Skip to content

Squat vs Hip Thrust

Strength Standards Comparison

How does your Squat compare to your Hip Thrust? See side-by-side strength standards from Beginner to Elite.

Quick Answer: The average intermediate lifter's Squat is approximately 93% of their Hip Thrust, based on the FitnessVolt Competition Percentile (FVCP) from 2.5M+ verified competition results.

What Is the Ratio Between These Lifts?

The average intermediate lifter's Squat is 93% of their Hip Thrust. This ratio is calculated from intermediate-level standards across all bodyweight categories.

Standards based on the FitnessVolt Competition Percentile (FVCP), calculated from 2.5M+ verified competition results via OpenPowerlifting.

When Should You Use Each Exercise?

Squat

  • Primary muscles: Core, Quadriceps, Glutes, Hamstrings
  • Equipment: None (bodyweight) or Barbell/Dumbbells for added resistance
  • Type: Compound
  • Difficulty: Intermediate

Hip Thrust

  • Primary muscles: Core, Glutes, Hamstrings
  • Equipment: Barbell, Bench
  • Type: Compound
  • Difficulty: Intermediate

How Should You Interpret This Comparison?

The ratio between your Squat and Hip Thrust reveals important information about your training balance. A ratio significantly above the average suggests relative strength in your Squat, while a lower ratio may indicate it is a relative weakness worth addressing in your programming.

Use these standards to identify imbalances, then target weak points with the Backoff Calculator for accessory volume or the Block Planner for structured periodization.

All standards are based on the FitnessVolt Competition Percentile (FVCP), derived from 2.5M+ verified competition results. Learn more about our methodology.

Squat Standards

BW Beg Nov Int Adv Elite
110 74 114 167 229 298
120 87 131 187 252 324
130 100 147 206 274 349
140 113 162 224 295 373
150 125 177 242 316 396
160 138 192 259 336 418
170 150 207 276 355 439
180 162 221 292 373 460
190 174 235 308 391 479
200 186 248 323 408 499
210 197 261 338 425 517
220 209 274 353 442 535
230 220 287 367 457 553
240 230 299 381 473 570
250 241 311 395 488 586
260 251 323 408 503 603
270 262 335 421 517 618
280 272 346 434 531 634
290 282 357 446 545 649
300 291 368 459 559 664
310 301 379 470 572 678
90 39 71 114 167 226
100 46 79 124 179 241
110 51 87 134 191 254
120 57 94 143 201 267
130 63 101 152 212 279
140 68 108 160 222 290
150 73 115 168 231 301
160 78 121 175 240 311
170 83 127 183 248 320
180 88 133 190 256 329
190 93 138 196 264 338
200 97 144 203 272 347
210 101 149 209 279 355
220 106 154 215 286 363
230 110 159 221 293 371
240 114 164 227 299 378
250 118 169 232 306 385
260 122 173 238 312 392

Hip Thrust Standards

BW Beg Nov Int Adv Elite
110 32 83 161 265 388
120 43 100 184 294 423
130 54 116 207 322 457
140 66 133 229 350 489
150 78 150 250 376 521
160 90 166 271 402 551
170 102 182 292 427 580
180 114 198 312 451 608
190 126 214 331 475 635
200 137 229 351 497 662
210 149 244 369 520 687
220 161 259 387 541 712
230 172 274 405 562 736
240 184 288 423 583 760
250 195 303 440 603 783
260 207 316 457 623 805
270 218 330 473 642 827
280 229 344 489 661 848
290 239 357 505 679 869
300 250 370 521 697 889
310 261 383 536 714 909
90 47 96 168 259 364
100 51 103 177 270 378
110 56 110 185 281 390
120 60 116 193 290 401
130 65 122 201 300 412
140 69 127 208 308 422
150 72 132 214 316 432
160 76 137 221 324 440
170 80 142 227 331 449
180 83 147 232 338 457
190 86 151 238 344 465
200 89 155 243 351 472
210 93 159 248 357 479
220 95 163 253 363 486
230 98 167 258 368 492
240 101 170 262 374 498
250 104 174 267 379 504
260 107 177 271 384 510

How Does Muscle Targeting Compare?

Squat

Primary Muscles Core, Quadriceps, Glutes, Hamstrings
Secondary Muscles Core, Hamstrings
Equipment None (bodyweight) or Barbell/Dumbbells for added resistance

Hip Thrust

Primary Muscles Core, Glutes, Hamstrings
Secondary Muscles Core, Hamstrings
Equipment Barbell, Bench

Where Can You View Full Standards?

Squat vs Hip Thrust: How Do They Compare?

The Squat and Hip Thrust are both popular exercises, but they target different muscles and have different strength expectations. This page compares their strength standards side by side so you can see exactly how your lifts stack up.

The tables above show 1RM strength standards by bodyweight for both exercises, from Beginner to Elite. Use the Male/Female toggle to switch between gender-specific data. All standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide.

Want to check your own levels? Visit the individual exercise pages for Squat or Hip Thrust to use the interactive strength calculator and find your exact percentile.

Frequently Asked Questions

Based on competition data, the average intermediate lifter's Squat is approximately 93% of their Hip Thrust. Ratios vary by bodyweight and training experience.
No. Different exercises involve different muscle groups and leverage advantages. The ratio between lifts varies by anatomy, training history, and movement patterns.
Difficulty depends on your individual strengths and training history. Compare the standards tables above at your bodyweight to see which exercise you are relatively stronger at. The exercise where your 1RM falls into a higher tier is the one you are more advanced in.
If both exercises target muscles you want to develop, incorporating both into your program can provide complementary training stimulus. Check the muscle targeting comparison above to see how they differ.
Increase training frequency for the weaker lift to 2-3x per week, add targeted accessory work, and use RPE-based programming to manage fatigue. Our Block Planner can help structure a program.
Standards are derived from 2.5M+ verified competition results and community-reported training data. They are broken down by bodyweight and gender to give you an accurate comparison. Learn about our methodology.

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

What Other Exercises Can You Compare?