Hip Thrust vs Leg Extension Strength Standards
Compare your hip thrust and leg extension 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 barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout and a strict bilateral leg extension on one dedicated machine with stable hips and torso, a controlled flexed-knee start, near-straight 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.
Hip Thrust vs Leg Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust and leg extension to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your hip thrust and leg extension.
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 Extension, 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 Extension Standards
How to read the table: The first number is Hip Thrust; the second is Leg Extension. 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 / 49 lb 57.2 / 22.2 kg | 182 / 77 lb 82.6 / 34.9 kg | 252 / 109 lb 114.3 / 49.4 kg | 336 / 143 lb 152.4 / 64.9 kg |
| 130 lb 59 kg | 133 / 52 lb 60.3 / 23.6 kg | 192 / 82 lb 87.1 / 37.2 kg | 266 / 115 lb 120.7 / 52.2 kg | 354 / 151 lb 160.6 / 68.5 kg |
| 140 lb 63.5 kg | 140 / 55 lb 63.5 / 24.9 kg | 202 / 86 lb 91.6 / 39 kg | 279 / 121 lb 126.6 / 54.9 kg | 372 / 158 lb 168.7 / 71.7 kg |
| 150 lb 68 kg | 146 / 57 lb 66.2 / 25.9 kg | 211 / 90 lb 95.7 / 40.8 kg | 292 / 126 lb 132.4 / 57.2 kg | 390 / 166 lb 176.9 / 75.3 kg |
| 160 lb 72.6 kg | 152 / 60 lb 68.9 / 27.2 kg | 220 / 94 lb 99.8 / 42.6 kg | 305 / 132 lb 138.3 / 59.9 kg | 407 / 173 lb 184.6 / 78.5 kg |
| 170 lb 77.1 kg | 159 / 62 lb 72.1 / 28.1 kg | 229 / 97 lb 103.9 / 44 kg | 318 / 137 lb 144.2 / 62.1 kg | 423 / 180 lb 191.9 / 81.6 kg |
| 180 lb 81.6 kg | 165 / 65 lb 74.8 / 29.5 kg | 238 / 101 lb 108 / 45.8 kg | 330 / 143 lb 149.7 / 64.9 kg | 440 / 187 lb 199.6 / 84.8 kg |
| 190 lb 86.2 kg | 171 / 67 lb 77.6 / 30.4 kg | 247 / 105 lb 112 / 47.6 kg | 342 / 148 lb 155.1 / 67.1 kg | 456 / 194 lb 206.8 / 88 kg |
| 200 lb 90.7 kg | 177 / 69 lb 80.3 / 31.3 kg | 256 / 109 lb 116.1 / 49.4 kg | 354 / 153 lb 160.6 / 69.4 kg | 472 / 201 lb 214.1 / 91.2 kg |
| 210 lb 95.3 kg | 183 / 72 lb 83 / 32.7 kg | 264 / 112 lb 119.7 / 50.8 kg | 366 / 158 lb 166 / 71.7 kg | 487 / 207 lb 220.9 / 93.9 kg |
| 220 lb 99.8 kg | 189 / 74 lb 85.7 / 33.6 kg | 272 / 116 lb 123.4 / 52.6 kg | 377 / 163 lb 171 / 73.9 kg | 503 / 214 lb 228.2 / 97.1 kg |
| 230 lb 104.3 kg | 194 / 76 lb 88 / 34.5 kg | 281 / 119 lb 127.5 / 54 kg | 388 / 168 lb 176 / 76.2 kg | 518 / 220 lb 235 / 99.8 kg |
| 240 lb 108.9 kg | 200 / 78 lb 90.7 / 35.4 kg | 289 / 123 lb 131.1 / 55.8 kg | 400 / 173 lb 181.4 / 78.5 kg | 533 / 227 lb 241.8 / 103 kg |
| 250 lb 113.4 kg | 205 / 80 lb 93 / 36.3 kg | 297 / 126 lb 134.7 / 57.2 kg | 411 / 178 lb 186.4 / 80.7 kg | 548 / 233 lb 248.6 / 105.7 kg |
| 260 lb 117.9 kg | 211 / 83 lb 95.7 / 37.6 kg | 304 / 129 lb 137.9 / 58.5 kg | 422 / 182 lb 191.4 / 82.6 kg | 562 / 239 lb 254.9 / 108.4 kg |
| 270 lb 122.5 kg | 216 / 85 lb 98 / 38.6 kg | 312 / 133 lb 141.5 / 60.3 kg | 432 / 187 lb 196 / 84.8 kg | 576 / 245 lb 261.3 / 111.1 kg |
| 280 lb 127 kg | 221 / 87 lb 100.2 / 39.5 kg | 320 / 136 lb 145.1 / 61.7 kg | 443 / 192 lb 200.9 / 87.1 kg | 591 / 251 lb 268.1 / 113.9 kg |
| 290 lb 131.5 kg | 227 / 89 lb 103 / 40.4 kg | 327 / 139 lb 148.3 / 63 kg | 453 / 196 lb 205.5 / 88.9 kg | 604 / 257 lb 274 / 116.6 kg |
| 300 lb 136.1 kg | 232 / 91 lb 105.2 / 41.3 kg | 335 / 142 lb 152 / 64.4 kg | 464 / 201 lb 210.5 / 91.2 kg | 618 / 263 lb 280.3 / 119.3 kg |
Women’s Hip Thrust vs Leg Extension Standards
How to read the table: The first number is Hip Thrust; the second is Leg Extension. 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 / 29 lb 57.2 / 13.2 kg | 183 / 46 lb 83 / 20.9 kg | 252 / 69 lb 114.3 / 31.3 kg | 332 / 89 lb 150.6 / 40.4 kg |
| 110 lb 49.9 kg | 134 / 31 lb 60.8 / 14.1 kg | 195 / 49 lb 88.5 / 22.2 kg | 268 / 73 lb 121.6 / 33.1 kg | 354 / 95 lb 160.6 / 43.1 kg |
| 120 lb 54.4 kg | 142 / 33 lb 64.4 / 15 kg | 207 / 52 lb 93.9 / 23.6 kg | 284 / 78 lb 128.8 / 35.4 kg | 375 / 101 lb 170.1 / 45.8 kg |
| 130 lb 59 kg | 150 / 35 lb 68 / 15.9 kg | 218 / 55 lb 98.9 / 24.9 kg | 300 / 82 lb 136.1 / 37.2 kg | 395 / 106 lb 179.2 / 48.1 kg |
| 140 lb 63.5 kg | 158 / 36 lb 71.7 / 16.3 kg | 229 / 57 lb 103.9 / 25.9 kg | 315 / 86 lb 142.9 / 39 kg | 415 / 112 lb 188.2 / 50.8 kg |
| 150 lb 68 kg | 165 / 38 lb 74.8 / 17.2 kg | 240 / 60 lb 108.9 / 27.2 kg | 330 / 90 lb 149.7 / 40.8 kg | 435 / 117 lb 197.3 / 53.1 kg |
| 160 lb 72.6 kg | 172 / 40 lb 78 / 18.1 kg | 251 / 63 lb 113.9 / 28.6 kg | 345 / 94 lb 156.5 / 42.6 kg | 454 / 122 lb 205.9 / 55.3 kg |
| 170 lb 77.1 kg | 179 / 41 lb 81.2 / 18.6 kg | 261 / 65 lb 118.4 / 29.5 kg | 359 / 98 lb 162.8 / 44.5 kg | 473 / 127 lb 214.5 / 57.6 kg |
| 180 lb 81.6 kg | 186 / 43 lb 84.4 / 19.5 kg | 271 / 68 lb 122.9 / 30.8 kg | 373 / 102 lb 169.2 / 46.3 kg | 491 / 132 lb 222.7 / 59.9 kg |
| 190 lb 86.2 kg | 193 / 44 lb 87.5 / 20 kg | 281 / 70 lb 127.5 / 31.8 kg | 386 / 105 lb 175.1 / 47.6 kg | 509 / 137 lb 230.9 / 62.1 kg |
| 200 lb 90.7 kg | 200 / 46 lb 90.7 / 20.9 kg | 291 / 73 lb 132 / 33.1 kg | 400 / 109 lb 181.4 / 49.4 kg | 527 / 142 lb 239 / 64.4 kg |
| 210 lb 95.3 kg | 206 / 48 lb 93.4 / 21.8 kg | 300 / 75 lb 136.1 / 34 kg | 413 / 113 lb 187.3 / 51.3 kg | 544 / 146 lb 246.8 / 66.2 kg |
| 220 lb 99.8 kg | 213 / 49 lb 96.6 / 22.2 kg | 310 / 77 lb 140.6 / 34.9 kg | 426 / 116 lb 193.2 / 52.6 kg | 562 / 151 lb 254.9 / 68.5 kg |
| 230 lb 104.3 kg | 219 / 51 lb 99.3 / 23.1 kg | 319 / 80 lb 144.7 / 36.3 kg | 439 / 120 lb 199.1 / 54.4 kg | 578 / 156 lb 262.2 / 70.8 kg |
| 240 lb 108.9 kg | 226 / 52 lb 102.5 / 23.6 kg | 328 / 82 lb 148.8 / 37.2 kg | 451 / 123 lb 204.6 / 55.8 kg | 595 / 160 lb 269.9 / 72.6 kg |
How Your Hip Thrust vs Leg Extension 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 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.
3. Find the leg extension strength level
The leg extension standards use the sex-specific standards from the individual Leg Extension 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 extend more displayed resistance 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 hip thrust | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the leg extension | Adjust leg extension 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 Extension 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 extension standard is higher; below zero means the 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.
87.5 → 161 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the hip thrust standard. A plus sign means the leg extension standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −77 lb −35 kg | −105 lb −47.7 kg | −143 lb −64.9 kg | −193 lb −87.5 kg |
| 130 lb 59 kg | −81 lb −36.7 kg | −110 lb −49.9 kg | −151 lb −68.5 kg | −203 lb −92.1 kg |
| 140 lb 63.5 kg | −85 lb −38.6 kg | −116 lb −52.6 kg | −158 lb −71.7 kg | −214 lb −97 kg |
| 150 lb 68 kg | −89 lb −40.3 kg | −121 lb −54.9 kg | −166 lb −75.2 kg | −224 lb −101.6 kg |
| 160 lb 72.6 kg | −92 lb −41.7 kg | −126 lb −57.2 kg | −173 lb −78.4 kg | −234 lb −106.1 kg |
| 170 lb 77.1 kg | −97 lb −44 kg | −132 lb −59.9 kg | −181 lb −82.1 kg | −243 lb −110.3 kg |
| 180 lb 81.6 kg | −100 lb −45.3 kg | −137 lb −62.2 kg | −187 lb −84.8 kg | −253 lb −114.8 kg |
| 190 lb 86.2 kg | −104 lb −47.2 kg | −142 lb −64.4 kg | −194 lb −88 kg | −262 lb −118.8 kg |
| 200 lb 90.7 kg | −108 lb −49 kg | −147 lb −66.7 kg | −201 lb −91.2 kg | −271 lb −122.9 kg |
| 210 lb 95.3 kg | −111 lb −50.3 kg | −152 lb −68.9 kg | −208 lb −94.3 kg | −280 lb −127 kg |
| 220 lb 99.8 kg | −115 lb −52.1 kg | −156 lb −70.8 kg | −214 lb −97.1 kg | −289 lb −131.1 kg |
| 230 lb 104.3 kg | −118 lb −53.5 kg | −162 lb −73.5 kg | −220 lb −99.8 kg | −298 lb −135.2 kg |
| 240 lb 108.9 kg | −122 lb −55.3 kg | −166 lb −75.3 kg | −227 lb −102.9 kg | −306 lb −138.8 kg |
| 250 lb 113.4 kg | −125 lb −56.7 kg | −171 lb −77.5 kg | −233 lb −105.7 kg | −315 lb −142.9 kg |
| 260 lb 117.9 kg | −128 lb −58.1 kg | −175 lb −79.4 kg | −240 lb −108.8 kg | −323 lb −146.5 kg |
| 270 lb 122.5 kg | −131 lb −59.4 kg | −179 lb −81.2 kg | −245 lb −111.2 kg | −331 lb −150.2 kg |
| 280 lb 127 kg | −134 lb −60.7 kg | −184 lb −83.4 kg | −251 lb −113.8 kg | −340 lb −154.2 kg |
| 290 lb 131.5 kg | −138 lb −62.6 kg | −188 lb −85.3 kg | −257 lb −116.6 kg | −347 lb −157.4 kg |
| 300 lb 136.1 kg | −141 lb −63.9 kg | −193 lb −87.6 kg | −263 lb −119.3 kg | −355 lb −161 kg |
How Women’s Hip Thrust and Leg Extension 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 leg extension standard minus the hip thrust standard. A plus sign means the leg extension standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −97 lb −44 kg | −137 lb −62.1 kg | −183 lb −83 kg | −243 lb −110.2 kg |
| 110 lb 49.9 kg | −103 lb −46.7 kg | −146 lb −66.3 kg | −195 lb −88.5 kg | −259 lb −117.5 kg |
| 120 lb 54.4 kg | −109 lb −49.4 kg | −155 lb −70.3 kg | −206 lb −93.4 kg | −274 lb −124.3 kg |
| 130 lb 59 kg | −115 lb −52.1 kg | −163 lb −74 kg | −218 lb −98.9 kg | −289 lb −131.1 kg |
| 140 lb 63.5 kg | −122 lb −55.4 kg | −172 lb −78 kg | −229 lb −103.9 kg | −303 lb −137.4 kg |
| 150 lb 68 kg | −127 lb −57.6 kg | −180 lb −81.7 kg | −240 lb −108.9 kg | −318 lb −144.2 kg |
| 160 lb 72.6 kg | −132 lb −59.9 kg | −188 lb −85.3 kg | −251 lb −113.9 kg | −332 lb −150.6 kg |
| 170 lb 77.1 kg | −138 lb −62.6 kg | −196 lb −88.9 kg | −261 lb −118.3 kg | −346 lb −156.9 kg |
| 180 lb 81.6 kg | −143 lb −64.9 kg | −203 lb −92.1 kg | −271 lb −122.9 kg | −359 lb −162.8 kg |
| 190 lb 86.2 kg | −149 lb −67.5 kg | −211 lb −95.7 kg | −281 lb −127.5 kg | −372 lb −168.8 kg |
| 200 lb 90.7 kg | −154 lb −69.8 kg | −218 lb −98.9 kg | −291 lb −132 kg | −385 lb −174.6 kg |
| 210 lb 95.3 kg | −158 lb −71.6 kg | −225 lb −102.1 kg | −300 lb −136 kg | −398 lb −180.6 kg |
| 220 lb 99.8 kg | −164 lb −74.4 kg | −233 lb −105.7 kg | −310 lb −140.6 kg | −411 lb −186.4 kg |
| 230 lb 104.3 kg | −168 lb −76.2 kg | −239 lb −108.4 kg | −319 lb −144.7 kg | −422 lb −191.4 kg |
| 240 lb 108.9 kg | −174 lb −78.9 kg | −246 lb −111.6 kg | −328 lb −148.8 kg | −435 lb −197.3 kg |
Hip Thrust and Leg Extension Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and a bilateral machine leg extension. Use strict canonical Hip Thrust and Leg Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a strict bilateral leg extension
Use both legs on the same dedicated machine and setup. Keep the hips, thighs, and torso stable, extend from a controlled flexed-knee start to a near-straight finish, and return under control. Do not enter per-leg load, a single-leg rep, partial pulse, bounced stack, cable or band extension, squat, or leg press.
Enter one recent Hip Thrust result and one recent Leg Extension result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Leg Extension — View the individual Leg Extension standards and next strength-level target.
- Seated Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.