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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.

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Hip Thrust Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Hip Thrust standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Hip Thrust Standards by Age

How the Hip Thrust standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Hip Thrust standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Hip Thrust Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 312 lbs (1.73x bodyweight) on the Hip Thrust is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Hip Thrust Strength Levels Mean

Beginner

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

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

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

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

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

Hip Thrust demonstration
Primary Muscles Core, Glutes, Hamstrings
Equipment Barbell, Bench
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Hip Thrust guide on FitnessVolt →

Where Do These Hip Thrust Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Hip Thrust table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Hip Thrust itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Hip Thrust table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.

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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.