Barbell Glute Bridge vs Hip Thrust Strength Standards
Compare your barbell glute bridge and hip thrust 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.
Enter total barbell weight for both lifts. Use a floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip lockout and a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout. 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.
Barbell Glute Bridge vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell glute bridge and hip thrust 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 glute bridge and hip thrust.
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 Barbell Glute Bridge / Hip Thrust, 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 Barbell Glute Bridge vs Hip Thrust Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Hip Thrust. 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 | 115 / 126 lb 52.2 / 57.2 kg | 158 / 182 lb 71.7 / 82.6 kg | 215 / 252 lb 97.5 / 114.3 kg | 278 / 336 lb 126.1 / 152.4 kg |
| 130 lb 59 kg | 121 / 133 lb 54.9 / 60.3 kg | 166 / 192 lb 75.3 / 87.1 kg | 227 / 266 lb 103 / 120.7 kg | 294 / 354 lb 133.4 / 160.6 kg |
| 140 lb 63.5 kg | 127 / 140 lb 57.6 / 63.5 kg | 175 / 202 lb 79.4 / 91.6 kg | 238 / 279 lb 108 / 126.6 kg | 308 / 372 lb 139.7 / 168.7 kg |
| 150 lb 68 kg | 133 / 146 lb 60.3 / 66.2 kg | 183 / 211 lb 83 / 95.7 kg | 249 / 292 lb 112.9 / 132.4 kg | 323 / 390 lb 146.5 / 176.9 kg |
| 160 lb 72.6 kg | 139 / 152 lb 63 / 68.9 kg | 191 / 220 lb 86.6 / 99.8 kg | 260 / 305 lb 117.9 / 138.3 kg | 337 / 407 lb 152.9 / 184.6 kg |
| 170 lb 77.1 kg | 145 / 159 lb 65.8 / 72.1 kg | 199 / 229 lb 90.3 / 103.9 kg | 271 / 318 lb 122.9 / 144.2 kg | 351 / 423 lb 159.2 / 191.9 kg |
| 180 lb 81.6 kg | 150 / 165 lb 68 / 74.8 kg | 206 / 238 lb 93.4 / 108 kg | 282 / 330 lb 127.9 / 149.7 kg | 365 / 440 lb 165.6 / 199.6 kg |
| 190 lb 86.2 kg | 156 / 171 lb 70.8 / 77.6 kg | 214 / 247 lb 97.1 / 112 kg | 292 / 342 lb 132.4 / 155.1 kg | 378 / 456 lb 171.5 / 206.8 kg |
| 200 lb 90.7 kg | 161 / 177 lb 73 / 80.3 kg | 221 / 256 lb 100.2 / 116.1 kg | 302 / 354 lb 137 / 160.6 kg | 391 / 472 lb 177.4 / 214.1 kg |
| 210 lb 95.3 kg | 167 / 183 lb 75.7 / 83 kg | 229 / 264 lb 103.9 / 119.7 kg | 312 / 366 lb 141.5 / 166 kg | 404 / 487 lb 183.3 / 220.9 kg |
| 220 lb 99.8 kg | 172 / 189 lb 78 / 85.7 kg | 236 / 272 lb 107 / 123.4 kg | 322 / 377 lb 146.1 / 171 kg | 417 / 503 lb 189.1 / 228.2 kg |
| 230 lb 104.3 kg | 177 / 194 lb 80.3 / 88 kg | 243 / 281 lb 110.2 / 127.5 kg | 332 / 388 lb 150.6 / 176 kg | 429 / 518 lb 194.6 / 235 kg |
| 240 lb 108.9 kg | 182 / 200 lb 82.6 / 90.7 kg | 250 / 289 lb 113.4 / 131.1 kg | 341 / 400 lb 154.7 / 181.4 kg | 442 / 533 lb 200.5 / 241.8 kg |
| 250 lb 113.4 kg | 187 / 205 lb 84.8 / 93 kg | 257 / 297 lb 116.6 / 134.7 kg | 351 / 411 lb 159.2 / 186.4 kg | 454 / 548 lb 205.9 / 248.6 kg |
| 260 lb 117.9 kg | 192 / 211 lb 87.1 / 95.7 kg | 264 / 304 lb 119.7 / 137.9 kg | 360 / 422 lb 163.3 / 191.4 kg | 466 / 562 lb 211.4 / 254.9 kg |
| 270 lb 122.5 kg | 197 / 216 lb 89.4 / 98 kg | 270 / 312 lb 122.5 / 141.5 kg | 369 / 432 lb 167.4 / 196 kg | 478 / 576 lb 216.8 / 261.3 kg |
| 280 lb 127 kg | 202 / 221 lb 91.6 / 100.2 kg | 277 / 320 lb 125.6 / 145.1 kg | 378 / 443 lb 171.5 / 200.9 kg | 490 / 591 lb 222.3 / 268.1 kg |
| 290 lb 131.5 kg | 207 / 227 lb 93.9 / 103 kg | 284 / 327 lb 128.8 / 148.3 kg | 387 / 453 lb 175.5 / 205.5 kg | 501 / 604 lb 227.2 / 274 kg |
| 300 lb 136.1 kg | 212 / 232 lb 96.2 / 105.2 kg | 290 / 335 lb 131.5 / 152 kg | 396 / 464 lb 179.6 / 210.5 kg | 513 / 618 lb 232.7 / 280.3 kg |
Women’s Barbell Glute Bridge vs Hip Thrust Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Hip Thrust. 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 | 85 / 126 lb 38.6 / 57.2 kg | 121 / 183 lb 54.9 / 83 kg | 166 / 252 lb 75.3 / 114.3 kg | 217 / 332 lb 98.4 / 150.6 kg |
| 110 lb 49.9 kg | 91 / 134 lb 41.3 / 60.8 kg | 129 / 195 lb 58.5 / 88.5 kg | 176 / 268 lb 79.8 / 121.6 kg | 232 / 354 lb 105.2 / 160.6 kg |
| 120 lb 54.4 kg | 97 / 142 lb 44 / 64.4 kg | 137 / 207 lb 62.1 / 93.9 kg | 187 / 284 lb 84.8 / 128.8 kg | 246 / 375 lb 111.6 / 170.1 kg |
| 130 lb 59 kg | 102 / 150 lb 46.3 / 68 kg | 145 / 218 lb 65.8 / 98.9 kg | 197 / 300 lb 89.4 / 136.1 kg | 259 / 395 lb 117.5 / 179.2 kg |
| 140 lb 63.5 kg | 107 / 158 lb 48.5 / 71.7 kg | 152 / 229 lb 68.9 / 103.9 kg | 207 / 315 lb 93.9 / 142.9 kg | 272 / 415 lb 123.4 / 188.2 kg |
| 150 lb 68 kg | 112 / 165 lb 50.8 / 74.8 kg | 159 / 240 lb 72.1 / 108.9 kg | 217 / 330 lb 98.4 / 149.7 kg | 285 / 435 lb 129.3 / 197.3 kg |
| 160 lb 72.6 kg | 117 / 172 lb 53.1 / 78 kg | 166 / 251 lb 75.3 / 113.9 kg | 227 / 345 lb 103 / 156.5 kg | 298 / 454 lb 135.2 / 205.9 kg |
| 170 lb 77.1 kg | 122 / 179 lb 55.3 / 81.2 kg | 173 / 261 lb 78.5 / 118.4 kg | 236 / 359 lb 107 / 162.8 kg | 310 / 473 lb 140.6 / 214.5 kg |
| 180 lb 81.6 kg | 126 / 186 lb 57.2 / 84.4 kg | 180 / 271 lb 81.6 / 122.9 kg | 245 / 373 lb 111.1 / 169.2 kg | 322 / 491 lb 146.1 / 222.7 kg |
| 190 lb 86.2 kg | 131 / 193 lb 59.4 / 87.5 kg | 186 / 281 lb 84.4 / 127.5 kg | 254 / 386 lb 115.2 / 175.1 kg | 334 / 509 lb 151.5 / 230.9 kg |
| 200 lb 90.7 kg | 136 / 200 lb 61.7 / 90.7 kg | 193 / 291 lb 87.5 / 132 kg | 263 / 400 lb 119.3 / 181.4 kg | 345 / 527 lb 156.5 / 239 kg |
| 210 lb 95.3 kg | 140 / 206 lb 63.5 / 93.4 kg | 199 / 300 lb 90.3 / 136.1 kg | 272 / 413 lb 123.4 / 187.3 kg | 357 / 544 lb 161.9 / 246.8 kg |
| 220 lb 99.8 kg | 145 / 213 lb 65.8 / 96.6 kg | 205 / 310 lb 93 / 140.6 kg | 280 / 426 lb 127 / 193.2 kg | 368 / 562 lb 166.9 / 254.9 kg |
| 230 lb 104.3 kg | 149 / 219 lb 67.6 / 99.3 kg | 211 / 319 lb 95.7 / 144.7 kg | 289 / 439 lb 131.1 / 199.1 kg | 379 / 578 lb 171.9 / 262.2 kg |
| 240 lb 108.9 kg | 153 / 226 lb 69.4 / 102.5 kg | 218 / 328 lb 98.9 / 148.8 kg | 297 / 451 lb 134.7 / 204.6 kg | 390 / 595 lb 176.9 / 269.9 kg |
How Your Barbell Glute Bridge vs Hip Thrust 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 glute bridge strength level
The barbell glute bridge standards use the sex-specific standards from the individual Barbell Glute Bridge 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 bridge more total weight without requiring strength to increase pound for pound.
3. Find the hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual 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 thrust more total 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 glute bridge | Adjust barbell glute bridge targets to exact bodyweight with the two-thirds rule. |
| Rate the hip thrust | Adjust hip thrust 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 Barbell Glute Bridge and Hip Thrust 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 hip thrust standard is higher; below zero means the barbell glute bridge 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.
26.3 → 47.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the barbell glute bridge standard. A plus sign means the hip thrust standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +24 lb +10.9 kg | +37 lb +16.8 kg | +58 lb +26.3 kg |
| 130 lb 59 kg | +12 lb +5.4 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +60 lb +27.2 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +27 lb +12.2 kg | +41 lb +18.6 kg | +64 lb +29 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +67 lb +30.4 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +29 lb +13.2 kg | +45 lb +20.4 kg | +70 lb +31.7 kg |
| 170 lb 77.1 kg | +14 lb +6.3 kg | +30 lb +13.6 kg | +47 lb +21.3 kg | +72 lb +32.7 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +32 lb +14.6 kg | +48 lb +21.8 kg | +75 lb +34 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +33 lb +14.9 kg | +50 lb +22.7 kg | +78 lb +35.3 kg |
| 200 lb 90.7 kg | +16 lb +7.3 kg | +35 lb +15.9 kg | +52 lb +23.6 kg | +81 lb +36.7 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +35 lb +15.8 kg | +54 lb +24.5 kg | +83 lb +37.6 kg |
| 220 lb 99.8 kg | +17 lb +7.7 kg | +36 lb +16.4 kg | +55 lb +24.9 kg | +86 lb +39.1 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +38 lb +17.3 kg | +56 lb +25.4 kg | +89 lb +40.4 kg |
| 240 lb 108.9 kg | +18 lb +8.1 kg | +39 lb +17.7 kg | +59 lb +26.7 kg | +91 lb +41.3 kg |
| 250 lb 113.4 kg | +18 lb +8.2 kg | +40 lb +18.1 kg | +60 lb +27.2 kg | +94 lb +42.7 kg |
| 260 lb 117.9 kg | +19 lb +8.6 kg | +40 lb +18.2 kg | +62 lb +28.1 kg | +96 lb +43.5 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +42 lb +19 kg | +63 lb +28.6 kg | +98 lb +44.5 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +43 lb +19.5 kg | +65 lb +29.4 kg | +101 lb +45.8 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +43 lb +19.5 kg | +66 lb +30 kg | +103 lb +46.8 kg |
| 300 lb 136.1 kg | +20 lb +9 kg | +45 lb +20.5 kg | +68 lb +30.9 kg | +105 lb +47.6 kg |
How Women’s Barbell Glute Bridge and Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
52.2 → 93 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the barbell glute bridge standard. A plus sign means the hip thrust standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +86 lb +39 kg | +115 lb +52.2 kg |
| 110 lb 49.9 kg | +43 lb +19.5 kg | +66 lb +30 kg | +92 lb +41.8 kg | +122 lb +55.4 kg |
| 120 lb 54.4 kg | +45 lb +20.4 kg | +70 lb +31.8 kg | +97 lb +44 kg | +129 lb +58.5 kg |
| 130 lb 59 kg | +48 lb +21.7 kg | +73 lb +33.1 kg | +103 lb +46.7 kg | +136 lb +61.7 kg |
| 140 lb 63.5 kg | +51 lb +23.2 kg | +77 lb +35 kg | +108 lb +49 kg | +143 lb +64.8 kg |
| 150 lb 68 kg | +53 lb +24 kg | +81 lb +36.8 kg | +113 lb +51.3 kg | +150 lb +68 kg |
| 160 lb 72.6 kg | +55 lb +24.9 kg | +85 lb +38.6 kg | +118 lb +53.5 kg | +156 lb +70.7 kg |
| 170 lb 77.1 kg | +57 lb +25.9 kg | +88 lb +39.9 kg | +123 lb +55.8 kg | +163 lb +73.9 kg |
| 180 lb 81.6 kg | +60 lb +27.2 kg | +91 lb +41.3 kg | +128 lb +58.1 kg | +169 lb +76.6 kg |
| 190 lb 86.2 kg | +62 lb +28.1 kg | +95 lb +43.1 kg | +132 lb +59.9 kg | +175 lb +79.4 kg |
| 200 lb 90.7 kg | +64 lb +29 kg | +98 lb +44.5 kg | +137 lb +62.1 kg | +182 lb +82.5 kg |
| 210 lb 95.3 kg | +66 lb +29.9 kg | +101 lb +45.8 kg | +141 lb +63.9 kg | +187 lb +84.9 kg |
| 220 lb 99.8 kg | +68 lb +30.8 kg | +105 lb +47.6 kg | +146 lb +66.2 kg | +194 lb +88 kg |
| 230 lb 104.3 kg | +70 lb +31.7 kg | +108 lb +49 kg | +150 lb +68 kg | +199 lb +90.3 kg |
| 240 lb 108.9 kg | +73 lb +33.1 kg | +110 lb +49.9 kg | +154 lb +69.9 kg | +205 lb +93 kg |
Barbell Glute Bridge and Hip Thrust Exercises Used by This Calculator
This calculator uses a floor-based barbell glute bridge and a bench-supported barbell hip thrust. Do not substitute a bodyweight bridge, Smith-machine variation, machine glute drive, partial rep, or another hip-extension exercise. The support position and range of motion must match the exercise definition for each result.
Use a floor-based barbell glute bridge
Keep the shoulders and upper back on the floor, drive through planted feet, raise the bar to a controlled hip lockout, and return to the same bottom position. Do not enter a bench-supported hip thrust, Smith-machine bridge, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Use a bench-supported barbell hip thrust
Support the upper back on a stable bench, lower to a repeatable bottom position, and drive through planted feet to full hip extension without lumbar hyperextension. Do not enter a floor glute bridge, Smith-machine thrust, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Enter one recent barbell glute bridge set and one recent hip thrust set
Enter total barbell weight and a whole number from 1 to 12 reps for each lift. Pounds and kilograms can be mixed. Use clean, difficult sets performed with the floor-based bridge and bench-supported thrust rules shown on this page.
Related Tools
- Barbell Glute Bridge — View the individual Barbell Glute Bridge standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Smith Machine Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.