Single-Leg Hip Thrust Strength Standards

Understanding Your Single-Leg Hip Thrust Strength Score

Your Single-Leg Hip Thrust score is the lower strict-rep result from the two sides. Test both sides and enter the lower strict-rep result: if one side reaches 12 reps and the other reaches 10, the score is 10. The calculator compares that result with the standards for the sex, age range, and bodyweight you select.

The score is useful only when every attempt follows the same movement standard. Begin the attempt from this position: upper back supported on a bench, one foot planted, the other leg held clear, and hips lowered under control. Drive through the tested foot to full hip extension with a level pelvis, then lower through the same range without the free foot touching.

Count the result this way: score weaker side reps only; do not aggregate separate sets or substitute another side-count convention. Pelvic rotation, incomplete extension, lumbar hyperextension, free-foot help, bouncing, shortened descent, hand assistance, or unstable bench setup. Retests use the same apparatus, setup, range, side order where applicable, and counting or timing rule.

Single-Leg Hip Thrust Strength Standards

These are Endura’s standards for comparing consistent Single-Leg Hip Thrust attempts. They are exercise-specific practical benchmarks, not population averages.

How Endura set these standards: The approved Single-Leg Hip Thrust model defines Novice, Intermediate, Advanced, and Elite strict-repetition benchmarks for men and women in five age groups. Each exact threshold and tier boundary is checked against the calculator before publication.

The tables organize Single-Leg Hip Thrust standards by sex and age. Compare your the weaker side’s strict reps with the Novice, Intermediate, Advanced, and Elite columns. A result below the Novice threshold is classified as Beginner.

Men — Single-Leg Hip Thrust Standards

Women — Single-Leg Hip Thrust Standards

For example, men age 20-29 reach Intermediate at 12 reps, Advanced at 22 reps, and Elite at 35 reps. Women age 40-49 reach those same levels at 7 reps, 14 reps, and 22 reps. These examples come directly from the table values above.

Use the calculator to apply your exact inputs, place your result in the correct level, and see the next target without doing the table lookup yourself.

How the Single-Leg Hip Thrust Calculator Works

The calculator uses your sex, age group, bodyweight, and the weaker side’s strict rep count. Test both sides and enter the lower valid rep count. It compares that score with the exercise-specific Novice, Intermediate, Advanced, and Elite thresholds. Because higher is stronger for this test, more valid reps can move the result to a higher level.

The result shows your standards level, entered score, the sex and age group used, and your next target. An exact threshold counts as the higher level. Using the men’s age 20-29 reference row, 12 strict reps on the weaker side is Intermediate and Advanced begins at 22 strict reps on the weaker side, making the next target 10 additional strict reps on the weaker side. The calculator handles the tier lookup and target math automatically.

The calculator cannot inspect your attempt. It assumes the number entered follows the Single-Leg Hip Thrust Testing Rules. If the attempt became invalid before you stopped, enter the lower valid rep count reached before either side’s first invalid rep.

Single-Leg Hip Thrust Testing Rules

Test both sides under the same rules and record the lower valid rep count. The calculator compares the number you enter with the Single-Leg Hip Thrust standards, but it cannot verify how the attempt was performed. Use the exercise-specific requirements below before entering a score.

Single-Leg Hip Thrust Testing Checklist

What Counts and What Does Not Count

Enter only the exact Single-Leg Hip Thrust test described in the checklist. The examples below separate that test from common substitutions that use different loading, assistance, range, position, equipment, or counting rules.

When a call is borderline, use the lower valid rep count reached before either side’s first invalid rep. That keeps Single-Leg Hip Thrust results useful for comparison over time. Apply the same checklist every time you retest.

Elite Single-Leg Hip Thrust Strength Levels

Elite begins when your weaker-side strict rep score meets or exceeds the Elite threshold for the applicable sex and age group. Because the tier boundary is lower-inclusive, a score exactly equal to the threshold counts as Elite. The table shows every public Elite starting point for Single-Leg Hip Thrust.

An Elite result still has to follow the same Single-Leg Hip Thrust Testing Rules; if the attempt became invalid earlier, use the lower valid rep count reached before either side’s first invalid rep. After Elite, the calculator can show a separate rep stretch target when one is available, but that target does not replace or redefine the Elite threshold.

Milestones and Next Targets

Your next Single-Leg Hip Thrust target is the first strength-level threshold above your current valid rep score. The calculator uses your selected sex, age group, bodyweight, and the weaker side’s strict reps, subtracts your result from that threshold, and shows the exact additional strict reps needed.

The table shows the complete jumps between level starting points for the age 20–29 reference group; your personal gap may be smaller because it begins from your current result rather than the previous level’s minimum.

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