Dumbbell Hip Thrust vs Dumbbell Glute Bridge Strength Standards
Compare your dumbbell hip thrust and dumbbell glute bridge 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 the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable dumbbell hip thrust test using the canonical setup, range, and finish rules and a strict floor dumbbell glute bridge from a controlled bottom to full hip extension. 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.
Dumbbell Hip Thrust vs Dumbbell Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell hip thrust and dumbbell glute bridge to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell hip thrust and dumbbell glute bridge.
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 Dumbbell Hip Thrust / Dumbbell Glute Bridge, 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 Dumbbell Hip Thrust vs Dumbbell Glute Bridge Standards
How to read the table: The first number is Dumbbell Hip Thrust; the second is Dumbbell Glute Bridge. 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 | 101 / 84 lb 45.8 / 38.1 kg | 146 / 123 lb 66.2 / 55.8 kg | 196 / 168 lb 88.9 / 76.2 kg | 252 / 216 lb 114.3 / 98 kg |
| 130 lb 59 kg | 106 / 89 lb 48.1 / 40.4 kg | 154 / 130 lb 69.9 / 59 kg | 207 / 177 lb 93.9 / 80.3 kg | 266 / 228 lb 120.7 / 103.4 kg |
| 140 lb 63.5 kg | 112 / 93 lb 50.8 / 42.2 kg | 162 / 136 lb 73.5 / 61.7 kg | 217 / 186 lb 98.4 / 84.4 kg | 279 / 239 lb 126.6 / 108.4 kg |
| 150 lb 68 kg | 117 / 97 lb 53.1 / 44 kg | 169 / 143 lb 76.7 / 64.9 kg | 227 / 195 lb 103 / 88.5 kg | 292 / 250 lb 132.4 / 113.4 kg |
| 160 lb 72.6 kg | 122 / 102 lb 55.3 / 46.3 kg | 177 / 149 lb 80.3 / 67.6 kg | 237 / 203 lb 107.5 / 92.1 kg | 305 / 261 lb 138.3 / 118.4 kg |
| 170 lb 77.1 kg | 127 / 106 lb 57.6 / 48.1 kg | 184 / 155 lb 83.5 / 70.3 kg | 247 / 212 lb 112 / 96.2 kg | 318 / 272 lb 144.2 / 123.4 kg |
| 180 lb 81.6 kg | 132 / 110 lb 59.9 / 49.9 kg | 191 / 161 lb 86.6 / 73 kg | 257 / 220 lb 116.6 / 99.8 kg | 330 / 283 lb 149.7 / 128.4 kg |
| 190 lb 86.2 kg | 137 / 114 lb 62.1 / 51.7 kg | 198 / 167 lb 89.8 / 75.7 kg | 266 / 228 lb 120.7 / 103.4 kg | 342 / 293 lb 155.1 / 132.9 kg |
| 200 lb 90.7 kg | 142 / 118 lb 64.4 / 53.5 kg | 205 / 173 lb 93 / 78.5 kg | 275 / 236 lb 124.7 / 107 kg | 354 / 303 lb 160.6 / 137.4 kg |
| 210 lb 95.3 kg | 146 / 122 lb 66.2 / 55.3 kg | 212 / 179 lb 96.2 / 81.2 kg | 284 / 244 lb 128.8 / 110.7 kg | 366 / 313 lb 166 / 142 kg |
| 220 lb 99.8 kg | 151 / 126 lb 68.5 / 57.2 kg | 218 / 184 lb 98.9 / 83.5 kg | 293 / 251 lb 132.9 / 113.9 kg | 377 / 323 lb 171 / 146.5 kg |
| 230 lb 104.3 kg | 156 / 129 lb 70.8 / 58.5 kg | 225 / 190 lb 102.1 / 86.2 kg | 302 / 259 lb 137 / 117.5 kg | 388 / 333 lb 176 / 151 kg |
| 240 lb 108.9 kg | 160 / 133 lb 72.6 / 60.3 kg | 231 / 195 lb 104.8 / 88.5 kg | 311 / 266 lb 141.1 / 120.7 kg | 400 / 342 lb 181.4 / 155.1 kg |
| 250 lb 113.4 kg | 165 / 137 lb 74.8 / 62.1 kg | 238 / 201 lb 108 / 91.2 kg | 319 / 274 lb 144.7 / 124.3 kg | 411 / 352 lb 186.4 / 159.7 kg |
| 260 lb 117.9 kg | 169 / 141 lb 76.7 / 64 kg | 244 / 206 lb 110.7 / 93.4 kg | 328 / 281 lb 148.8 / 127.5 kg | 422 / 361 lb 191.4 / 163.7 kg |
| 270 lb 122.5 kg | 173 / 144 lb 78.5 / 65.3 kg | 250 / 211 lb 113.4 / 95.7 kg | 336 / 288 lb 152.4 / 130.6 kg | 432 / 370 lb 196 / 167.8 kg |
| 280 lb 127 kg | 177 / 148 lb 80.3 / 67.1 kg | 256 / 216 lb 116.1 / 98 kg | 344 / 295 lb 156 / 133.8 kg | 443 / 379 lb 200.9 / 171.9 kg |
| 290 lb 131.5 kg | 182 / 151 lb 82.6 / 68.5 kg | 262 / 221 lb 118.8 / 100.2 kg | 353 / 302 lb 160.1 / 137 kg | 453 / 388 lb 205.5 / 176 kg |
| 300 lb 136.1 kg | 186 / 155 lb 84.4 / 70.3 kg | 268 / 226 lb 121.6 / 102.5 kg | 361 / 309 lb 163.7 / 140.2 kg | 464 / 397 lb 210.5 / 180.1 kg |
Women’s Dumbbell Hip Thrust vs Dumbbell Glute Bridge Standards
How to read the table: The first number is Dumbbell Hip Thrust; the second is Dumbbell Glute Bridge. 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 | 62 / 50 lb 28.1 / 22.7 kg | 92 / 76 lb 41.7 / 34.5 kg | 126 / 105 lb 57.2 / 47.6 kg | 165 / 140 lb 74.8 / 63.5 kg |
| 110 lb 49.9 kg | 66 / 54 lb 29.9 / 24.5 kg | 98 / 81 lb 44.5 / 36.7 kg | 134 / 112 lb 60.8 / 50.8 kg | 176 / 149 lb 79.8 / 67.6 kg |
| 120 lb 54.4 kg | 70 / 57 lb 31.8 / 25.9 kg | 103 / 85 lb 46.7 / 38.6 kg | 142 / 119 lb 64.4 / 54 kg | 186 / 158 lb 84.4 / 71.7 kg |
| 130 lb 59 kg | 74 / 60 lb 33.6 / 27.2 kg | 109 / 90 lb 49.4 / 40.8 kg | 150 / 125 lb 68 / 56.7 kg | 196 / 166 lb 88.9 / 75.3 kg |
| 140 lb 63.5 kg | 77 / 63 lb 34.9 / 28.6 kg | 115 / 95 lb 52.2 / 43.1 kg | 158 / 132 lb 71.7 / 59.9 kg | 206 / 175 lb 93.4 / 79.4 kg |
| 150 lb 68 kg | 81 / 66 lb 36.7 / 29.9 kg | 120 / 99 lb 54.4 / 44.9 kg | 165 / 138 lb 74.8 / 62.6 kg | 216 / 183 lb 98 / 83 kg |
| 160 lb 72.6 kg | 85 / 69 lb 38.6 / 31.3 kg | 125 / 103 lb 56.7 / 46.7 kg | 172 / 144 lb 78 / 65.3 kg | 225 / 191 lb 102.1 / 86.6 kg |
| 170 lb 77.1 kg | 88 / 72 lb 39.9 / 32.7 kg | 130 / 108 lb 59 / 49 kg | 179 / 150 lb 81.2 / 68 kg | 235 / 199 lb 106.6 / 90.3 kg |
| 180 lb 81.6 kg | 91 / 75 lb 41.3 / 34 kg | 136 / 112 lb 61.7 / 50.8 kg | 186 / 156 lb 84.4 / 70.8 kg | 244 / 207 lb 110.7 / 93.9 kg |
| 190 lb 86.2 kg | 95 / 77 lb 43.1 / 34.9 kg | 140 / 116 lb 63.5 / 52.6 kg | 193 / 162 lb 87.5 / 73.5 kg | 253 / 214 lb 114.8 / 97.1 kg |
| 200 lb 90.7 kg | 98 / 80 lb 44.5 / 36.3 kg | 145 / 120 lb 65.8 / 54.4 kg | 200 / 167 lb 90.7 / 75.7 kg | 262 / 222 lb 118.8 / 100.7 kg |
| 210 lb 95.3 kg | 101 / 83 lb 45.8 / 37.6 kg | 150 / 124 lb 68 / 56.2 kg | 206 / 173 lb 93.4 / 78.5 kg | 270 / 229 lb 122.5 / 103.9 kg |
| 220 lb 99.8 kg | 105 / 85 lb 47.6 / 38.6 kg | 155 / 128 lb 70.3 / 58.1 kg | 213 / 178 lb 96.6 / 80.7 kg | 279 / 236 lb 126.6 / 107 kg |
| 230 lb 104.3 kg | 108 / 88 lb 49 / 39.9 kg | 160 / 132 lb 72.6 / 59.9 kg | 219 / 184 lb 99.3 / 83.5 kg | 287 / 243 lb 130.2 / 110.2 kg |
| 240 lb 108.9 kg | 111 / 90 lb 50.3 / 40.8 kg | 164 / 135 lb 74.4 / 61.2 kg | 226 / 189 lb 102.5 / 85.7 kg | 295 / 250 lb 133.8 / 113.4 kg |
How Your Dumbbell Hip Thrust vs Dumbbell Glute Bridge 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 dumbbell hip thrust strength level
The standards use the sex-specific targets from the individual Dumbbell 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 without requiring strength to increase pound for pound.
3. Find the dumbbell glute bridge strength level
The dumbbell glute bridge standards use the sex-specific strength levels from the individual Dumbbell 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 external load 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 dumbbell hip thrust | Adjust dumbbell hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell glute bridge | Adjust dumbbell glute bridge 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 Dumbbell Hip Thrust and Dumbbell Glute Bridge 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 dumbbell glute bridge standard is higher; below zero means the dumbbell 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.
16.3 → 30.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell glute bridge standard minus the dumbbell hip thrust standard. A plus sign means the dumbbell glute bridge standard is higher. A minus sign means the dumbbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 130 lb 59 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −38 lb −17.3 kg |
| 140 lb 63.5 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −31 lb −14 kg | −40 lb −18.2 kg |
| 150 lb 68 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −42 lb −19 kg |
| 160 lb 72.6 kg | −20 lb −9 kg | −28 lb −12.7 kg | −34 lb −15.4 kg | −44 lb −19.9 kg |
| 170 lb 77.1 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −35 lb −15.8 kg | −46 lb −20.8 kg |
| 180 lb 81.6 kg | −22 lb −10 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −47 lb −21.3 kg |
| 190 lb 86.2 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −38 lb −17.3 kg | −49 lb −22.2 kg |
| 200 lb 90.7 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −51 lb −23.2 kg |
| 210 lb 95.3 kg | −24 lb −10.9 kg | −33 lb −15 kg | −40 lb −18.1 kg | −53 lb −24 kg |
| 220 lb 99.8 kg | −25 lb −11.3 kg | −34 lb −15.4 kg | −42 lb −19 kg | −54 lb −24.5 kg |
| 230 lb 104.3 kg | −27 lb −12.3 kg | −35 lb −15.9 kg | −43 lb −19.5 kg | −55 lb −25 kg |
| 240 lb 108.9 kg | −27 lb −12.3 kg | −36 lb −16.3 kg | −45 lb −20.4 kg | −58 lb −26.3 kg |
| 250 lb 113.4 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −59 lb −26.7 kg |
| 260 lb 117.9 kg | −28 lb −12.7 kg | −38 lb −17.3 kg | −47 lb −21.3 kg | −61 lb −27.7 kg |
| 270 lb 122.5 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −48 lb −21.8 kg | −62 lb −28.2 kg |
| 280 lb 127 kg | −29 lb −13.2 kg | −40 lb −18.1 kg | −49 lb −22.2 kg | −64 lb −29 kg |
| 290 lb 131.5 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −51 lb −23.1 kg | −65 lb −29.5 kg |
| 300 lb 136.1 kg | −31 lb −14.1 kg | −42 lb −19.1 kg | −52 lb −23.5 kg | −67 lb −30.4 kg |
How Women’s Dumbbell Hip Thrust and Dumbbell Glute Bridge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
11.3 → 20.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell glute bridge standard minus the dumbbell hip thrust standard. A plus sign means the dumbbell glute bridge standard is higher. A minus sign means the dumbbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.4 kg | −16 lb −7.2 kg | −21 lb −9.6 kg | −25 lb −11.3 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −17 lb −7.8 kg | −22 lb −10 kg | −27 lb −12.2 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −31 lb −14 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −33 lb −15 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −22 lb −10 kg | −28 lb −12.7 kg | −34 lb −15.5 kg |
| 170 lb 77.1 kg | −16 lb −7.2 kg | −22 lb −10 kg | −29 lb −13.2 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −31 lb −14 kg | −39 lb −17.7 kg |
| 200 lb 90.7 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −33 lb −15 kg | −40 lb −18.1 kg |
| 210 lb 95.3 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −33 lb −14.9 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −20 lb −9 kg | −27 lb −12.2 kg | −35 lb −15.9 kg | −43 lb −19.6 kg |
| 230 lb 104.3 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.8 kg | −44 lb −20 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −37 lb −16.8 kg | −45 lb −20.4 kg |
Dumbbell Hip Thrust and Dumbbell Glute Bridge Exercises Used by This Calculator
This calculator uses a strict dumbbell hip thrust and a strict floor dumbbell glute bridge. Use strict canonical Dumbbell Hip Thrust and Dumbbell Glute Bridge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Hip Thrust
Follow the individual Dumbbell Hip Thrust calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use dumbbell load across the hips on the floor
Enter the dumbbell load held across the hips. Start with the hips lowered under control, reach a clear top bridge with hips extended, ribs down, and pelvis controlled, then lower without bouncing. Do not enter a bench-supported hip thrust, barbell or Smith bridge, machine thrust, hand-assisted rep, or lumbar-overextended finish.
Enter one recent Dumbbell Hip Thrust result and one recent Dumbbell Glute Bridge result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Hip Thrust — View the individual Dumbbell Hip Thrust standards and next strength-level target.
- Dumbbell Glute Bridge — View the individual Dumbbell Glute Bridge standards and next strength-level target.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — 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.