Stiff Leg Deadlift vs Hip Thrust Strength Standards
Compare your stiff-leg deadlift 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps 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.
Stiff Leg Deadlift vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg deadlift 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 stiff-leg deadlift 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 Stiff-Leg Deadlift / 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 Stiff-Leg Deadlift vs Hip Thrust Standards
How to read the table: The first number is Stiff-Leg Deadlift; 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 | 91 / 126 lb 41.3 / 57.2 kg | 116 / 182 lb 52.6 / 82.6 kg | 160 / 252 lb 72.6 / 114.3 kg | 205 / 336 lb 93 / 152.4 kg |
| 130 lb 59 kg | 96 / 133 lb 43.5 / 60.3 kg | 123 / 192 lb 55.8 / 87.1 kg | 169 / 266 lb 76.7 / 120.7 kg | 217 / 354 lb 98.4 / 160.6 kg |
| 140 lb 63.5 kg | 101 / 140 lb 45.8 / 63.5 kg | 129 / 202 lb 58.5 / 91.6 kg | 178 / 279 lb 80.7 / 126.6 kg | 228 / 372 lb 103.4 / 168.7 kg |
| 150 lb 68 kg | 106 / 146 lb 48.1 / 66.2 kg | 135 / 211 lb 61.2 / 95.7 kg | 186 / 292 lb 84.4 / 132.4 kg | 238 / 390 lb 108 / 176.9 kg |
| 160 lb 72.6 kg | 111 / 152 lb 50.3 / 68.9 kg | 141 / 220 lb 64 / 99.8 kg | 194 / 305 lb 88 / 138.3 kg | 249 / 407 lb 112.9 / 184.6 kg |
| 170 lb 77.1 kg | 115 / 159 lb 52.2 / 72.1 kg | 147 / 229 lb 66.7 / 103.9 kg | 202 / 318 lb 91.6 / 144.2 kg | 259 / 423 lb 117.5 / 191.9 kg |
| 180 lb 81.6 kg | 120 / 165 lb 54.4 / 74.8 kg | 152 / 238 lb 68.9 / 108 kg | 210 / 330 lb 95.3 / 149.7 kg | 269 / 440 lb 122 / 199.6 kg |
| 190 lb 86.2 kg | 124 / 171 lb 56.2 / 77.6 kg | 158 / 247 lb 71.7 / 112 kg | 218 / 342 lb 98.9 / 155.1 kg | 279 / 456 lb 126.6 / 206.8 kg |
| 200 lb 90.7 kg | 128 / 177 lb 58.1 / 80.3 kg | 163 / 256 lb 73.9 / 116.1 kg | 226 / 354 lb 102.5 / 160.6 kg | 289 / 472 lb 131.1 / 214.1 kg |
| 210 lb 95.3 kg | 133 / 183 lb 60.3 / 83 kg | 169 / 264 lb 76.7 / 119.7 kg | 233 / 366 lb 105.7 / 166 kg | 298 / 487 lb 135.2 / 220.9 kg |
| 220 lb 99.8 kg | 137 / 189 lb 62.1 / 85.7 kg | 174 / 272 lb 78.9 / 123.4 kg | 240 / 377 lb 108.9 / 171 kg | 308 / 503 lb 139.7 / 228.2 kg |
| 230 lb 104.3 kg | 141 / 194 lb 64 / 88 kg | 179 / 281 lb 81.2 / 127.5 kg | 248 / 388 lb 112.5 / 176 kg | 317 / 518 lb 143.8 / 235 kg |
| 240 lb 108.9 kg | 145 / 200 lb 65.8 / 90.7 kg | 185 / 289 lb 83.9 / 131.1 kg | 255 / 400 lb 115.7 / 181.4 kg | 326 / 533 lb 147.9 / 241.8 kg |
| 250 lb 113.4 kg | 149 / 205 lb 67.6 / 93 kg | 190 / 297 lb 86.2 / 134.7 kg | 262 / 411 lb 118.8 / 186.4 kg | 335 / 548 lb 152 / 248.6 kg |
| 260 lb 117.9 kg | 153 / 211 lb 69.4 / 95.7 kg | 195 / 304 lb 88.5 / 137.9 kg | 269 / 422 lb 122 / 191.4 kg | 344 / 562 lb 156 / 254.9 kg |
| 270 lb 122.5 kg | 157 / 216 lb 71.2 / 98 kg | 200 / 312 lb 90.7 / 141.5 kg | 276 / 432 lb 125.2 / 196 kg | 353 / 576 lb 160.1 / 261.3 kg |
| 280 lb 127 kg | 161 / 221 lb 73 / 100.2 kg | 205 / 320 lb 93 / 145.1 kg | 282 / 443 lb 127.9 / 200.9 kg | 361 / 591 lb 163.7 / 268.1 kg |
| 290 lb 131.5 kg | 164 / 227 lb 74.4 / 103 kg | 209 / 327 lb 94.8 / 148.3 kg | 289 / 453 lb 131.1 / 205.5 kg | 370 / 604 lb 167.8 / 274 kg |
| 300 lb 136.1 kg | 168 / 232 lb 76.2 / 105.2 kg | 214 / 335 lb 97.1 / 152 kg | 296 / 464 lb 134.3 / 210.5 kg | 378 / 618 lb 171.5 / 280.3 kg |
Women’s Stiff-Leg Deadlift vs Hip Thrust Standards
How to read the table: The first number is Stiff-Leg Deadlift; 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 | 53 / 126 lb 24 / 57.2 kg | 69 / 183 lb 31.3 / 83 kg | 95 / 252 lb 43.1 / 114.3 kg | 126 / 332 lb 57.2 / 150.6 kg |
| 110 lb 49.9 kg | 56 / 134 lb 25.4 / 60.8 kg | 73 / 195 lb 33.1 / 88.5 kg | 102 / 268 lb 46.3 / 121.6 kg | 134 / 354 lb 60.8 / 160.6 kg |
| 120 lb 54.4 kg | 59 / 142 lb 26.8 / 64.4 kg | 78 / 207 lb 35.4 / 93.9 kg | 108 / 284 lb 49 / 128.8 kg | 142 / 375 lb 64.4 / 170.1 kg |
| 130 lb 59 kg | 63 / 150 lb 28.6 / 68 kg | 82 / 218 lb 37.2 / 98.9 kg | 114 / 300 lb 51.7 / 136.1 kg | 150 / 395 lb 68 / 179.2 kg |
| 140 lb 63.5 kg | 66 / 158 lb 29.9 / 71.7 kg | 86 / 229 lb 39 / 103.9 kg | 119 / 315 lb 54 / 142.9 kg | 158 / 415 lb 71.7 / 188.2 kg |
| 150 lb 68 kg | 69 / 165 lb 31.3 / 74.8 kg | 90 / 240 lb 40.8 / 108.9 kg | 125 / 330 lb 56.7 / 149.7 kg | 165 / 435 lb 74.8 / 197.3 kg |
| 160 lb 72.6 kg | 72 / 172 lb 32.7 / 78 kg | 94 / 251 lb 42.6 / 113.9 kg | 130 / 345 lb 59 / 156.5 kg | 172 / 454 lb 78 / 205.9 kg |
| 170 lb 77.1 kg | 75 / 179 lb 34 / 81.2 kg | 98 / 261 lb 44.5 / 118.4 kg | 136 / 359 lb 61.7 / 162.8 kg | 179 / 473 lb 81.2 / 214.5 kg |
| 180 lb 81.6 kg | 78 / 186 lb 35.4 / 84.4 kg | 102 / 271 lb 46.3 / 122.9 kg | 141 / 373 lb 64 / 169.2 kg | 186 / 491 lb 84.4 / 222.7 kg |
| 190 lb 86.2 kg | 81 / 193 lb 36.7 / 87.5 kg | 105 / 281 lb 47.6 / 127.5 kg | 146 / 386 lb 66.2 / 175.1 kg | 193 / 509 lb 87.5 / 230.9 kg |
| 200 lb 90.7 kg | 84 / 200 lb 38.1 / 90.7 kg | 109 / 291 lb 49.4 / 132 kg | 151 / 400 lb 68.5 / 181.4 kg | 200 / 527 lb 90.7 / 239 kg |
| 210 lb 95.3 kg | 86 / 206 lb 39 / 93.4 kg | 113 / 300 lb 51.3 / 136.1 kg | 156 / 413 lb 70.8 / 187.3 kg | 206 / 544 lb 93.4 / 246.8 kg |
| 220 lb 99.8 kg | 89 / 213 lb 40.4 / 96.6 kg | 116 / 310 lb 52.6 / 140.6 kg | 161 / 426 lb 73 / 193.2 kg | 213 / 562 lb 96.6 / 254.9 kg |
| 230 lb 104.3 kg | 92 / 219 lb 41.7 / 99.3 kg | 120 / 319 lb 54.4 / 144.7 kg | 166 / 439 lb 75.3 / 199.1 kg | 219 / 578 lb 99.3 / 262.2 kg |
| 240 lb 108.9 kg | 94 / 226 lb 42.6 / 102.5 kg | 123 / 328 lb 55.8 / 148.8 kg | 171 / 451 lb 77.6 / 204.6 kg | 226 / 595 lb 102.5 / 269.9 kg |
How Your Stiff Leg Deadlift 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 stiff-leg deadlift strength level
The standards use the sex-specific targets from the individual Stiff-Leg Deadlift 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 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 stiff-leg deadlift | Adjust stiff-leg deadlift targets to exact bodyweight with the 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 Stiff Leg Deadlift 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 stiff-leg deadlift 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.
59.4 → 108.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the stiff-leg deadlift standard. A plus sign means the hip thrust standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +35 lb +15.9 kg | +66 lb +30 kg | +92 lb +41.7 kg | +131 lb +59.4 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +69 lb +31.3 kg | +97 lb +44 kg | +137 lb +62.2 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +73 lb +33.1 kg | +101 lb +45.9 kg | +144 lb +65.3 kg |
| 150 lb 68 kg | +40 lb +18.1 kg | +76 lb +34.5 kg | +106 lb +48 kg | +152 lb +68.9 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +79 lb +35.8 kg | +111 lb +50.3 kg | +158 lb +71.7 kg |
| 170 lb 77.1 kg | +44 lb +19.9 kg | +82 lb +37.2 kg | +116 lb +52.6 kg | +164 lb +74.4 kg |
| 180 lb 81.6 kg | +45 lb +20.4 kg | +86 lb +39.1 kg | +120 lb +54.4 kg | +171 lb +77.6 kg |
| 190 lb 86.2 kg | +47 lb +21.4 kg | +89 lb +40.3 kg | +124 lb +56.2 kg | +177 lb +80.2 kg |
| 200 lb 90.7 kg | +49 lb +22.2 kg | +93 lb +42.2 kg | +128 lb +58.1 kg | +183 lb +83 kg |
| 210 lb 95.3 kg | +50 lb +22.7 kg | +95 lb +43 kg | +133 lb +60.3 kg | +189 lb +85.7 kg |
| 220 lb 99.8 kg | +52 lb +23.6 kg | +98 lb +44.5 kg | +137 lb +62.1 kg | +195 lb +88.5 kg |
| 230 lb 104.3 kg | +53 lb +24 kg | +102 lb +46.3 kg | +140 lb +63.5 kg | +201 lb +91.2 kg |
| 240 lb 108.9 kg | +55 lb +24.9 kg | +104 lb +47.2 kg | +145 lb +65.7 kg | +207 lb +93.9 kg |
| 250 lb 113.4 kg | +56 lb +25.4 kg | +107 lb +48.5 kg | +149 lb +67.6 kg | +213 lb +96.6 kg |
| 260 lb 117.9 kg | +58 lb +26.3 kg | +109 lb +49.4 kg | +153 lb +69.4 kg | +218 lb +98.9 kg |
| 270 lb 122.5 kg | +59 lb +26.8 kg | +112 lb +50.8 kg | +156 lb +70.8 kg | +223 lb +101.2 kg |
| 280 lb 127 kg | +60 lb +27.2 kg | +115 lb +52.1 kg | +161 lb +73 kg | +230 lb +104.4 kg |
| 290 lb 131.5 kg | +63 lb +28.6 kg | +118 lb +53.5 kg | +164 lb +74.4 kg | +234 lb +106.2 kg |
| 300 lb 136.1 kg | +64 lb +29 kg | +121 lb +54.9 kg | +168 lb +76.2 kg | +240 lb +108.8 kg |
How Women’s Stiff Leg Deadlift 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.
93.4 → 167.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the stiff-leg deadlift standard. A plus sign means the hip thrust standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +73 lb +33.2 kg | +114 lb +51.7 kg | +157 lb +71.2 kg | +206 lb +93.4 kg |
| 110 lb 49.9 kg | +78 lb +35.4 kg | +122 lb +55.4 kg | +166 lb +75.3 kg | +220 lb +99.8 kg |
| 120 lb 54.4 kg | +83 lb +37.6 kg | +129 lb +58.5 kg | +176 lb +79.8 kg | +233 lb +105.7 kg |
| 130 lb 59 kg | +87 lb +39.4 kg | +136 lb +61.7 kg | +186 lb +84.4 kg | +245 lb +111.2 kg |
| 140 lb 63.5 kg | +92 lb +41.8 kg | +143 lb +64.9 kg | +196 lb +88.9 kg | +257 lb +116.5 kg |
| 150 lb 68 kg | +96 lb +43.5 kg | +150 lb +68.1 kg | +205 lb +93 kg | +270 lb +122.5 kg |
| 160 lb 72.6 kg | +100 lb +45.3 kg | +157 lb +71.3 kg | +215 lb +97.5 kg | +282 lb +127.9 kg |
| 170 lb 77.1 kg | +104 lb +47.2 kg | +163 lb +73.9 kg | +223 lb +101.1 kg | +294 lb +133.3 kg |
| 180 lb 81.6 kg | +108 lb +49 kg | +169 lb +76.6 kg | +232 lb +105.2 kg | +305 lb +138.3 kg |
| 190 lb 86.2 kg | +112 lb +50.8 kg | +176 lb +79.9 kg | +240 lb +108.9 kg | +316 lb +143.4 kg |
| 200 lb 90.7 kg | +116 lb +52.6 kg | +182 lb +82.6 kg | +249 lb +112.9 kg | +327 lb +148.3 kg |
| 210 lb 95.3 kg | +120 lb +54.4 kg | +187 lb +84.8 kg | +257 lb +116.5 kg | +338 lb +153.4 kg |
| 220 lb 99.8 kg | +124 lb +56.2 kg | +194 lb +88 kg | +265 lb +120.2 kg | +349 lb +158.3 kg |
| 230 lb 104.3 kg | +127 lb +57.6 kg | +199 lb +90.3 kg | +273 lb +123.8 kg | +359 lb +162.9 kg |
| 240 lb 108.9 kg | +132 lb +59.9 kg | +205 lb +93 kg | +280 lb +127 kg | +369 lb +167.4 kg |
Stiff Leg Deadlift and Hip Thrust Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a bench-supported barbell hip thrust. Use strict canonical Stiff Leg Deadlift and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
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 Stiff Leg Deadlift result and one recent Hip Thrust result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Rack Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Single Leg Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.