Skip to content
Hip Thrust strength standards

What is a good Hip Thrust?

For a 180 lb male, an Intermediate Hip Thrust is about 312 lb (1.73x bodyweight). Advanced starts around 451 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 312 lb Intermediate at 180 lb
Next tier 451 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 Hip Thrust

A solid (Intermediate) Hip Thrust for a 180 lb male is about 312 lb (1.73x bodyweight). Use the calculator below to convert your own Hip Thrust into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 451 lb (2.51x bodyweight).

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

Hip Thrust demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Hip Thrust?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 312 lbs (1.73x bodyweight) on the 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
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

Reader Data Is Still Building

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

312 lb Typical 1RM (Intermediate)
1.73x 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 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 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

Is Your Hip Thrust Good?

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

Men (180 lb): a good (Intermediate) Hip Thrust is about 312 lb (1.73x bodyweight). Advanced lifters hit 451 lb (2.51x), and Elite is 608 lb (3.38x).

Women (140 lb): a good (Intermediate) Hip Thrust is about 208 lb (1.49x bodyweight). Advanced lifters hit 308 lb (2.2x), and Elite is 422 lb (3.01x).

How Much Should You Be Able to Hip Thrust?

Men: a 180 lb male should lift about 312 lb at an Intermediate level (a beginner target is around 114 lb).

Women: a 140 lb female should lift about 208 lb at an Intermediate level (a beginner target is around 69 lb).

By bodyweight (men): A 150 lb lifter lifts about 250 lb, and a 220 lb lifter lifts about 387 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 284 lb, while by age 50 the Intermediate standard is about 253 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 Hip Thrust Strength?

How 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 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 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 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?

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 Hip Thrust Good for Your Weight?

Use this page to compare your 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 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" 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 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

Compare Hip Thrust

See how Hip Thrust standards compare side by side with other exercises.

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.