Hip Abduction Machine vs Hip Thrust Strength Standards
Compare your hip abduction machine 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Hip Abduction Machine and Total barbell weight for Hip Thrust. Use Selected or loaded machine resistance is used 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.
Hip Abduction Machine vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip abduction machine 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 hip abduction machine 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 Hip Abduction 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 Hip Abduction Machine vs Hip Thrust Standards
How to read the table: The first number is Hip Abduction 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 | 31 / 126 lb 14.1 / 57.2 kg | 53 / 182 lb 24 / 82.6 kg | 81 / 252 lb 36.7 / 114.3 kg | 109 / 336 lb 49.4 / 152.4 kg |
| 130 lb 59 kg | 33 / 133 lb 15 / 60.3 kg | 56 / 192 lb 25.4 / 87.1 kg | 85 / 266 lb 38.6 / 120.7 kg | 115 / 354 lb 52.2 / 160.6 kg |
| 140 lb 63.5 kg | 34 / 140 lb 15.4 / 63.5 kg | 59 / 202 lb 26.8 / 91.6 kg | 90 / 279 lb 40.8 / 126.6 kg | 121 / 372 lb 54.9 / 168.7 kg |
| 150 lb 68 kg | 36 / 146 lb 16.3 / 66.2 kg | 62 / 211 lb 28.1 / 95.7 kg | 94 / 292 lb 42.6 / 132.4 kg | 126 / 390 lb 57.2 / 176.9 kg |
| 160 lb 72.6 kg | 37 / 152 lb 16.8 / 68.9 kg | 64 / 220 lb 29 / 99.8 kg | 98 / 305 lb 44.5 / 138.3 kg | 132 / 407 lb 59.9 / 184.6 kg |
| 170 lb 77.1 kg | 39 / 159 lb 17.7 / 72.1 kg | 67 / 229 lb 30.4 / 103.9 kg | 102 / 318 lb 46.3 / 144.2 kg | 137 / 423 lb 62.1 / 191.9 kg |
| 180 lb 81.6 kg | 41 / 165 lb 18.6 / 74.8 kg | 69 / 238 lb 31.3 / 108 kg | 106 / 330 lb 48.1 / 149.7 kg | 143 / 440 lb 64.9 / 199.6 kg |
| 190 lb 86.2 kg | 42 / 171 lb 19.1 / 77.6 kg | 72 / 247 lb 32.7 / 112 kg | 110 / 342 lb 49.9 / 155.1 kg | 148 / 456 lb 67.1 / 206.8 kg |
| 200 lb 90.7 kg | 43 / 177 lb 19.5 / 80.3 kg | 75 / 256 lb 34 / 116.1 kg | 114 / 354 lb 51.7 / 160.6 kg | 153 / 472 lb 69.4 / 214.1 kg |
| 210 lb 95.3 kg | 45 / 183 lb 20.4 / 83 kg | 77 / 264 lb 34.9 / 119.7 kg | 118 / 366 lb 53.5 / 166 kg | 158 / 487 lb 71.7 / 220.9 kg |
| 220 lb 99.8 kg | 46 / 189 lb 20.9 / 85.7 kg | 79 / 272 lb 35.8 / 123.4 kg | 121 / 377 lb 54.9 / 171 kg | 163 / 503 lb 73.9 / 228.2 kg |
| 230 lb 104.3 kg | 48 / 194 lb 21.8 / 88 kg | 82 / 281 lb 37.2 / 127.5 kg | 125 / 388 lb 56.7 / 176 kg | 168 / 518 lb 76.2 / 235 kg |
| 240 lb 108.9 kg | 49 / 200 lb 22.2 / 90.7 kg | 84 / 289 lb 38.1 / 131.1 kg | 129 / 400 lb 58.5 / 181.4 kg | 173 / 533 lb 78.5 / 241.8 kg |
| 250 lb 113.4 kg | 50 / 205 lb 22.7 / 93 kg | 86 / 297 lb 39 / 134.7 kg | 132 / 411 lb 59.9 / 186.4 kg | 178 / 548 lb 80.7 / 248.6 kg |
| 260 lb 117.9 kg | 52 / 211 lb 23.6 / 95.7 kg | 89 / 304 lb 40.4 / 137.9 kg | 136 / 422 lb 61.7 / 191.4 kg | 182 / 562 lb 82.6 / 254.9 kg |
| 270 lb 122.5 kg | 53 / 216 lb 24 / 98 kg | 91 / 312 lb 41.3 / 141.5 kg | 139 / 432 lb 63 / 196 kg | 187 / 576 lb 84.8 / 261.3 kg |
| 280 lb 127 kg | 54 / 221 lb 24.5 / 100.2 kg | 93 / 320 lb 42.2 / 145.1 kg | 142 / 443 lb 64.4 / 200.9 kg | 192 / 591 lb 87.1 / 268.1 kg |
| 290 lb 131.5 kg | 56 / 227 lb 25.4 / 103 kg | 95 / 327 lb 43.1 / 148.3 kg | 146 / 453 lb 66.2 / 205.5 kg | 196 / 604 lb 88.9 / 274 kg |
| 300 lb 136.1 kg | 57 / 232 lb 25.9 / 105.2 kg | 98 / 335 lb 44.5 / 152 kg | 149 / 464 lb 67.6 / 210.5 kg | 201 / 618 lb 91.2 / 280.3 kg |
Women’s Hip Abduction Machine vs Hip Thrust Standards
How to read the table: The first number is Hip Abduction 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 | 20 / 126 lb 9.1 / 57.2 kg | 34 / 183 lb 15.4 / 83 kg | 52 / 252 lb 23.6 / 114.3 kg | 70 / 332 lb 31.8 / 150.6 kg |
| 110 lb 49.9 kg | 21 / 134 lb 9.5 / 60.8 kg | 36 / 195 lb 16.3 / 88.5 kg | 55 / 268 lb 24.9 / 121.6 kg | 75 / 354 lb 34 / 160.6 kg |
| 120 lb 54.4 kg | 22 / 142 lb 10 / 64.4 kg | 38 / 207 lb 17.2 / 93.9 kg | 59 / 284 lb 26.8 / 128.8 kg | 79 / 375 lb 35.8 / 170.1 kg |
| 130 lb 59 kg | 24 / 150 lb 10.9 / 68 kg | 40 / 218 lb 18.1 / 98.9 kg | 62 / 300 lb 28.1 / 136.1 kg | 84 / 395 lb 38.1 / 179.2 kg |
| 140 lb 63.5 kg | 25 / 158 lb 11.3 / 71.7 kg | 42 / 229 lb 19.1 / 103.9 kg | 65 / 315 lb 29.5 / 142.9 kg | 88 / 415 lb 39.9 / 188.2 kg |
| 150 lb 68 kg | 26 / 165 lb 11.8 / 74.8 kg | 44 / 240 lb 20 / 108.9 kg | 68 / 330 lb 30.8 / 149.7 kg | 92 / 435 lb 41.7 / 197.3 kg |
| 160 lb 72.6 kg | 27 / 172 lb 12.2 / 78 kg | 46 / 251 lb 20.9 / 113.9 kg | 71 / 345 lb 32.2 / 156.5 kg | 96 / 454 lb 43.5 / 205.9 kg |
| 170 lb 77.1 kg | 28 / 179 lb 12.7 / 81.2 kg | 48 / 261 lb 21.8 / 118.4 kg | 74 / 359 lb 33.6 / 162.8 kg | 100 / 473 lb 45.4 / 214.5 kg |
| 180 lb 81.6 kg | 29 / 186 lb 13.2 / 84.4 kg | 50 / 271 lb 22.7 / 122.9 kg | 77 / 373 lb 34.9 / 169.2 kg | 104 / 491 lb 47.2 / 222.7 kg |
| 190 lb 86.2 kg | 30 / 193 lb 13.6 / 87.5 kg | 52 / 281 lb 23.6 / 127.5 kg | 80 / 386 lb 36.3 / 175.1 kg | 108 / 509 lb 49 / 230.9 kg |
| 200 lb 90.7 kg | 31 / 200 lb 14.1 / 90.7 kg | 53 / 291 lb 24 / 132 kg | 82 / 400 lb 37.2 / 181.4 kg | 111 / 527 lb 50.3 / 239 kg |
| 210 lb 95.3 kg | 33 / 206 lb 15 / 93.4 kg | 55 / 300 lb 24.9 / 136.1 kg | 85 / 413 lb 38.6 / 187.3 kg | 115 / 544 lb 52.2 / 246.8 kg |
| 220 lb 99.8 kg | 34 / 213 lb 15.4 / 96.6 kg | 57 / 310 lb 25.9 / 140.6 kg | 88 / 426 lb 39.9 / 193.2 kg | 119 / 562 lb 54 / 254.9 kg |
| 230 lb 104.3 kg | 35 / 219 lb 15.9 / 99.3 kg | 59 / 319 lb 26.8 / 144.7 kg | 90 / 439 lb 40.8 / 199.1 kg | 122 / 578 lb 55.3 / 262.2 kg |
| 240 lb 108.9 kg | 36 / 226 lb 16.3 / 102.5 kg | 60 / 328 lb 27.2 / 148.8 kg | 93 / 451 lb 42.2 / 204.6 kg | 126 / 595 lb 57.2 / 269.9 kg |
How Your Hip Abduction 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 hip abduction machine strength level
The standards use the sex-specific thresholds from the individual Hip Abduction 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 larger lifters are expected to lift more 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 hip abduction machine | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Hip Abduction 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 hip thrust standard is higher; below zero means the hip abduction 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.
103 → 189.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the hip abduction machine standard. A plus sign means the hip thrust standard is higher. A minus sign means the hip abduction machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +95 lb +43.1 kg | +129 lb +58.6 kg | +171 lb +77.6 kg | +227 lb +103 kg |
| 130 lb 59 kg | +100 lb +45.3 kg | +136 lb +61.7 kg | +181 lb +82.1 kg | +239 lb +108.4 kg |
| 140 lb 63.5 kg | +106 lb +48.1 kg | +143 lb +64.8 kg | +189 lb +85.8 kg | +251 lb +113.8 kg |
| 150 lb 68 kg | +110 lb +49.9 kg | +149 lb +67.6 kg | +198 lb +89.8 kg | +264 lb +119.7 kg |
| 160 lb 72.6 kg | +115 lb +52.1 kg | +156 lb +70.8 kg | +207 lb +93.8 kg | +275 lb +124.7 kg |
| 170 lb 77.1 kg | +120 lb +54.4 kg | +162 lb +73.5 kg | +216 lb +97.9 kg | +286 lb +129.8 kg |
| 180 lb 81.6 kg | +124 lb +56.2 kg | +169 lb +76.7 kg | +224 lb +101.6 kg | +297 lb +134.7 kg |
| 190 lb 86.2 kg | +129 lb +58.5 kg | +175 lb +79.3 kg | +232 lb +105.2 kg | +308 lb +139.7 kg |
| 200 lb 90.7 kg | +134 lb +60.8 kg | +181 lb +82.1 kg | +240 lb +108.9 kg | +319 lb +144.7 kg |
| 210 lb 95.3 kg | +138 lb +62.6 kg | +187 lb +84.8 kg | +248 lb +112.5 kg | +329 lb +149.2 kg |
| 220 lb 99.8 kg | +143 lb +64.8 kg | +193 lb +87.6 kg | +256 lb +116.1 kg | +340 lb +154.3 kg |
| 230 lb 104.3 kg | +146 lb +66.2 kg | +199 lb +90.3 kg | +263 lb +119.3 kg | +350 lb +158.8 kg |
| 240 lb 108.9 kg | +151 lb +68.5 kg | +205 lb +93 kg | +271 lb +122.9 kg | +360 lb +163.3 kg |
| 250 lb 113.4 kg | +155 lb +70.3 kg | +211 lb +95.7 kg | +279 lb +126.5 kg | +370 lb +167.9 kg |
| 260 lb 117.9 kg | +159 lb +72.1 kg | +215 lb +97.5 kg | +286 lb +129.7 kg | +380 lb +172.3 kg |
| 270 lb 122.5 kg | +163 lb +74 kg | +221 lb +100.2 kg | +293 lb +133 kg | +389 lb +176.5 kg |
| 280 lb 127 kg | +167 lb +75.7 kg | +227 lb +102.9 kg | +301 lb +136.5 kg | +399 lb +181 kg |
| 290 lb 131.5 kg | +171 lb +77.6 kg | +232 lb +105.2 kg | +307 lb +139.3 kg | +408 lb +185.1 kg |
| 300 lb 136.1 kg | +175 lb +79.3 kg | +237 lb +107.5 kg | +315 lb +142.9 kg | +417 lb +189.1 kg |
How Women’s Hip Abduction 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.
118.8 → 212.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the hip abduction machine standard. A plus sign means the hip thrust standard is higher. A minus sign means the hip abduction machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +106 lb +48.1 kg | +149 lb +67.6 kg | +200 lb +90.7 kg | +262 lb +118.8 kg |
| 110 lb 49.9 kg | +113 lb +51.3 kg | +159 lb +72.2 kg | +213 lb +96.7 kg | +279 lb +126.6 kg |
| 120 lb 54.4 kg | +120 lb +54.4 kg | +169 lb +76.7 kg | +225 lb +102 kg | +296 lb +134.3 kg |
| 130 lb 59 kg | +126 lb +57.1 kg | +178 lb +80.8 kg | +238 lb +108 kg | +311 lb +141.1 kg |
| 140 lb 63.5 kg | +133 lb +60.4 kg | +187 lb +84.8 kg | +250 lb +113.4 kg | +327 lb +148.3 kg |
| 150 lb 68 kg | +139 lb +63 kg | +196 lb +88.9 kg | +262 lb +118.9 kg | +343 lb +155.6 kg |
| 160 lb 72.6 kg | +145 lb +65.8 kg | +205 lb +93 kg | +274 lb +124.3 kg | +358 lb +162.4 kg |
| 170 lb 77.1 kg | +151 lb +68.5 kg | +213 lb +96.6 kg | +285 lb +129.2 kg | +373 lb +169.1 kg |
| 180 lb 81.6 kg | +157 lb +71.2 kg | +221 lb +100.2 kg | +296 lb +134.3 kg | +387 lb +175.5 kg |
| 190 lb 86.2 kg | +163 lb +73.9 kg | +229 lb +103.9 kg | +306 lb +138.8 kg | +401 lb +181.9 kg |
| 200 lb 90.7 kg | +169 lb +76.6 kg | +238 lb +108 kg | +318 lb +144.2 kg | +416 lb +188.7 kg |
| 210 lb 95.3 kg | +173 lb +78.4 kg | +245 lb +111.2 kg | +328 lb +148.7 kg | +429 lb +194.6 kg |
| 220 lb 99.8 kg | +179 lb +81.2 kg | +253 lb +114.7 kg | +338 lb +153.3 kg | +443 lb +200.9 kg |
| 230 lb 104.3 kg | +184 lb +83.4 kg | +260 lb +117.9 kg | +349 lb +158.3 kg | +456 lb +206.9 kg |
| 240 lb 108.9 kg | +190 lb +86.2 kg | +268 lb +121.6 kg | +358 lb +162.4 kg | +469 lb +212.7 kg |
Hip Abduction Machine and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict hip abduction machine test and a bench-supported barbell hip thrust. Use strict canonical Hip Abduction Machine and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Hip Abduction Machine setup and load convention
Selected or loaded machine resistance is used Enter total bilateral load, not per-leg load Do not add bodyweight to the entered load Strict seated bilateral machine hip abduction Thigh pads and start-angle setting stay consistent Back, hips, pelvis, thighs, seat, and pad position stay stable Controlled inward or neutral thigh start position required Controlled outward thigh finish required Controlled return required Same machine, seat, pad position, start angle, and range for the full set No tiny pulses or shortened-range reps No stack bounce, pad slamming, or machine rebound No hip lift, seat slide, pelvis rotation, torso leaning, torso twisting, or aggressive handle-pulling No unilateral, alternating-leg, or one-leg-assisted reps No forced reps, partner assistance, or uncontrolled returns
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 Hip Abduction Machine result and one recent Hip Thrust result
Use each exercise’s canonical input: Displayed machine or cable resistance for Hip Abduction Machine and Total barbell weight for Hip Thrust.
Related Tools
- Hip Abduction Machine — View the individual Hip Abduction Machine standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Hip Adduction Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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 Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.