Hip Thrust vs Bodyweight Back Extension Strength Standards
Compare your hip thrust and bodyweight back extension against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Total barbell weight for Hip Thrust and No external load for Bodyweight Back Extension. Use a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout; use a strict, repeatable bodyweight back extension test using the canonical setup, range, and finish rules. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Hip Thrust vs Bodyweight Back Extension Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Hip Thrust vs Bodyweight Back Extension Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Hip Thrust:126 lb57.2 kg Bodyweight Back Extension:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Hip Thrust:182 lb82.6 kg Bodyweight Back Extension:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Hip Thrust:252 lb114.3 kg Bodyweight Back Extension:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Hip Thrust:336 lb152.4 kg Bodyweight Back Extension:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 130 lb 59 kg | Hip Thrust:133 lb60.3 kg Bodyweight Back Extension:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Hip Thrust:192 lb87.1 kg Bodyweight Back Extension:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Hip Thrust:266 lb120.7 kg Bodyweight Back Extension:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Hip Thrust:354 lb160.6 kg Bodyweight Back Extension:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 140 lb 63.5 kg | Hip Thrust:140 lb63.5 kg Bodyweight Back Extension:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Hip Thrust:202 lb91.6 kg Bodyweight Back Extension:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Hip Thrust:279 lb126.6 kg Bodyweight Back Extension:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Hip Thrust:372 lb168.7 kg Bodyweight Back Extension:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps |
| 150 lb 68 kg | Hip Thrust:146 lb66.2 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Hip Thrust:211 lb95.7 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Hip Thrust:292 lb132.4 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Hip Thrust:390 lb176.9 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 160 lb 72.6 kg | Hip Thrust:152 lb68.9 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Hip Thrust:220 lb99.8 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Hip Thrust:305 lb138.3 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Hip Thrust:407 lb184.6 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 170 lb 77.1 kg | Hip Thrust:159 lb72.1 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Hip Thrust:229 lb103.9 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Hip Thrust:318 lb144.2 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Hip Thrust:423 lb191.9 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 180 lb 81.6 kg | Hip Thrust:165 lb74.8 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Hip Thrust:238 lb108 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Hip Thrust:330 lb149.7 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Hip Thrust:440 lb199.6 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 190 lb 86.2 kg | Hip Thrust:171 lb77.6 kg Bodyweight Back Extension:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Hip Thrust:247 lb112 kg Bodyweight Back Extension:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps | Hip Thrust:342 lb155.1 kg Bodyweight Back Extension:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Hip Thrust:456 lb206.8 kg Bodyweight Back Extension:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps |
| 200 lb 90.7 kg | Hip Thrust:177 lb80.3 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:256 lb116.1 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:354 lb160.6 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:472 lb214.1 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 210 lb 95.3 kg | Hip Thrust:183 lb83 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:264 lb119.7 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:366 lb166 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:487 lb220.9 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 220 lb 99.8 kg | Hip Thrust:189 lb85.7 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:272 lb123.4 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:377 lb171 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:503 lb228.2 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 230 lb 104.3 kg | Hip Thrust:194 lb88 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:281 lb127.5 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:388 lb176 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:518 lb235 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 240 lb 108.9 kg | Hip Thrust:200 lb90.7 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:289 lb131.1 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:400 lb181.4 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:533 lb241.8 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 250 lb 113.4 kg | Hip Thrust:205 lb93 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:297 lb134.7 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:411 lb186.4 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:548 lb248.6 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 260 lb 117.9 kg | Hip Thrust:211 lb95.7 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:304 lb137.9 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:422 lb191.4 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:562 lb254.9 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 270 lb 122.5 kg | Hip Thrust:216 lb98 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:312 lb141.5 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:432 lb196 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:576 lb261.3 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 280 lb 127 kg | Hip Thrust:221 lb100.2 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:320 lb145.1 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:443 lb200.9 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:591 lb268.1 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 290 lb 131.5 kg | Hip Thrust:227 lb103 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:327 lb148.3 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:453 lb205.5 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:604 lb274 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
| 300 lb 136.1 kg | Hip Thrust:232 lb105.2 kg Bodyweight Back Extension:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:335 lb152 kg Bodyweight Back Extension:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hip Thrust:464 lb210.5 kg Bodyweight Back Extension:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps | Hip Thrust:618 lb280.3 kg Bodyweight Back Extension:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps |
Women’s Hip Thrust vs Bodyweight Back Extension Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Hip Thrust:126 lb57.2 kg Bodyweight Back Extension:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps | Hip Thrust:183 lb83 kg Bodyweight Back Extension:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Hip Thrust:252 lb114.3 kg Bodyweight Back Extension:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Hip Thrust:332 lb150.6 kg Bodyweight Back Extension:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps |
| 110 lb 49.9 kg | Hip Thrust:134 lb60.8 kg Bodyweight Back Extension:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps | Hip Thrust:195 lb88.5 kg Bodyweight Back Extension:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Hip Thrust:268 lb121.6 kg Bodyweight Back Extension:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Hip Thrust:354 lb160.6 kg Bodyweight Back Extension:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps |
| 120 lb 54.4 kg | Hip Thrust:142 lb64.4 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Hip Thrust:207 lb93.9 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Hip Thrust:284 lb128.8 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Hip Thrust:375 lb170.1 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 130 lb 59 kg | Hip Thrust:150 lb68 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Hip Thrust:218 lb98.9 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Hip Thrust:300 lb136.1 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Hip Thrust:395 lb179.2 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 140 lb 63.5 kg | Hip Thrust:158 lb71.7 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Hip Thrust:229 lb103.9 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Hip Thrust:315 lb142.9 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Hip Thrust:415 lb188.2 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 150 lb 68 kg | Hip Thrust:165 lb74.8 kg Bodyweight Back Extension:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Hip Thrust:240 lb108.9 kg Bodyweight Back Extension:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Hip Thrust:330 lb149.7 kg Bodyweight Back Extension:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Hip Thrust:435 lb197.3 kg Bodyweight Back Extension:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 160 lb 72.6 kg | Hip Thrust:172 lb78 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:251 lb113.9 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:345 lb156.5 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:454 lb205.9 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 170 lb 77.1 kg | Hip Thrust:179 lb81.2 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:261 lb118.4 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:359 lb162.8 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:473 lb214.5 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 180 lb 81.6 kg | Hip Thrust:186 lb84.4 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:271 lb122.9 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:373 lb169.2 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:491 lb222.7 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 190 lb 86.2 kg | Hip Thrust:193 lb87.5 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:281 lb127.5 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:386 lb175.1 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:509 lb230.9 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 200 lb 90.7 kg | Hip Thrust:200 lb90.7 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:291 lb132 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:400 lb181.4 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:527 lb239 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 210 lb 95.3 kg | Hip Thrust:206 lb93.4 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:300 lb136.1 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:413 lb187.3 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:544 lb246.8 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 220 lb 99.8 kg | Hip Thrust:213 lb96.6 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:310 lb140.6 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:426 lb193.2 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:562 lb254.9 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 230 lb 104.3 kg | Hip Thrust:219 lb99.3 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:319 lb144.7 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:439 lb199.1 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:578 lb262.2 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 240 lb 108.9 kg | Hip Thrust:226 lb102.5 kg Bodyweight Back Extension:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Hip Thrust:328 lb148.8 kg Bodyweight Back Extension:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hip Thrust:451 lb204.6 kg Bodyweight Back Extension:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Hip Thrust:595 lb269.9 kg Bodyweight Back Extension:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
How Your Hip Thrust vs Bodyweight Back Extension Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Hip Thrust, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Hip Thrust result
The hip thrust standards use the sex-specific standards from the individual Hip Thrust tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Bodyweight Back Extension result
The canonical repetition thresholds map the strict set to a strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict bodyweight back extension set scored by repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the hip thrust | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the bodyweight back extension | Rate strict bodyweight back extension repetitions without converting them into weight. Measurement: Strict bodyweight back extension reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Hip Thrust and Bodyweight Back Extension Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Hip Thrust and Bodyweight Back Extension Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Hip Thrust and Bodyweight Back Extension Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and a strict bodyweight back extension. Use strict canonical Hip Thrust and Bodyweight Back 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, repeatable Bodyweight Back Extension
Follow the individual Bodyweight Back Extension calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Hip Thrust result and one recent Bodyweight Back Extension result
Use each exercise’s canonical input: Total barbell weight for Hip Thrust and No external load for Bodyweight Back Extension.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Bodyweight Back Extension Strength Standards — View the individual Bodyweight Back Extension standards and next strength-level target.
- Machine Back Extension — 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.
- Cable Pull Through — 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.