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Hip Thrust Strength Standards

Quick Answer Hip Thrust

A 180 lb male with an Intermediate-level Hip Thrust of 312 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 451 lbs (2.51x bodyweight).

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

Hip Thrust demonstration
Competition-Verified

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

Primary Muscles Core, Glutes, Hamstrings
Equipment Barbell, Bench
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your 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 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 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

How Does Age Affect Hip Thrust Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 72 142 242 368 513
20 82 163 277 421 587
25 84 167 284 432 603
30 84 167 284 432 603
35 84 167 284 432 603
40 84 167 284 432 603
45 80 158 270 410 572
50 75 149 253 385 537
55 69 138 234 356 496
60 63 126 214 325 453
65 57 113 193 294 409
70 51 102 173 263 367
75 46 91 155 236 328
80 41 81 138 211 294
85 37 73 124 189 263
90 33 66 112 170 237

What Do Hip Thrust Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the 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 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 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 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 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 Hip Thrust

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

Beginner → Novice Building Your Foundation
  • Train the 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 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 Hip Thrust in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Hip Thrust guide on FitnessVolt →

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.

Where Do These Hip Thrust Standards Come From?

These 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 Hip Thrust Good for Your Weight?

Strength standards help you objectively measure your 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 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" 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 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.

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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