	241	359	506	679	868
290	252	371	521	697	888
300	262	384	536	714	907
310	272	396	551	730	926

Age	Beg.	Nov.	Int.	Adv.	Elite
15	85	160	263	392	538
20	98	183	301	448	615
25	100	188	309	460	631
30	100	188	309	460	631
35	100	188	309	460	631
40	100	188	309	460	631
45	95	178	292	435	598
50	89	166	273	407	559
55	82	153	252	376	516
60	75	140	230	343	471
65	68	127	208	310	427
70	61	114	188	279	384
75	55	102	168	250	344
80	49	92	151	224	308
85	44	82	135	201	276
90	39	74	121	180	248

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	109	184	278	386
100	61	117	194	290	400
110	67	124	203	301	413
120	72	131	211	312	425
130	76	137	219	321	436
140	81	143	227	330	447
150	85	149	234	339	457
160	89	154	241	347	467
170	93	159	247	355	476
180	97	164	254	362	484
190	101	169	260	369	492
200	104	174	265	376	500
210	108	178	271	383	508
220	111	182	276	389	515
230	114	186	281	395	522
240	117	190	286	401	528
250	120	194	291	406	535
260	123	198	295	412	541

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	120	192	281	382
20	76	137	219	321	436
25	78	140	225	329	448
30	78	140	225	329	448
35	78	140	225	329	448
40	78	140	225	329	448
45	74	133	213	312	424
50	69	124	199	292	396
55	64	115	184	269	366
60	58	105	168	246	334
65	53	95	152	222	302
70	47	85	137	200	272
75	43	76	123	179	244
80	38	68	110	161	218
85	34	61	98	144	196
90	31	55	88	129	176