Skip to content

Hip Thrust Strength Standards

See where your hip thrust ranks. Standards derived from 2.5M+ competition squat results using the established 120% ratio.

Hip Thrust Strength Standards

Estimated at 120% of back squat — based on Squat from 2.5M+ verified competition results.

How these standards are calculated: Estimated at 120% of back squat. Direct competition data is only available for squat, bench press, and deadlift. Compare against Squat Standards.

Where Do You Stand?

Enter your weight class and hip thrust to see your percentile ranking among competitive powerlifters.

percentile

Tier:

Hip Thrust Standards by Weight Class

Strength tiers are based on percentile rankings within competition data. Values shown in both kg and lb.

Hip Thrust strength standards by IPF weight class and experience tier
Weight Class Beginner Novice Intermediate Advanced Elite

Beginner = bottom 25% | Novice = 25-50th % | Intermediate = 50-75th % | Advanced = 75-90th % | Elite = top 10%
Derived exercise: values estimated from Squat using a 120% ratio.

RPE Guidance for Hip Thrust

RPE 6-7
Warm-Up / Technique
2-3 reps left in reserve. Use for warm-up sets and technique practice. Ideal for beginners learning movement patterns.
RPE 8
Working Sets
2 reps left in reserve. The bread and butter of RPE programming. Builds strength without excessive fatigue accumulation.
RPE 9
Heavy / Peak Sets
1 rep left in reserve. Use for top sets in peaking phases. Requires adequate recovery between sessions.
RPE 10
Max Effort / Competition
True maximum effort. Reserve for competition or true 1RM testing. Use sparingly in training.
Calculate Your Hip Thrust E1RM View RPE Chart

Understanding Hip Thrust Strength Standards

The barbell hip thrust is the primary exercise for isolated glute development and has become a staple in both strength and physique training. Because it involves a shorter range of motion and maximal glute activation, most lifters can hip thrust more than they squat.

Our standards use a 120% ratio relative to the back squat, derived from over 2.5 million competition results. Research by Bret Contreras and others consistently shows trained lifters hip thrusting 1.1-1.3x their squat, with 1.2x as the average across populations.

Hip Thrust vs Squat

While the squat is a compound movement involving quads, glutes, and core, the hip thrust isolates the glutes through hip extension. Higher hip thrust numbers relative to your squat suggest strong glutes; lower numbers may indicate a quad-dominant pattern. See your squat ranking on our Squat Standards page.

Related Tools

E1RM Calculator Estimate your one-rep max from any set Strength Benchmarks Compare all your main lifts at once RPE Chart RPE to percentage reference table Backoff Calculator Program accessory sets from your top set

Frequently Asked Questions

A good hip thrust depends on your bodyweight, sex, and training experience. For a 180 lb male, the Intermediate standard is 312 lb, which represents the 50th-75th percentile among trained lifters. Use the calculator above for your exact percentile based on your weight class. These standards are derived from Squat competition data using a 120% ratio.
A 180 lb male should aim for at least 312 lb on the hip thrust to reach the Intermediate tier (50th percentile among competitors). An Advanced level for the same bodyweight is 451 lb. These benchmarks are based on the FitnessVolt Competition Percentile (FVCP) system, which uses 2.5M+ verified competition results.
Whether 315 lb is a good hip thrust depends entirely on your bodyweight and sex. This falls in the Intermediate to Advanced range for a 180 lb male (Intermediate: 312 lb, Advanced: 451 lb). Enter your weight class in the calculator above for an exact percentile ranking.
Compound movements like the hip thrust require coordinated strength across multiple muscle groups. Most lifters with consistent, structured training reach the Intermediate tier within 1-2 years. For a 180 lb male, that means reaching 312 lb. Train the hip thrust 2-3 times per week, use RPE-based programming, and progressively overload.
The hip thrust is estimated at 120% of your squat. For example, if you squat 300 lb, you would be expected to hip thrust approximately 360 lb. Among lower body exercises, typical ratios are: back squat (baseline), front squat (85%), leg press (175%), and Romanian deadlift (70% of deadlift).
The average hip thrust among trained lifters corresponds to the Intermediate tier (50th percentile of competitors). For a 180 lb male, that is 312 lb. However, the "average" varies significantly by bodyweight - heavier lifters have higher absolute numbers but not necessarily higher relative strength. Check the full standards table above for all weight classes.
True 1RM testing is fatiguing and should be done sparingly - once every 8-12 weeks, ideally at the end of a peaking cycle. Instead, estimate your max from submaximal sets using our E1RM Calculator. For example, a set of 3 reps at RPE 8 gives a reliable max estimate without the recovery cost of an actual max-out session.
These standards are derived from verified competition squat data using established exercise ratios. Unlike self-reported data used by many websites, every number in our system comes from sanctioned powerlifting meets with certified judges. The FitnessVolt Competition Percentile (FVCP) methodology ensures that comparisons are made within the same sex and weight class, giving you the most relevant benchmark for your body size. Keep in mind that competition lifters are a self-selected strong group, so even a "Beginner" ranking among competitors likely exceeds most of the general gym population.
← Back to all exercises