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Barbell Hip Thrust Strength Standards

Quick Answer Barbell Hip Thrust

A 180 lb male with an Intermediate-level Barbell Hip Thrust of 336 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 429 lbs (2.38x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Barbell Hip Thrust demonstration
Competition-Derived

How strong is your Barbell Hip Thrust? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from squat standards using a 1.15x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your Barbell Hip Thrust?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Barbell Hip Thrust?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 85 131 192 263 343
120 100 151 215 290 373
130 115 169 237 315 401
140 130 186 258 339 429
150 144 204 278 363 455
160 159 221 298 386 481
170 173 238 317 408 505
180 186 254 336 429 529
190 200 270 354 450 551
200 214 285 371 469 574
210 227 300 389 489 595
220 240 315 406 508 615
230 253 330 422 526 636
240 265 344 438 544 656
250 277 358 454 561 674
260 289 371 469 578 693
270 301 385 484 595 711
280 313 398 499 611 729
290 324 411 513 627 746
300 335 423 528 643 764
310 346 436 541 658 780

How Does Age Affect Barbell Hip Thrust Strength?

How Barbell Hip Thrust standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 138 201 281 373 473
20 159 231 321 427 542
25 162 237 330 438 555
30 162 237 330 438 555
35 162 237 330 438 555
40 162 237 330 438 555
45 154 224 313 415 527
50 145 210 293 390 495
55 133 196 271 361 458
60 122 178 248 329 417
65 110 161 224 298 377
70 99 145 201 267 338
75 89 129 179 239 302
80 79 115 161 214 270
85 71 104 144 191 243
90 64 93 130 173 219

What Do Barbell Hip Thrust Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Barbell Hip Thrust, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the Barbell Hip Thrust with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your Barbell Hip Thrust leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your Barbell Hip Thrust setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your Barbell Hip Thrust is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Barbell Hip Thrust

Tier-specific training recommendations to move your Barbell Hip Thrust to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Hip Thrust 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Barbell Hip Thrust with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Barbell Hip Thrust in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Hip Thrust

["Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.","Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.","Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position."]

Read the complete Barbell Hip Thrust guide on FitnessVolt →

Tips for Barbell Hip Thrust

["Category: Powerlifting","Force: Push","Movement type: Compound"]

Where Do These Barbell Hip Thrust Standards Come From?

These Barbell Hip Thrust standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Barbell Hip Thrust Good for Your Weight?

Strength standards help you objectively measure your Barbell Hip Thrust performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Barbell Hip Thrust 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Barbell Hip Thrust depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Barbell Hip Thrust within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE