Hip Thrust Strength Standards
Use these hip thrust standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.
Calculate Your Hip Thrust Strength Level
Enter your sex, bodyweight, age, and hip thrust one-rep max to estimate your strength level and approximate percentile.
Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.
Male Hip Thrust Standards
Male Hip Thrust Strength Standards
| Strength Level | Weight |
|---|---|
| Beginner | 100 lb |
| Novice | 185 lb |
| Intermediate | 305 lb |
| Advanced | 460 lb |
| Elite | 630 lb |
Male Hip Thrust Standards by Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 1.25x |
| Intermediate | 1.75x |
| Advanced | 2.75x |
| Elite | 3.75x |
Male Hip Thrust Standards by Bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 45 lb | 100 lb | 185 lb | 295 lb | 420 lb |
| 120 lb | 55 lb | 115 lb | 205 lb | 325 lb | 455 lb |
| 130 lb | 65 lb | 135 lb | 230 lb | 350 lb | 490 lb |
| 140 lb | 80 lb | 150 lb | 250 lb | 380 lb | 520 lb |
| 150 lb | 90 lb | 170 lb | 275 lb | 405 lb | 550 lb |
| 160 lb | 105 lb | 185 lb | 295 lb | 430 lb | 580 lb |
| 170 lb | 115 lb | 200 lb | 315 lb | 455 lb | 610 lb |
| 180 lb | 125 lb | 215 lb | 335 lb | 475 lb | 635 lb |
| 190 lb | 140 lb | 230 lb | 350 lb | 500 lb | 665 lb |
| 200 lb | 150 lb | 245 lb | 370 lb | 520 lb | 690 lb |
| 210 lb | 160 lb | 260 lb | 390 lb | 540 lb | 715 lb |
| 220 lb | 175 lb | 275 lb | 405 lb | 565 lb | 735 lb |
| 230 lb | 185 lb | 290 lb | 425 lb | 585 lb | 760 lb |
| 240 lb | 195 lb | 305 lb | 440 lb | 605 lb | 780 lb |
| 250 lb | 205 lb | 315 lb | 455 lb | 620 lb | 805 lb |
| 260 lb | 220 lb | 330 lb | 475 lb | 640 lb | 825 lb |
| 270 lb | 230 lb | 345 lb | 490 lb | 660 lb | 845 lb |
| 280 lb | 240 lb | 355 lb | 505 lb | 675 lb | 865 lb |
| 290 lb | 250 lb | 370 lb | 520 lb | 695 lb | 885 lb |
| 300 lb | 260 lb | 380 lb | 535 lb | 710 lb | 905 lb |
| 310 lb | 270 lb | 395 lb | 550 lb | 730 lb | 925 lb |
Male Hip Thrust Standards by Age
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 85 lb | 160 lb | 260 lb | 390 lb | 535 lb |
| 20 | 95 lb | 180 lb | 300 lb | 445 lb | 615 lb |
| 25 | 100 lb | 185 lb | 305 lb | 460 lb | 630 lb |
| 30 | 100 lb | 185 lb | 305 lb | 460 lb | 630 lb |
| 35 | 100 lb | 185 lb | 305 lb | 460 lb | 630 lb |
| 40 | 100 lb | 185 lb | 305 lb | 460 lb | 630 lb |
| 45 | 95 lb | 175 lb | 290 lb | 435 lb | 595 lb |
| 50 | 85 lb | 165 lb | 270 lb | 405 lb | 555 lb |
| 55 | 80 lb | 150 lb | 250 lb | 375 lb | 515 lb |
| 60 | 75 lb | 140 lb | 230 lb | 340 lb | 470 lb |
| 65 | 65 lb | 125 lb | 205 lb | 310 lb | 425 lb |
| 70 | 60 lb | 110 lb | 185 lb | 275 lb | 380 lb |
| 75 | 55 lb | 100 lb | 165 lb | 250 lb | 340 lb |
| 80 | 45 lb | 90 lb | 150 lb | 220 lb | 305 lb |
| 85 | 40 lb | 80 lb | 135 lb | 200 lb | 275 lb |
| 90 | 35 lb | 70 lb | 120 lb | 180 lb | 245 lb |
Female Hip Thrust Standards
Female Hip Thrust Strength Standards
| Strength Level | Weight |
|---|---|
| Beginner | 75 lb |
| Novice | 140 lb |
| Intermediate | 225 lb |
| Advanced | 325 lb |
| Elite | 445 lb |
Female Hip Thrust Standards by Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 1.00x |
| Intermediate | 1.75x |
| Advanced | 2.50x |
| Elite | 3.25x |
Female Hip Thrust Standards by Bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lb | 55 lb | 105 lb | 180 lb | 275 lb | 385 lb |
| 100 lb | 60 lb | 115 lb | 190 lb | 290 lb | 400 lb |
| 110 lb | 65 lb | 120 lb | 200 lb | 300 lb | 410 lb |
| 120 lb | 70 lb | 130 lb | 210 lb | 310 lb | 425 lb |
| 130 lb | 75 lb | 135 lb | 215 lb | 320 lb | 435 lb |
| 140 lb | 80 lb | 140 lb | 225 lb | 330 lb | 445 lb |
| 150 lb | 85 lb | 145 lb | 230 lb | 335 lb | 455 lb |
| 160 lb | 85 lb | 150 lb | 240 lb | 345 lb | 465 lb |
| 170 lb | 90 lb | 155 lb | 245 lb | 355 lb | 475 lb |
| 180 lb | 95 lb | 160 lb | 250 lb | 360 lb | 480 lb |
| 190 lb | 100 lb | 165 lb | 260 lb | 365 lb | 490 lb |
| 200 lb | 100 lb | 170 lb | 265 lb | 375 lb | 500 lb |
| 210 lb | 105 lb | 175 lb | 270 lb | 380 lb | 505 lb |
| 220 lb | 110 lb | 180 lb | 275 lb | 385 lb | 515 lb |
| 230 lb | 110 lb | 185 lb | 280 lb | 395 lb | 520 lb |
| 240 lb | 115 lb | 190 lb | 285 lb | 400 lb | 525 lb |
| 250 lb | 120 lb | 190 lb | 290 lb | 405 lb | 535 lb |
| 260 lb | 120 lb | 195 lb | 295 lb | 410 lb | 540 lb |
Female Hip Thrust Standards by Age
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 65 lb | 120 lb | 190 lb | 280 lb | 380 lb |
| 20 | 75 lb | 135 lb | 215 lb | 320 lb | 435 lb |
| 25 | 75 lb | 140 lb | 225 lb | 325 lb | 445 lb |
| 30 | 75 lb | 140 lb | 225 lb | 325 lb | 445 lb |
| 35 | 75 lb | 140 lb | 225 lb | 325 lb | 445 lb |
| 40 | 75 lb | 140 lb | 225 lb | 325 lb | 445 lb |
| 45 | 70 lb | 130 lb | 210 lb | 310 lb | 420 lb |
| 50 | 65 lb | 120 lb | 195 lb | 290 lb | 395 lb |
| 55 | 60 lb | 115 lb | 180 lb | 265 lb | 365 lb |
| 60 | 55 lb | 105 lb | 165 lb | 245 lb | 330 lb |
| 65 | 50 lb | 95 lb | 150 lb | 220 lb | 300 lb |
| 70 | 45 lb | 85 lb | 135 lb | 200 lb | 270 lb |
| 75 | 40 lb | 75 lb | 120 lb | 175 lb | 240 lb |
| 80 | 35 lb | 65 lb | 110 lb | 160 lb | 215 lb |
| 85 | 30 lb | 60 lb | 95 lb | 140 lb | 195 lb |
| 90 | 30 lb | 55 lb | 85 lb | 125 lb | 175 lb |
What the Strength Levels Mean
Beginner
Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.
Novice
Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.
Intermediate
Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.
Advanced
Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.
Elite
Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.
Related Strength Standards
These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.