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Barbell Hip Thrust strength standards

What is a good Barbell Hip Thrust?

For a 180 lb male, an Intermediate Barbell Hip Thrust is about 336 lb (1.87x bodyweight). Advanced starts around 429 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 336 lb Intermediate at 180 lb
Next tier 429 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Barbell Hip Thrust

A solid (Intermediate) Barbell Hip Thrust for a 180 lb male is about 336 lb (1.87x bodyweight). Use the calculator below to convert your own Barbell Hip Thrust into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 429 lb (2.38x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Barbell Hip Thrust demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your Barbell Hip Thrust?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 336 lbs (1.87x bodyweight) on the Barbell Hip Thrust ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Barbell Hip Thrust entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

336 lb Typical 1RM (Intermediate)
1.87x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Barbell Hip Thrust?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Barbell Hip Thrust Good?

A quick read on what counts as a good Barbell Hip Thrust at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Barbell Hip Thrust is about 336 lb (1.87x bodyweight). Advanced lifters hit 429 lb (2.38x), and Elite is 529 lb (2.94x).

Women (140 lb): a good (Intermediate) Barbell Hip Thrust is about 184 lb (1.31x bodyweight). Advanced lifters hit 255 lb (1.82x), and Elite is 334 lb (2.39x).

How Much Should You Be Able to Barbell Hip Thrust?

Men: a 180 lb male should lift about 336 lb at an Intermediate level (a beginner target is around 186 lb).

Women: a 140 lb female should lift about 184 lb at an Intermediate level (a beginner target is around 78 lb).

By bodyweight (men): A 150 lb lifter lifts about 278 lb, and a 220 lb lifter lifts about 406 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 330 lb, while by age 50 the Intermediate standard is about 293 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Barbell Hip Thrust Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Barbell Hip Thrust Good for Your Weight?

Use this page to compare your Barbell Hip Thrust against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Barbell Hip Thrust depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Hip Thrust after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.