Hip Thrust vs Leg Press Strength Standards
Compare your barbell hip thrust and leg press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Hip Thrust, enter total barbell weight. For Leg Press, enter displayed sled weight. Use a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension and a controlled bilateral leg press on a 45-degree plate-loaded sled through consistent depth. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Hip Thrust vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hip thrust and leg press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell hip thrust and leg press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Hip Thrust / Leg Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Hip Thrust vs Leg Press Standards
How to read the table: The first number is Hip Thrust; the second is Leg Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 126 / 168 lb 57.2 / 76.2 kg | 182 / 252 lb 82.6 / 114.3 kg | 252 / 350 lb 114.3 / 158.8 kg | 336 / 448 lb 152.4 / 203.2 kg |
| 130 lb 59 kg | 133 / 177 lb 60.3 / 80.3 kg | 192 / 266 lb 87.1 / 120.7 kg | 266 / 369 lb 120.7 / 167.4 kg | 354 / 472 lb 160.6 / 214.1 kg |
| 140 lb 63.5 kg | 140 / 186 lb 63.5 / 84.4 kg | 202 / 279 lb 91.6 / 126.6 kg | 279 / 388 lb 126.6 / 176 kg | 372 / 496 lb 168.7 / 225 kg |
| 150 lb 68 kg | 146 / 195 lb 66.2 / 88.5 kg | 211 / 292 lb 95.7 / 132.4 kg | 292 / 406 lb 132.4 / 184.2 kg | 390 / 519 lb 176.9 / 235.4 kg |
| 160 lb 72.6 kg | 152 / 203 lb 68.9 / 92.1 kg | 220 / 305 lb 99.8 / 138.3 kg | 305 / 424 lb 138.3 / 192.3 kg | 407 / 542 lb 184.6 / 245.8 kg |
| 170 lb 77.1 kg | 159 / 212 lb 72.1 / 96.2 kg | 229 / 318 lb 103.9 / 144.2 kg | 318 / 441 lb 144.2 / 200 kg | 423 / 565 lb 191.9 / 256.3 kg |
| 180 lb 81.6 kg | 165 / 220 lb 74.8 / 99.8 kg | 238 / 330 lb 108 / 149.7 kg | 330 / 458 lb 149.7 / 207.7 kg | 440 / 586 lb 199.6 / 265.8 kg |
| 190 lb 86.2 kg | 171 / 228 lb 77.6 / 103.4 kg | 247 / 342 lb 112 / 155.1 kg | 342 / 475 lb 155.1 / 215.5 kg | 456 / 608 lb 206.8 / 275.8 kg |
| 200 lb 90.7 kg | 177 / 236 lb 80.3 / 107 kg | 256 / 354 lb 116.1 / 160.6 kg | 354 / 492 lb 160.6 / 223.2 kg | 472 / 629 lb 214.1 / 285.3 kg |
| 210 lb 95.3 kg | 183 / 244 lb 83 / 110.7 kg | 264 / 366 lb 119.7 / 166 kg | 366 / 508 lb 166 / 230.4 kg | 487 / 650 lb 220.9 / 294.8 kg |
| 220 lb 99.8 kg | 189 / 251 lb 85.7 / 113.9 kg | 272 / 377 lb 123.4 / 171 kg | 377 / 524 lb 171 / 237.7 kg | 503 / 670 lb 228.2 / 303.9 kg |
| 230 lb 104.3 kg | 194 / 259 lb 88 / 117.5 kg | 281 / 388 lb 127.5 / 176 kg | 388 / 540 lb 176 / 244.9 kg | 518 / 691 lb 235 / 313.4 kg |
| 240 lb 108.9 kg | 200 / 266 lb 90.7 / 120.7 kg | 289 / 400 lb 131.1 / 181.4 kg | 400 / 555 lb 181.4 / 251.7 kg | 533 / 710 lb 241.8 / 322.1 kg |
| 250 lb 113.4 kg | 205 / 274 lb 93 / 124.3 kg | 297 / 411 lb 134.7 / 186.4 kg | 411 / 570 lb 186.4 / 258.5 kg | 548 / 730 lb 248.6 / 331.1 kg |
| 260 lb 117.9 kg | 211 / 281 lb 95.7 / 127.5 kg | 304 / 422 lb 137.9 / 191.4 kg | 422 / 585 lb 191.4 / 265.4 kg | 562 / 749 lb 254.9 / 339.7 kg |
| 270 lb 122.5 kg | 216 / 288 lb 98 / 130.6 kg | 312 / 432 lb 141.5 / 196 kg | 432 / 600 lb 196 / 272.2 kg | 576 / 768 lb 261.3 / 348.4 kg |
| 280 lb 127 kg | 221 / 295 lb 100.2 / 133.8 kg | 320 / 443 lb 145.1 / 200.9 kg | 443 / 615 lb 200.9 / 279 kg | 591 / 787 lb 268.1 / 357 kg |
| 290 lb 131.5 kg | 227 / 302 lb 103 / 137 kg | 327 / 453 lb 148.3 / 205.5 kg | 453 / 630 lb 205.5 / 285.8 kg | 604 / 806 lb 274 / 365.6 kg |
| 300 lb 136.1 kg | 232 / 309 lb 105.2 / 140.2 kg | 335 / 464 lb 152 / 210.5 kg | 464 / 644 lb 210.5 / 292.1 kg | 618 / 824 lb 280.3 / 373.8 kg |
Women’s Hip Thrust vs Leg Press Standards
How to read the table: The first number is Hip Thrust; the second is Leg Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 126 / 114 lb 57.2 / 51.7 kg | 183 / 172 lb 83 / 78 kg | 252 / 240 lb 114.3 / 108.9 kg | 332 / 309 lb 150.6 / 140.2 kg |
| 110 lb 49.9 kg | 134 / 122 lb 60.8 / 55.3 kg | 195 / 183 lb 88.5 / 83 kg | 268 / 256 lb 121.6 / 116.1 kg | 354 / 329 lb 160.6 / 149.2 kg |
| 120 lb 54.4 kg | 142 / 129 lb 64.4 / 58.5 kg | 207 / 194 lb 93.9 / 88 kg | 284 / 271 lb 128.8 / 122.9 kg | 375 / 349 lb 170.1 / 158.3 kg |
| 130 lb 59 kg | 150 / 136 lb 68 / 61.7 kg | 218 / 205 lb 98.9 / 93 kg | 300 / 286 lb 136.1 / 129.7 kg | 395 / 368 lb 179.2 / 166.9 kg |
| 140 lb 63.5 kg | 158 / 143 lb 71.7 / 64.9 kg | 229 / 215 lb 103.9 / 97.5 kg | 315 / 301 lb 142.9 / 136.5 kg | 415 / 387 lb 188.2 / 175.5 kg |
| 150 lb 68 kg | 165 / 150 lb 74.8 / 68 kg | 240 / 225 lb 108.9 / 102.1 kg | 330 / 315 lb 149.7 / 142.9 kg | 435 / 405 lb 197.3 / 183.7 kg |
| 160 lb 72.6 kg | 172 / 157 lb 78 / 71.2 kg | 251 / 235 lb 113.9 / 106.6 kg | 345 / 329 lb 156.5 / 149.2 kg | 454 / 423 lb 205.9 / 191.9 kg |
| 170 lb 77.1 kg | 179 / 163 lb 81.2 / 73.9 kg | 261 / 245 lb 118.4 / 111.1 kg | 359 / 342 lb 162.8 / 155.1 kg | 473 / 440 lb 214.5 / 199.6 kg |
| 180 lb 81.6 kg | 186 / 169 lb 84.4 / 76.7 kg | 271 / 254 lb 122.9 / 115.2 kg | 373 / 356 lb 169.2 / 161.5 kg | 491 / 457 lb 222.7 / 207.3 kg |
| 190 lb 86.2 kg | 193 / 176 lb 87.5 / 79.8 kg | 281 / 263 lb 127.5 / 119.3 kg | 386 / 369 lb 175.1 / 167.4 kg | 509 / 474 lb 230.9 / 215 kg |
| 200 lb 90.7 kg | 200 / 182 lb 90.7 / 82.6 kg | 291 / 273 lb 132 / 123.8 kg | 400 / 382 lb 181.4 / 173.3 kg | 527 / 491 lb 239 / 222.7 kg |
| 210 lb 95.3 kg | 206 / 188 lb 93.4 / 85.3 kg | 300 / 282 lb 136.1 / 127.9 kg | 413 / 394 lb 187.3 / 178.7 kg | 544 / 507 lb 246.8 / 230 kg |
| 220 lb 99.8 kg | 213 / 194 lb 96.6 / 88 kg | 310 / 290 lb 140.6 / 131.5 kg | 426 / 407 lb 193.2 / 184.6 kg | 562 / 523 lb 254.9 / 237.2 kg |
| 230 lb 104.3 kg | 219 / 199 lb 99.3 / 90.3 kg | 319 / 299 lb 144.7 / 135.6 kg | 439 / 419 lb 199.1 / 190.1 kg | 578 / 539 lb 262.2 / 244.5 kg |
| 240 lb 108.9 kg | 226 / 205 lb 102.5 / 93 kg | 328 / 308 lb 148.8 / 139.7 kg | 451 / 431 lb 204.6 / 195.5 kg | 595 / 554 lb 269.9 / 251.3 kg |
How Your Hip Thrust vs Leg Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Barbell Hip Thrust tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
3. Find the leg press strength level
The leg press standards use the exercise-specific targets from the individual 45-degree sled leg press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more total displayed sled weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell hip thrust | Adjust barbell hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the leg press | Adjust leg press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Hip Thrust and Leg Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the leg press standard is higher; below zero means the barbell hip thrust standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
50.8 → 93.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg press standard minus the barbell hip thrust standard. A plus sign means the leg press standard is higher. A minus sign means the barbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19 kg | +70 lb +31.7 kg | +98 lb +44.5 kg | +112 lb +50.8 kg |
| 130 lb 59 kg | +44 lb +20 kg | +74 lb +33.6 kg | +103 lb +46.7 kg | +118 lb +53.5 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +77 lb +35 kg | +109 lb +49.4 kg | +124 lb +56.3 kg |
| 150 lb 68 kg | +49 lb +22.3 kg | +81 lb +36.7 kg | +114 lb +51.8 kg | +129 lb +58.5 kg |
| 160 lb 72.6 kg | +51 lb +23.2 kg | +85 lb +38.5 kg | +119 lb +54 kg | +135 lb +61.2 kg |
| 170 lb 77.1 kg | +53 lb +24.1 kg | +89 lb +40.3 kg | +123 lb +55.8 kg | +142 lb +64.4 kg |
| 180 lb 81.6 kg | +55 lb +25 kg | +92 lb +41.7 kg | +128 lb +58 kg | +146 lb +66.2 kg |
| 190 lb 86.2 kg | +57 lb +25.8 kg | +95 lb +43.1 kg | +133 lb +60.4 kg | +152 lb +69 kg |
| 200 lb 90.7 kg | +59 lb +26.7 kg | +98 lb +44.5 kg | +138 lb +62.6 kg | +157 lb +71.2 kg |
| 210 lb 95.3 kg | +61 lb +27.7 kg | +102 lb +46.3 kg | +142 lb +64.4 kg | +163 lb +73.9 kg |
| 220 lb 99.8 kg | +62 lb +28.2 kg | +105 lb +47.6 kg | +147 lb +66.7 kg | +167 lb +75.7 kg |
| 230 lb 104.3 kg | +65 lb +29.5 kg | +107 lb +48.5 kg | +152 lb +68.9 kg | +173 lb +78.4 kg |
| 240 lb 108.9 kg | +66 lb +30 kg | +111 lb +50.3 kg | +155 lb +70.3 kg | +177 lb +80.3 kg |
| 250 lb 113.4 kg | +69 lb +31.3 kg | +114 lb +51.7 kg | +159 lb +72.1 kg | +182 lb +82.5 kg |
| 260 lb 117.9 kg | +70 lb +31.8 kg | +118 lb +53.5 kg | +163 lb +74 kg | +187 lb +84.8 kg |
| 270 lb 122.5 kg | +72 lb +32.6 kg | +120 lb +54.5 kg | +168 lb +76.2 kg | +192 lb +87.1 kg |
| 280 lb 127 kg | +74 lb +33.6 kg | +123 lb +55.8 kg | +172 lb +78.1 kg | +196 lb +88.9 kg |
| 290 lb 131.5 kg | +75 lb +34 kg | +126 lb +57.2 kg | +177 lb +80.3 kg | +202 lb +91.6 kg |
| 300 lb 136.1 kg | +77 lb +35 kg | +129 lb +58.5 kg | +180 lb +81.6 kg | +206 lb +93.5 kg |
How Women’s Hip Thrust and Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg press standard minus the barbell hip thrust standard. A plus sign means the leg press standard is higher. A minus sign means the barbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.5 kg | −11 lb −5 kg | −12 lb −5.4 kg | −23 lb −10.4 kg |
| 110 lb 49.9 kg | −12 lb −5.5 kg | −12 lb −5.5 kg | −12 lb −5.5 kg | −25 lb −11.4 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | −14 lb −6.4 kg | −27 lb −12.3 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −14 lb −6.4 kg | −14 lb −6.4 kg | −28 lb −12.7 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −16 lb −7.3 kg | −16 lb −7.3 kg | −31 lb −14 kg |
| 170 lb 77.1 kg | −16 lb −7.3 kg | −16 lb −7.3 kg | −17 lb −7.7 kg | −33 lb −14.9 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −34 lb −15.4 kg |
| 190 lb 86.2 kg | −17 lb −7.7 kg | −18 lb −8.2 kg | −17 lb −7.7 kg | −35 lb −15.9 kg |
| 200 lb 90.7 kg | −18 lb −8.1 kg | −18 lb −8.2 kg | −18 lb −8.1 kg | −36 lb −16.3 kg |
| 210 lb 95.3 kg | −18 lb −8.1 kg | −18 lb −8.2 kg | −19 lb −8.6 kg | −37 lb −16.8 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −20 lb −9.1 kg | −19 lb −8.6 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −20 lb −9 kg | −20 lb −9.1 kg | −20 lb −9 kg | −39 lb −17.7 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −20 lb −9.1 kg | −20 lb −9.1 kg | −41 lb −18.6 kg |
Hip Thrust and Leg Press Exercises Used by This Calculator
This calculator uses a raw barbell hip thrust and a 45-degree sled leg press. Use strict Hip Thrust and Leg Press sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a full-range bench-supported barbell hip thrust
Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.
Use a 45-degree plate-loaded sled leg press
Keep both feet in a consistent shoulder-width position, keep the hips and lower back supported, lower the sled under control until the thighs reach at least parallel to the platform, and finish with full knee extension. Do not enter a vertical or selectorized machine, a single-leg variation, a partial rep, a high-foot variation, an assisted rep, or another machine’s displayed weight.
Enter one recent Hip Thrust set and one recent Leg Press set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.