What is a good Hip Extension?
For a 180 lb male, an Intermediate Hip Extension is about 35 reps. Advanced starts around 58 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Hip Extension for a 180 lb male is about 35 reps. Use the calculator below to convert your own Hip Extension into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 58 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Hip Extension? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Hip Extension Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 35 Hip Extension in one set, which is an Intermediate result. An advanced lifter does 58+, and an elite lifter reaches 83 or more.
Hip Extension rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 35 Hip Extension at an Intermediate level, while a 140 lb woman should do about 28.
By age: at an Intermediate level a 30 year old does about 35 Hip Extension, dropping to about 28 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your Hip Extension?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Hip Extension entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
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.
How Much Should You Hip Extension?
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 | < 1 | 10 | 33 | 63 | 97 |
| 120 | < 1 | 11 | 34 | 63 | 95 |
| 130 | < 1 | 12 | 35 | 62 | 93 |
| 140 | < 1 | 13 | 35 | 62 | 91 |
| 150 | < 1 | 14 | 35 | 61 | 89 |
| 160 | < 1 | 14 | 35 | 60 | 87 |
| 170 | < 1 | 15 | 35 | 59 | 85 |
| 180 | < 1 | 15 | 35 | 58 | 83 |
| 190 | 1 | 15 | 34 | 57 | 81 |
| 200 | 2 | 15 | 34 | 56 | 80 |
| 210 | 2 | 15 | 34 | 55 | 78 |
| 220 | 3 | 16 | 33 | 54 | 76 |
| 230 | 3 | 15 | 33 | 53 | 74 |
| 240 | 3 | 15 | 32 | 52 | 73 |
| 250 | 3 | 15 | 32 | 51 | 71 |
| 260 | 3 | 15 | 31 | 50 | 70 |
| 270 | 3 | 15 | 31 | 49 | 68 |
| 280 | 4 | 15 | 30 | 48 | 67 |
| 290 | 4 | 15 | 30 | 47 | 66 |
| 300 | 4 | 14 | 29 | 46 | 64 |
| 310 | 4 | 14 | 29 | 45 | 63 |
| 90 | < 1 | 6 | 26 | 51 | 80 |
| 100 | < 1 | 8 | 27 | 51 | 79 |
| 110 | < 1 | 9 | 28 | 51 | 77 |
| 120 | < 1 | 10 | 28 | 50 | 75 |
| 130 | < 1 | 10 | 28 | 50 | 73 |
| 140 | < 1 | 11 | 28 | 49 | 71 |
| 150 | < 1 | 11 | 28 | 48 | 69 |
| 160 | < 1 | 11 | 28 | 47 | 67 |
| 170 | < 1 | 11 | 27 | 46 | 66 |
| 180 | < 1 | 11 | 27 | 45 | 64 |
| 190 | < 1 | 11 | 26 | 44 | 62 |
| 200 | < 1 | 11 | 26 | 43 | 61 |
| 210 | 1 | 11 | 25 | 42 | 59 |
| 220 | 1 | 11 | 25 | 41 | 58 |
| 230 | 1 | 11 | 24 | 40 | 56 |
| 240 | 1 | 11 | 24 | 39 | 55 |
| 250 | 1 | 11 | 23 | 38 | 53 |
| 260 | 1 | 10 | 23 | 37 | 52 |
Is Your Hip Extension Good?
A quick read on what counts as a good Hip Extension at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Hip Extension is about 35 reps. Advanced lifters hit 58 reps, and Elite is 83 reps.
Women (140 lb): a good (Intermediate) Hip Extension is about 28 reps. Advanced lifters hit 49 reps, and Elite is 71 reps.
Hip Extension Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 35 reps at an Intermediate level.
Women: a 140 lb female should do about 28 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 35 reps, and a 220 lb lifter does about 33 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 35 reps, while by age 50 the Intermediate standard is about 28 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Hip Extension Strength?
How Hip Extension 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 | < 1 | 7 | 25 | 48 | 74 |
| 20 | < 1 | 12 | 33 | 60 | 89 |
| 25 | < 1 | 13 | 35 | 62 | 92 |
| 30 | < 1 | 13 | 35 | 62 | 92 |
| 35 | < 1 | 13 | 35 | 62 | 92 |
| 40 | < 1 | 13 | 35 | 62 | 92 |
| 45 | < 1 | 11 | 32 | 57 | 86 |
| 50 | < 1 | 9 | 28 | 52 | 79 |
| 55 | < 1 | 6 | 24 | 46 | 71 |
| 60 | < 1 | 4 | 19 | 39 | 62 |
| 65 | < 1 | < 1 | 14 | 33 | 53 |
| 70 | < 1 | < 1 | 10 | 26 | 45 |
| 75 | < 1 | < 1 | 7 | 20 | 37 |
| 80 | < 1 | < 1 | 3 | 15 | 30 |
| 85 | < 1 | < 1 | < 1 | 10 | 24 |
| 90 | < 1 | < 1 | < 1 | 8 | 18 |
| 15 | < 1 | 4 | 20 | 40 | 62 |
| 20 | < 1 | 8 | 27 | 49 | 75 |
| 25 | < 1 | 9 | 28 | 52 | 78 |
| 30 | < 1 | 9 | 28 | 52 | 78 |
| 35 | < 1 | 9 | 28 | 52 | 78 |
| 40 | < 1 | 9 | 28 | 52 | 78 |
| 45 | < 1 | 8 | 25 | 47 | 72 |
| 50 | < 1 | 6 | 22 | 43 | 66 |
| 55 | < 1 | 3 | 18 | 37 | 59 |
| 60 | < 1 | < 1 | 14 | 31 | 51 |
| 65 | < 1 | < 1 | 10 | 26 | 43 |
| 70 | < 1 | < 1 | 7 | 20 | 36 |
| 75 | < 1 | < 1 | 3 | 15 | 29 |
| 80 | < 1 | < 1 | < 1 | 10 | 23 |
| 85 | < 1 | < 1 | < 1 | 7 | 17 |
| 90 | < 1 | < 1 | < 1 | 4 | 13 |
What Do Hip Extension Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Hip Extension, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Hip Extension with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Hip Extension is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Hip Extension through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Hip Extension strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Hip Extension
Tier-specific training recommendations to move your Hip Extension to the next level.
- Train the Hip Extension 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Hip Extension.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Hip Extension plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Hip Extension strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform Hip Extension
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core and keep your back flat.
- Slowly lift one leg straight back and up, keeping the knee slightly bent and foot flexed.
- Raise your leg until it's in line with your body, ensuring your hips remain squared to the ground.
- Squeeze your glutes at the top of the movement.
- Lower your leg back to the starting position in a controlled manner.
- Repeat for the desired number of reps before switching to the other leg.
Tips for Hip Extension
- Keep your core engaged to prevent your lower back from arching.
- Move slowly and control the movement to maximize muscle activation.
- Ensure your hips stay level and don't rotate during the lift.
- For added difficulty, you can use ankle weights or resistance bands.
Where Do These Hip Extension 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 28, 2026
Is Your Hip Extension Good for Your Weight?
Use this page to compare your Hip Extension against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- 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 Hip Extension 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
