Glute Kickback Machine vs Hip Thrust Strength Standards
Compare your glute kickback machine and barbell 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.
For Glute Kickback Machine, enter the resistance and strict reps for the tested or weaker valid side without adding sides. For Hip Thrust, enter total barbell weight. Use a strict dedicated-machine glute kickback test scored from the tested side or weaker valid side and a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension. 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.
Glute Kickback Machine vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the glute kickback machine and barbell 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 glute kickback machine and barbell 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 Glute Kickback Machine / 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 Glute Kickback Machine vs Hip Thrust Standards
How to read the table: The first number is Glute Kickback Machine; 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 | 48 / 126 lb 21.8 / 57.2 kg | 70 / 182 lb 31.8 / 82.6 kg | 98 / 252 lb 44.5 / 114.3 kg | 129 / 336 lb 58.5 / 152.4 kg |
| 130 lb 59 kg | 50 / 133 lb 22.7 / 60.3 kg | 74 / 192 lb 33.6 / 87.1 kg | 103 / 266 lb 46.7 / 120.7 kg | 136 / 354 lb 61.7 / 160.6 kg |
| 140 lb 63.5 kg | 53 / 140 lb 24 / 63.5 kg | 78 / 202 lb 35.4 / 91.6 kg | 109 / 279 lb 49.4 / 126.6 kg | 143 / 372 lb 64.9 / 168.7 kg |
| 150 lb 68 kg | 56 / 146 lb 25.4 / 66.2 kg | 81 / 211 lb 36.7 / 95.7 kg | 114 / 292 lb 51.7 / 132.4 kg | 149 / 390 lb 67.6 / 176.9 kg |
| 160 lb 72.6 kg | 58 / 152 lb 26.3 / 68.9 kg | 85 / 220 lb 38.6 / 99.8 kg | 119 / 305 lb 54 / 138.3 kg | 156 / 407 lb 70.8 / 184.6 kg |
| 170 lb 77.1 kg | 60 / 159 lb 27.2 / 72.1 kg | 88 / 229 lb 39.9 / 103.9 kg | 123 / 318 lb 55.8 / 144.2 kg | 162 / 423 lb 73.5 / 191.9 kg |
| 180 lb 81.6 kg | 63 / 165 lb 28.6 / 74.8 kg | 92 / 238 lb 41.7 / 108 kg | 128 / 330 lb 58.1 / 149.7 kg | 169 / 440 lb 76.7 / 199.6 kg |
| 190 lb 86.2 kg | 65 / 171 lb 29.5 / 77.6 kg | 95 / 247 lb 43.1 / 112 kg | 133 / 342 lb 60.3 / 155.1 kg | 175 / 456 lb 79.4 / 206.8 kg |
| 200 lb 90.7 kg | 67 / 177 lb 30.4 / 80.3 kg | 98 / 256 lb 44.5 / 116.1 kg | 138 / 354 lb 62.6 / 160.6 kg | 181 / 472 lb 82.1 / 214.1 kg |
| 210 lb 95.3 kg | 69 / 183 lb 31.3 / 83 kg | 102 / 264 lb 46.3 / 119.7 kg | 142 / 366 lb 64.4 / 166 kg | 187 / 487 lb 84.8 / 220.9 kg |
| 220 lb 99.8 kg | 72 / 189 lb 32.7 / 85.7 kg | 105 / 272 lb 47.6 / 123.4 kg | 147 / 377 lb 66.7 / 171 kg | 193 / 503 lb 87.5 / 228.2 kg |
| 230 lb 104.3 kg | 74 / 194 lb 33.6 / 88 kg | 108 / 281 lb 49 / 127.5 kg | 151 / 388 lb 68.5 / 176 kg | 199 / 518 lb 90.3 / 235 kg |
| 240 lb 108.9 kg | 76 / 200 lb 34.5 / 90.7 kg | 111 / 289 lb 50.3 / 131.1 kg | 155 / 400 lb 70.3 / 181.4 kg | 204 / 533 lb 92.5 / 241.8 kg |
| 250 lb 113.4 kg | 78 / 205 lb 35.4 / 93 kg | 114 / 297 lb 51.7 / 134.7 kg | 160 / 411 lb 72.6 / 186.4 kg | 210 / 548 lb 95.3 / 248.6 kg |
| 260 lb 117.9 kg | 80 / 211 lb 36.3 / 95.7 kg | 117 / 304 lb 53.1 / 137.9 kg | 164 / 422 lb 74.4 / 191.4 kg | 216 / 562 lb 98 / 254.9 kg |
| 270 lb 122.5 kg | 82 / 216 lb 37.2 / 98 kg | 120 / 312 lb 54.4 / 141.5 kg | 168 / 432 lb 76.2 / 196 kg | 221 / 576 lb 100.2 / 261.3 kg |
| 280 lb 127 kg | 84 / 221 lb 38.1 / 100.2 kg | 123 / 320 lb 55.8 / 145.1 kg | 172 / 443 lb 78 / 200.9 kg | 227 / 591 lb 103 / 268.1 kg |
| 290 lb 131.5 kg | 86 / 227 lb 39 / 103 kg | 126 / 327 lb 57.2 / 148.3 kg | 176 / 453 lb 79.8 / 205.5 kg | 232 / 604 lb 105.2 / 274 kg |
| 300 lb 136.1 kg | 88 / 232 lb 39.9 / 105.2 kg | 129 / 335 lb 58.5 / 152 kg | 180 / 464 lb 81.6 / 210.5 kg | 237 / 618 lb 107.5 / 280.3 kg |
Women’s Glute Kickback Machine vs Hip Thrust Standards
How to read the table: The first number is Glute Kickback Machine; 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 | 30 / 126 lb 13.6 / 57.2 kg | 46 / 183 lb 20.9 / 83 kg | 66 / 252 lb 29.9 / 114.3 kg | 89 / 332 lb 40.4 / 150.6 kg |
| 110 lb 49.9 kg | 32 / 134 lb 14.5 / 60.8 kg | 49 / 195 lb 22.2 / 88.5 kg | 71 / 268 lb 32.2 / 121.6 kg | 95 / 354 lb 43.1 / 160.6 kg |
| 120 lb 54.4 kg | 34 / 142 lb 15.4 / 64.4 kg | 52 / 207 lb 23.6 / 93.9 kg | 75 / 284 lb 34 / 128.8 kg | 101 / 375 lb 45.8 / 170.1 kg |
| 130 lb 59 kg | 35 / 150 lb 15.9 / 68 kg | 55 / 218 lb 24.9 / 98.9 kg | 79 / 300 lb 35.8 / 136.1 kg | 106 / 395 lb 48.1 / 179.2 kg |
| 140 lb 63.5 kg | 37 / 158 lb 16.8 / 71.7 kg | 57 / 229 lb 25.9 / 103.9 kg | 83 / 315 lb 37.6 / 142.9 kg | 112 / 415 lb 50.8 / 188.2 kg |
| 150 lb 68 kg | 39 / 165 lb 17.7 / 74.8 kg | 60 / 240 lb 27.2 / 108.9 kg | 87 / 330 lb 39.5 / 149.7 kg | 117 / 435 lb 53.1 / 197.3 kg |
| 160 lb 72.6 kg | 41 / 172 lb 18.6 / 78 kg | 63 / 251 lb 28.6 / 113.9 kg | 91 / 345 lb 41.3 / 156.5 kg | 122 / 454 lb 55.3 / 205.9 kg |
| 170 lb 77.1 kg | 42 / 179 lb 19.1 / 81.2 kg | 65 / 261 lb 29.5 / 118.4 kg | 95 / 359 lb 43.1 / 162.8 kg | 127 / 473 lb 57.6 / 214.5 kg |
| 180 lb 81.6 kg | 44 / 186 lb 20 / 84.4 kg | 68 / 271 lb 30.8 / 122.9 kg | 98 / 373 lb 44.5 / 169.2 kg | 132 / 491 lb 59.9 / 222.7 kg |
| 190 lb 86.2 kg | 46 / 193 lb 20.9 / 87.5 kg | 70 / 281 lb 31.8 / 127.5 kg | 102 / 386 lb 46.3 / 175.1 kg | 137 / 509 lb 62.1 / 230.9 kg |
| 200 lb 90.7 kg | 47 / 200 lb 21.3 / 90.7 kg | 73 / 291 lb 33.1 / 132 kg | 105 / 400 lb 47.6 / 181.4 kg | 142 / 527 lb 64.4 / 239 kg |
| 210 lb 95.3 kg | 49 / 206 lb 22.2 / 93.4 kg | 75 / 300 lb 34 / 136.1 kg | 109 / 413 lb 49.4 / 187.3 kg | 146 / 544 lb 66.2 / 246.8 kg |
| 220 lb 99.8 kg | 50 / 213 lb 22.7 / 96.6 kg | 77 / 310 lb 34.9 / 140.6 kg | 112 / 426 lb 50.8 / 193.2 kg | 151 / 562 lb 68.5 / 254.9 kg |
| 230 lb 104.3 kg | 52 / 219 lb 23.6 / 99.3 kg | 80 / 319 lb 36.3 / 144.7 kg | 116 / 439 lb 52.6 / 199.1 kg | 156 / 578 lb 70.8 / 262.2 kg |
| 240 lb 108.9 kg | 53 / 226 lb 24 / 102.5 kg | 82 / 328 lb 37.2 / 148.8 kg | 119 / 451 lb 54 / 204.6 kg | 160 / 595 lb 72.6 / 269.9 kg |
How Your Glute Kickback Machine 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 glute kickback machine strength level
The standards use the sex-specific strength levels from the individual Glute Kickback Machine 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 move more machine resistance without requiring strength to increase pound for pound.
3. 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.
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 glute kickback machine | Adjust tested-side glute kickback machine targets to exact bodyweight while preserving weaker-side scoring. |
| Rate the barbell hip thrust | Adjust barbell 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 Glute Kickback Machine 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 barbell hip thrust standard is higher; below zero means the glute kickback machine 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.
93.9 → 172.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the glute kickback machine standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the glute kickback machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +78 lb +35.4 kg | +112 lb +50.8 kg | +154 lb +69.8 kg | +207 lb +93.9 kg |
| 130 lb 59 kg | +83 lb +37.6 kg | +118 lb +53.5 kg | +163 lb +74 kg | +218 lb +98.9 kg |
| 140 lb 63.5 kg | +87 lb +39.5 kg | +124 lb +56.2 kg | +170 lb +77.2 kg | +229 lb +103.8 kg |
| 150 lb 68 kg | +90 lb +40.8 kg | +130 lb +59 kg | +178 lb +80.7 kg | +241 lb +109.3 kg |
| 160 lb 72.6 kg | +94 lb +42.6 kg | +135 lb +61.2 kg | +186 lb +84.3 kg | +251 lb +113.8 kg |
| 170 lb 77.1 kg | +99 lb +44.9 kg | +141 lb +64 kg | +195 lb +88.4 kg | +261 lb +118.4 kg |
| 180 lb 81.6 kg | +102 lb +46.2 kg | +146 lb +66.3 kg | +202 lb +91.6 kg | +271 lb +122.9 kg |
| 190 lb 86.2 kg | +106 lb +48.1 kg | +152 lb +68.9 kg | +209 lb +94.8 kg | +281 lb +127.4 kg |
| 200 lb 90.7 kg | +110 lb +49.9 kg | +158 lb +71.6 kg | +216 lb +98 kg | +291 lb +132 kg |
| 210 lb 95.3 kg | +114 lb +51.7 kg | +162 lb +73.4 kg | +224 lb +101.6 kg | +300 lb +136.1 kg |
| 220 lb 99.8 kg | +117 lb +53 kg | +167 lb +75.8 kg | +230 lb +104.3 kg | +310 lb +140.7 kg |
| 230 lb 104.3 kg | +120 lb +54.4 kg | +173 lb +78.5 kg | +237 lb +107.5 kg | +319 lb +144.7 kg |
| 240 lb 108.9 kg | +124 lb +56.2 kg | +178 lb +80.8 kg | +245 lb +111.1 kg | +329 lb +149.3 kg |
| 250 lb 113.4 kg | +127 lb +57.6 kg | +183 lb +83 kg | +251 lb +113.8 kg | +338 lb +153.3 kg |
| 260 lb 117.9 kg | +131 lb +59.4 kg | +187 lb +84.8 kg | +258 lb +117 kg | +346 lb +156.9 kg |
| 270 lb 122.5 kg | +134 lb +60.8 kg | +192 lb +87.1 kg | +264 lb +119.8 kg | +355 lb +161.1 kg |
| 280 lb 127 kg | +137 lb +62.1 kg | +197 lb +89.3 kg | +271 lb +122.9 kg | +364 lb +165.1 kg |
| 290 lb 131.5 kg | +141 lb +64 kg | +201 lb +91.1 kg | +277 lb +125.7 kg | +372 lb +168.8 kg |
| 300 lb 136.1 kg | +144 lb +65.3 kg | +206 lb +93.5 kg | +284 lb +128.9 kg | +381 lb +172.8 kg |
How Women’s Glute Kickback Machine 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.
110.2 → 197.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the glute kickback machine standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the glute kickback machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +96 lb +43.6 kg | +137 lb +62.1 kg | +186 lb +84.4 kg | +243 lb +110.2 kg |
| 110 lb 49.9 kg | +102 lb +46.3 kg | +146 lb +66.3 kg | +197 lb +89.4 kg | +259 lb +117.5 kg |
| 120 lb 54.4 kg | +108 lb +49 kg | +155 lb +70.3 kg | +209 lb +94.8 kg | +274 lb +124.3 kg |
| 130 lb 59 kg | +115 lb +52.1 kg | +163 lb +74 kg | +221 lb +100.3 kg | +289 lb +131.1 kg |
| 140 lb 63.5 kg | +121 lb +54.9 kg | +172 lb +78 kg | +232 lb +105.3 kg | +303 lb +137.4 kg |
| 150 lb 68 kg | +126 lb +57.1 kg | +180 lb +81.7 kg | +243 lb +110.2 kg | +318 lb +144.2 kg |
| 160 lb 72.6 kg | +131 lb +59.4 kg | +188 lb +85.3 kg | +254 lb +115.2 kg | +332 lb +150.6 kg |
| 170 lb 77.1 kg | +137 lb +62.1 kg | +196 lb +88.9 kg | +264 lb +119.7 kg | +346 lb +156.9 kg |
| 180 lb 81.6 kg | +142 lb +64.4 kg | +203 lb +92.1 kg | +275 lb +124.7 kg | +359 lb +162.8 kg |
| 190 lb 86.2 kg | +147 lb +66.6 kg | +211 lb +95.7 kg | +284 lb +128.8 kg | +372 lb +168.8 kg |
| 200 lb 90.7 kg | +153 lb +69.4 kg | +218 lb +98.9 kg | +295 lb +133.8 kg | +385 lb +174.6 kg |
| 210 lb 95.3 kg | +157 lb +71.2 kg | +225 lb +102.1 kg | +304 lb +137.9 kg | +398 lb +180.6 kg |
| 220 lb 99.8 kg | +163 lb +73.9 kg | +233 lb +105.7 kg | +314 lb +142.4 kg | +411 lb +186.4 kg |
| 230 lb 104.3 kg | +167 lb +75.7 kg | +239 lb +108.4 kg | +323 lb +146.5 kg | +422 lb +191.4 kg |
| 240 lb 108.9 kg | +173 lb +78.5 kg | +246 lb +111.6 kg | +332 lb +150.6 kg | +435 lb +197.3 kg |
Glute Kickback Machine and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict glute kickback machine rep and a raw barbell hip thrust. Use strict dedicated-machine glute kickbacks and full-range bench-supported barbell hip thrusts under each tool’s load, side, body position, range, and finish rules. Do not substitute cable or band kickbacks, glute drives, bridges, Smith or machine hip thrusts, partial reps, rebound, lumbar-extension reps, or assisted reps.
Use the tested or weaker valid side without adding sides together
Enter the selected or loaded machine resistance and strict reps for the tested side. If both sides are tested, use the weaker valid side. Keep the same machine, support, pad or platform position, range, and body position. Do not add left and right loads or reps or count partials, rebound, momentum, lumbar extension, forced reps, assistance, or setup changes.
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.
Enter one recent Glute Kickback Machine test and one recent Hip Thrust set
For the kickback machine, enter load and strict reps from the tested or weaker valid side. For the hip thrust, enter total loaded barbell weight and bilateral reps. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Glute Kickback Machine — View the individual Glute Kickback Machine standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Cable Glute Kickback — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Glute Drive Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.