Barbell Glute Bridge vs Hip Thrust Machine Strength Standards
Compare your barbell glute bridge and hip thrust machine 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 floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip lockout and a strict bilateral hip thrust machine set using a fixed machine, setup, start range, full hip-extension finish, and controlled return. 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 Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell glute bridge and hip thrust machine 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 machine.
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 Machine, 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 Machine Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Hip Thrust Machine. 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 / 123 lb 52.2 / 55.8 kg | 158 / 171 lb 71.7 / 77.6 kg | 215 / 227 lb 97.5 / 103 kg | 278 / 286 lb 126.1 / 129.7 kg |
| 130 lb 59 kg | 121 / 130 lb 54.9 / 59 kg | 166 / 180 lb 75.3 / 81.6 kg | 227 / 239 lb 103 / 108.4 kg | 294 / 302 lb 133.4 / 137 kg |
| 140 lb 63.5 kg | 127 / 136 lb 57.6 / 61.7 kg | 175 / 189 lb 79.4 / 85.7 kg | 238 / 251 lb 108 / 113.9 kg | 308 / 317 lb 139.7 / 143.8 kg |
| 150 lb 68 kg | 133 / 143 lb 60.3 / 64.9 kg | 183 / 198 lb 83 / 89.8 kg | 249 / 263 lb 112.9 / 119.3 kg | 323 / 332 lb 146.5 / 150.6 kg |
| 160 lb 72.6 kg | 139 / 149 lb 63 / 67.6 kg | 191 / 207 lb 86.6 / 93.9 kg | 260 / 275 lb 117.9 / 124.7 kg | 337 / 347 lb 152.9 / 157.4 kg |
| 170 lb 77.1 kg | 145 / 155 lb 65.8 / 70.3 kg | 199 / 215 lb 90.3 / 97.5 kg | 271 / 286 lb 122.9 / 129.7 kg | 351 / 361 lb 159.2 / 163.7 kg |
| 180 lb 81.6 kg | 150 / 161 lb 68 / 73 kg | 206 / 224 lb 93.4 / 101.6 kg | 282 / 297 lb 127.9 / 134.7 kg | 365 / 375 lb 165.6 / 170.1 kg |
| 190 lb 86.2 kg | 156 / 167 lb 70.8 / 75.7 kg | 214 / 232 lb 97.1 / 105.2 kg | 292 / 308 lb 132.4 / 139.7 kg | 378 / 389 lb 171.5 / 176.4 kg |
| 200 lb 90.7 kg | 161 / 173 lb 73 / 78.5 kg | 221 / 240 lb 100.2 / 108.9 kg | 302 / 319 lb 137 / 144.7 kg | 391 / 403 lb 177.4 / 182.8 kg |
| 210 lb 95.3 kg | 167 / 179 lb 75.7 / 81.2 kg | 229 / 248 lb 103.9 / 112.5 kg | 312 / 329 lb 141.5 / 149.2 kg | 404 / 416 lb 183.3 / 188.7 kg |
| 220 lb 99.8 kg | 172 / 184 lb 78 / 83.5 kg | 236 / 256 lb 107 / 116.1 kg | 322 / 340 lb 146.1 / 154.2 kg | 417 / 429 lb 189.1 / 194.6 kg |
| 230 lb 104.3 kg | 177 / 190 lb 80.3 / 86.2 kg | 243 / 264 lb 110.2 / 119.7 kg | 332 / 350 lb 150.6 / 158.8 kg | 429 / 442 lb 194.6 / 200.5 kg |
| 240 lb 108.9 kg | 182 / 195 lb 82.6 / 88.5 kg | 250 / 271 lb 113.4 / 122.9 kg | 341 / 360 lb 154.7 / 163.3 kg | 442 / 455 lb 200.5 / 206.4 kg |
| 250 lb 113.4 kg | 187 / 201 lb 84.8 / 91.2 kg | 257 / 279 lb 116.6 / 126.6 kg | 351 / 370 lb 159.2 / 167.8 kg | 454 / 467 lb 205.9 / 211.8 kg |
| 260 lb 117.9 kg | 192 / 206 lb 87.1 / 93.4 kg | 264 / 286 lb 119.7 / 129.7 kg | 360 / 380 lb 163.3 / 172.4 kg | 466 / 479 lb 211.4 / 217.3 kg |
| 270 lb 122.5 kg | 197 / 211 lb 89.4 / 95.7 kg | 270 / 293 lb 122.5 / 132.9 kg | 369 / 389 lb 167.4 / 176.4 kg | 478 / 492 lb 216.8 / 223.2 kg |
| 280 lb 127 kg | 202 / 216 lb 91.6 / 98 kg | 277 / 300 lb 125.6 / 136.1 kg | 378 / 399 lb 171.5 / 181 kg | 490 / 504 lb 222.3 / 228.6 kg |
| 290 lb 131.5 kg | 207 / 221 lb 93.9 / 100.2 kg | 284 / 308 lb 128.8 / 139.7 kg | 387 / 408 lb 175.5 / 185.1 kg | 501 / 516 lb 227.2 / 234.1 kg |
| 300 lb 136.1 kg | 212 / 226 lb 96.2 / 102.5 kg | 290 / 315 lb 131.5 / 142.9 kg | 396 / 418 lb 179.6 / 189.6 kg | 513 / 527 lb 232.7 / 239 kg |
Women’s Barbell Glute Bridge vs Hip Thrust Machine Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Hip Thrust Machine. 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 / 80 lb 38.6 / 36.3 kg | 121 / 114 lb 54.9 / 51.7 kg | 166 / 156 lb 75.3 / 70.8 kg | 217 / 201 lb 98.4 / 91.2 kg |
| 110 lb 49.9 kg | 91 / 85 lb 41.3 / 38.6 kg | 129 / 122 lb 58.5 / 55.3 kg | 176 / 166 lb 79.8 / 75.3 kg | 232 / 215 lb 105.2 / 97.5 kg |
| 120 lb 54.4 kg | 97 / 90 lb 44 / 40.8 kg | 137 / 129 lb 62.1 / 58.5 kg | 187 / 176 lb 84.8 / 79.8 kg | 246 / 228 lb 111.6 / 103.4 kg |
| 130 lb 59 kg | 102 / 95 lb 46.3 / 43.1 kg | 145 / 136 lb 65.8 / 61.7 kg | 197 / 185 lb 89.4 / 83.9 kg | 259 / 240 lb 117.5 / 108.9 kg |
| 140 lb 63.5 kg | 107 / 100 lb 48.5 / 45.4 kg | 152 / 143 lb 68.9 / 64.9 kg | 207 / 195 lb 93.9 / 88.5 kg | 272 / 252 lb 123.4 / 114.3 kg |
| 150 lb 68 kg | 112 / 105 lb 50.8 / 47.6 kg | 159 / 150 lb 72.1 / 68 kg | 217 / 204 lb 98.4 / 92.5 kg | 285 / 264 lb 129.3 / 119.7 kg |
| 160 lb 72.6 kg | 117 / 110 lb 53.1 / 49.9 kg | 166 / 157 lb 75.3 / 71.2 kg | 227 / 213 lb 103 / 96.6 kg | 298 / 276 lb 135.2 / 125.2 kg |
| 170 lb 77.1 kg | 122 / 114 lb 55.3 / 51.7 kg | 173 / 163 lb 78.5 / 73.9 kg | 236 / 222 lb 107 / 100.7 kg | 310 / 287 lb 140.6 / 130.2 kg |
| 180 lb 81.6 kg | 126 / 119 lb 57.2 / 54 kg | 180 / 169 lb 81.6 / 76.7 kg | 245 / 230 lb 111.1 / 104.3 kg | 322 / 298 lb 146.1 / 135.2 kg |
| 190 lb 86.2 kg | 131 / 123 lb 59.4 / 55.8 kg | 186 / 176 lb 84.4 / 79.8 kg | 254 / 239 lb 115.2 / 108.4 kg | 334 / 309 lb 151.5 / 140.2 kg |
| 200 lb 90.7 kg | 136 / 127 lb 61.7 / 57.6 kg | 193 / 182 lb 87.5 / 82.6 kg | 263 / 247 lb 119.3 / 112 kg | 345 / 320 lb 156.5 / 145.1 kg |
| 210 lb 95.3 kg | 140 / 131 lb 63.5 / 59.4 kg | 199 / 188 lb 90.3 / 85.3 kg | 272 / 255 lb 123.4 / 115.7 kg | 357 / 330 lb 161.9 / 149.7 kg |
| 220 lb 99.8 kg | 145 / 136 lb 65.8 / 61.7 kg | 205 / 194 lb 93 / 88 kg | 280 / 263 lb 127 / 119.3 kg | 368 / 341 lb 166.9 / 154.7 kg |
| 230 lb 104.3 kg | 149 / 140 lb 67.6 / 63.5 kg | 211 / 199 lb 95.7 / 90.3 kg | 289 / 271 lb 131.1 / 122.9 kg | 379 / 351 lb 171.9 / 159.2 kg |
| 240 lb 108.9 kg | 153 / 144 lb 69.4 / 65.3 kg | 218 / 205 lb 98.9 / 93 kg | 297 / 279 lb 134.7 / 126.6 kg | 390 / 361 lb 176.9 / 163.7 kg |
How Your Barbell Glute Bridge vs Hip Thrust Machine 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 machine strength level
The standards use the sex-specific strength levels from the individual Hip Thrust 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 thrust more 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 machine | Adjust hip thrust machine 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 Machine 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 machine 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.
3.6 → 6.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust machine standard minus the barbell glute bridge standard. A plus sign means the hip thrust machine standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +12 lb +5.5 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +12 lb +5.4 kg | +8 lb +3.6 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +13 lb +5.9 kg | +9 lb +4.1 kg |
| 150 lb 68 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +14 lb +6.4 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +16 lb +7.3 kg | +15 lb +6.8 kg | +10 lb +4.5 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +16 lb +7.2 kg | +15 lb +6.8 kg | +10 lb +4.5 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +18 lb +8.2 kg | +15 lb +6.8 kg | +10 lb +4.5 kg |
| 190 lb 86.2 kg | +11 lb +4.9 kg | +18 lb +8.1 kg | +16 lb +7.3 kg | +11 lb +4.9 kg |
| 200 lb 90.7 kg | +12 lb +5.5 kg | +19 lb +8.7 kg | +17 lb +7.7 kg | +12 lb +5.4 kg |
| 210 lb 95.3 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +17 lb +7.7 kg | +12 lb +5.4 kg |
| 220 lb 99.8 kg | +12 lb +5.5 kg | +20 lb +9.1 kg | +18 lb +8.1 kg | +12 lb +5.5 kg |
| 230 lb 104.3 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +18 lb +8.2 kg | +13 lb +5.9 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +19 lb +8.6 kg | +13 lb +5.9 kg |
| 250 lb 113.4 kg | +14 lb +6.4 kg | +22 lb +10 kg | +19 lb +8.6 kg | +13 lb +5.9 kg |
| 260 lb 117.9 kg | +14 lb +6.3 kg | +22 lb +10 kg | +20 lb +9.1 kg | +13 lb +5.9 kg |
| 270 lb 122.5 kg | +14 lb +6.3 kg | +23 lb +10.4 kg | +20 lb +9 kg | +14 lb +6.4 kg |
| 280 lb 127 kg | +14 lb +6.4 kg | +23 lb +10.5 kg | +21 lb +9.5 kg | +14 lb +6.3 kg |
| 290 lb 131.5 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +21 lb +9.6 kg | +15 lb +6.9 kg |
| 300 lb 136.1 kg | +14 lb +6.3 kg | +25 lb +11.4 kg | +22 lb +10 kg | +14 lb +6.3 kg |
How Women’s Barbell Glute Bridge and Hip Thrust Machine Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
7.2 → 13.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust machine standard minus the barbell glute bridge standard. A plus sign means the hip thrust machine standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −16 lb −7.2 kg |
| 110 lb 49.9 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −17 lb −7.7 kg |
| 120 lb 54.4 kg | −7 lb −3.2 kg | −8 lb −3.6 kg | −11 lb −5 kg | −18 lb −8.2 kg |
| 130 lb 59 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −19 lb −8.6 kg |
| 140 lb 63.5 kg | −7 lb −3.1 kg | −9 lb −4 kg | −12 lb −5.4 kg | −20 lb −9.1 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −21 lb −9.6 kg |
| 160 lb 72.6 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −22 lb −10 kg |
| 170 lb 77.1 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −23 lb −10.4 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −24 lb −10.9 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −25 lb −11.3 kg |
| 200 lb 90.7 kg | −9 lb −4.1 kg | −11 lb −4.9 kg | −16 lb −7.3 kg | −25 lb −11.4 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −11 lb −5 kg | −17 lb −7.7 kg | −27 lb −12.2 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −11 lb −5 kg | −17 lb −7.7 kg | −27 lb −12.2 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −28 lb −12.7 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −29 lb −13.2 kg |
Barbell Glute Bridge and Hip Thrust Machine Exercises Used by This Calculator
This calculator uses a floor-based barbell glute bridge and a strict hip thrust machine repetition. Use strict canonical Barbell Glute Bridge and Hip Thrust Machine tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Enter the machine’s total resistance
Enter the total selected or loaded machine resistance, not per-side plates, barbell load, bodyweight plus load, or a converted equivalent. Keep the same machine, back support or bench, hip pad or belt, foot position, start range, full hip-extension finish, and controlled return. Do not count partial, bounced, rebounded, assisted, or momentum-driven reps.
Enter one recent Barbell Glute Bridge result and one recent Hip Thrust Machine result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Glute Bridge — View the individual Barbell Glute Bridge standards and next strength-level target.
- Hip Thrust Machine — View the individual Hip Thrust Machine standards and next strength-level target.
- Smith Machine Hip Thrust — 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.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.