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Hip Thrust Strength Standards for Men and Women

Discover how your Hip Thrust performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Hip Thrust Strength Level

Calculate Your Hip Thrust Strength

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Hip Thrust Weight Standards

Compare your Hip Thrust performance to these weight standards and see where you stand.

LevelWeight
Beginner92 lbs
Novice175 lbs
Intermediate292 lbs
Advanced440 lbs
Elite611 lbs

Hip Thrust Bodyweight Ratio Standards

See how your Hip Thrust strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.75
Advanced2.50
Elite3.50
LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.50
Advanced2.25
Elite3.00

Hip Thrust Standards by Bodyweight

Find the Hip Thrust strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs40 lbs91 lbs169 lbs273 lbs396 lbs
120 lbs51 lbs108 lbs192 lbs302 lbs431 lbs
130 lbs62 lbs124 lbs215 lbs330 lbs465 lbs
140 lbs74 lbs141 lbs237 lbs358 lbs497 lbs
150 lbs86 lbs158 lbs258 lbs384 lbs529 lbs
160 lbs98 lbs174 lbs279 lbs410 lbs559 lbs
170 lbs110 lbs190 lbs300 lbs435 lbs588 lbs
180 lbs122 lbs206 lbs320 lbs459 lbs616 lbs
190 lbs134 lbs222 lbs339 lbs483 lbs643 lbs
200 lbs145 lbs237 lbs359 lbs505 lbs670 lbs
210 lbs157 lbs252 lbs377 lbs528 lbs695 lbs
220 lbs169 lbs267 lbs395 lbs549 lbs720 lbs
230 lbs180 lbs282 lbs413 lbs570 lbs744 lbs
240 lbs192 lbs296 lbs431 lbs591 lbs768 lbs
250 lbs203 lbs311 lbs448 lbs611 lbs791 lbs
260 lbs215 lbs324 lbs465 lbs631 lbs813 lbs
270 lbs226 lbs338 lbs481 lbs650 lbs835 lbs
280 lbs237 lbs352 lbs497 lbs669 lbs856 lbs
290 lbs247 lbs365 lbs513 lbs687 lbs877 lbs
300 lbs258 lbs378 lbs529 lbs705 lbs897 lbs
310 lbs269 lbs391 lbs544 lbs722 lbs917 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs55 lbs104 lbs176 lbs267 lbs372 lbs
100 lbs59 lbs111 lbs185 lbs278 lbs386 lbs
110 lbs64 lbs118 lbs193 lbs289 lbs398 lbs
120 lbs68 lbs124 lbs201 lbs298 lbs409 lbs
130 lbs73 lbs130 lbs209 lbs308 lbs420 lbs
140 lbs77 lbs135 lbs216 lbs316 lbs430 lbs
150 lbs80 lbs140 lbs222 lbs324 lbs440 lbs
160 lbs84 lbs145 lbs229 lbs332 lbs448 lbs
170 lbs88 lbs150 lbs235 lbs339 lbs457 lbs
180 lbs91 lbs155 lbs240 lbs346 lbs465 lbs
190 lbs94 lbs159 lbs246 lbs352 lbs473 lbs
200 lbs97 lbs163 lbs251 lbs359 lbs480 lbs
210 lbs101 lbs167 lbs256 lbs365 lbs487 lbs
220 lbs103 lbs171 lbs261 lbs371 lbs494 lbs
230 lbs106 lbs175 lbs266 lbs376 lbs500 lbs
240 lbs109 lbs178 lbs270 lbs382 lbs506 lbs
250 lbs112 lbs182 lbs275 lbs387 lbs512 lbs
260 lbs115 lbs185 lbs279 lbs392 lbs518 lbs

Hip Thrust Standards by Age

Discover how Hip Thrust strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1580 lbs150 lbs250 lbs376 lbs521 lbs
2090 lbs171 lbs285 lbs429 lbs595 lbs
2592 lbs175 lbs292 lbs440 lbs611 lbs
3092 lbs175 lbs292 lbs440 lbs611 lbs
3592 lbs175 lbs292 lbs440 lbs611 lbs
4092 lbs175 lbs292 lbs440 lbs611 lbs
4588 lbs166 lbs278 lbs418 lbs580 lbs
5083 lbs157 lbs261 lbs393 lbs545 lbs
5577 lbs146 lbs242 lbs364 lbs504 lbs
6071 lbs134 lbs222 lbs333 lbs461 lbs
6565 lbs121 lbs201 lbs302 lbs417 lbs
7059 lbs110 lbs181 lbs271 lbs375 lbs
7554 lbs99 lbs163 lbs244 lbs336 lbs
8049 lbs89 lbs146 lbs219 lbs302 lbs
8545 lbs81 lbs132 lbs197 lbs271 lbs
9041 lbs74 lbs120 lbs178 lbs245 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1564 lbs114 lbs182 lbs268 lbs366 lbs
2072 lbs129 lbs207 lbs306 lbs418 lbs
2574 lbs132 lbs213 lbs314 lbs429 lbs
3074 lbs132 lbs213 lbs314 lbs429 lbs
3574 lbs132 lbs213 lbs314 lbs429 lbs
4074 lbs132 lbs213 lbs314 lbs429 lbs
4570 lbs126 lbs202 lbs298 lbs407 lbs
5066 lbs118 lbs190 lbs280 lbs382 lbs
5562 lbs110 lbs177 lbs260 lbs354 lbs
6057 lbs101 lbs162 lbs238 lbs324 lbs
6553 lbs92 lbs147 lbs215 lbs294 lbs
7048 lbs84 lbs133 lbs194 lbs264 lbs
7544 lbs76 lbs120 lbs174 lbs237 lbs
8040 lbs68 lbs108 lbs157 lbs213 lbs
8537 lbs62 lbs97 lbs141 lbs192 lbs
9034 lbs57 lbs89 lbs128 lbs174 lbs

Hip Thrust Overview

The Hip Thrust is an effective lower body exercise targeting the glutes, hamstrings, and core, enhancing strength, power, and overall hip stability through a controlled thrusting motion.

Muscles Worked

Equipment Needed

Barbell, Bench

How To Perform the Hip Thrust

  1. Sit on the ground with your upper back against a bench or sturdy surface and your feet flat on the floor, shoulder-width apart.
  2. Roll a barbell over your hips and position it in the crease of your hips. Use padding if necessary for comfort.
  3. Brace your core, keep your chin tucked, and drive through your heels to lift your hips towards the ceiling.
  4. Fully extend your hips until your body forms a straight line from your knees to your shoulders, squeezing your glutes at the top.
  5. Lower your hips back down to the starting position in a controlled manner.
  6. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Hip Thrust for proper technique and tips.

Pro Tips for Hip Thrust

  • Keep your chin tucked throughout the movement to maintain a neutral spine.
  • Drive through your heels to maximize glute activation.
  • Avoid hyperextending your lower back at the top of the movement.
  • Use padding on the barbell to prevent hip discomfort.
  • Start with a lighter weight to master form before increasing resistance.

Compare Other Exercises

Exercise Comparison

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