Hip Thrust Machine vs Smith Machine Glute Bridge Strength Standards
Compare your hip thrust machine and Smith machine glute bridge 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 strict bilateral hip thrust machine set using a fixed machine, setup, start range, full hip-extension finish, and controlled return and a strict floor-based Smith machine glute bridge using total effective bar load and a controlled full hip-extension finish. 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 Machine vs Smith Machine Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust machine and Smith machine glute bridge 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 machine and Smith machine glute bridge.
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 Machine / Smith Glute Bridge, 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 Machine vs Smith Glute Bridge Standards
How to read the table: The first number is Hip Thrust Machine; the second is Smith Glute Bridge. 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 | 123 / 112 lb 55.8 / 50.8 kg | 171 / 154 lb 77.6 / 69.9 kg | 227 / 210 lb 103 / 95.3 kg | 286 / 269 lb 129.7 / 122 kg |
| 130 lb 59 kg | 130 / 118 lb 59 / 53.5 kg | 180 / 162 lb 81.6 / 73.5 kg | 239 / 221 lb 108.4 / 100.2 kg | 302 / 283 lb 137 / 128.4 kg |
| 140 lb 63.5 kg | 136 / 124 lb 61.7 / 56.2 kg | 189 / 171 lb 85.7 / 77.6 kg | 251 / 233 lb 113.9 / 105.7 kg | 317 / 298 lb 143.8 / 135.2 kg |
| 150 lb 68 kg | 143 / 130 lb 64.9 / 59 kg | 198 / 179 lb 89.8 / 81.2 kg | 263 / 243 lb 119.3 / 110.2 kg | 332 / 312 lb 150.6 / 141.5 kg |
| 160 lb 72.6 kg | 149 / 136 lb 67.6 / 61.7 kg | 207 / 186 lb 93.9 / 84.4 kg | 275 / 254 lb 124.7 / 115.2 kg | 347 / 325 lb 157.4 / 147.4 kg |
| 170 lb 77.1 kg | 155 / 141 lb 70.3 / 64 kg | 215 / 194 lb 97.5 / 88 kg | 286 / 265 lb 129.7 / 120.2 kg | 361 / 339 lb 163.7 / 153.8 kg |
| 180 lb 81.6 kg | 161 / 147 lb 73 / 66.7 kg | 224 / 202 lb 101.6 / 91.6 kg | 297 / 275 lb 134.7 / 124.7 kg | 375 / 352 lb 170.1 / 159.7 kg |
| 190 lb 86.2 kg | 167 / 152 lb 75.7 / 68.9 kg | 232 / 209 lb 105.2 / 94.8 kg | 308 / 285 lb 139.7 / 129.3 kg | 389 / 365 lb 176.4 / 165.6 kg |
| 200 lb 90.7 kg | 173 / 157 lb 78.5 / 71.2 kg | 240 / 216 lb 108.9 / 98 kg | 319 / 295 lb 144.7 / 133.8 kg | 403 / 378 lb 182.8 / 171.5 kg |
| 210 lb 95.3 kg | 179 / 162 lb 81.2 / 73.5 kg | 248 / 223 lb 112.5 / 101.2 kg | 329 / 305 lb 149.2 / 138.3 kg | 416 / 390 lb 188.7 / 176.9 kg |
| 220 lb 99.8 kg | 184 / 168 lb 83.5 / 76.2 kg | 256 / 230 lb 116.1 / 104.3 kg | 340 / 314 lb 154.2 / 142.4 kg | 429 / 402 lb 194.6 / 182.3 kg |
| 230 lb 104.3 kg | 190 / 173 lb 86.2 / 78.5 kg | 264 / 237 lb 119.7 / 107.5 kg | 350 / 324 lb 158.8 / 147 kg | 442 / 415 lb 200.5 / 188.2 kg |
| 240 lb 108.9 kg | 195 / 178 lb 88.5 / 80.7 kg | 271 / 244 lb 122.9 / 110.7 kg | 360 / 333 lb 163.3 / 151 kg | 455 / 427 lb 206.4 / 193.7 kg |
| 250 lb 113.4 kg | 201 / 183 lb 91.2 / 83 kg | 279 / 251 lb 126.6 / 113.9 kg | 370 / 342 lb 167.8 / 155.1 kg | 467 / 438 lb 211.8 / 198.7 kg |
| 260 lb 117.9 kg | 206 / 187 lb 93.4 / 84.8 kg | 286 / 258 lb 129.7 / 117 kg | 380 / 351 lb 172.4 / 159.2 kg | 479 / 450 lb 217.3 / 204.1 kg |
| 270 lb 122.5 kg | 211 / 192 lb 95.7 / 87.1 kg | 293 / 264 lb 132.9 / 119.7 kg | 389 / 360 lb 176.4 / 163.3 kg | 492 / 461 lb 223.2 / 209.1 kg |
| 280 lb 127 kg | 216 / 197 lb 98 / 89.4 kg | 300 / 271 lb 136.1 / 122.9 kg | 399 / 369 lb 181 / 167.4 kg | 504 / 473 lb 228.6 / 214.5 kg |
| 290 lb 131.5 kg | 221 / 201 lb 100.2 / 91.2 kg | 308 / 277 lb 139.7 / 125.6 kg | 408 / 378 lb 185.1 / 171.5 kg | 516 / 484 lb 234.1 / 219.5 kg |
| 300 lb 136.1 kg | 226 / 206 lb 102.5 / 93.4 kg | 315 / 283 lb 142.9 / 128.4 kg | 418 / 386 lb 189.6 / 175.1 kg | 527 / 495 lb 239 / 224.5 kg |
Women’s Hip Thrust Machine vs Smith Glute Bridge Standards
How to read the table: The first number is Hip Thrust Machine; the second is Smith Glute Bridge. 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 | 80 / 80 lb 36.3 / 36.3 kg | 114 / 114 lb 51.7 / 51.7 kg | 156 / 158 lb 70.8 / 71.7 kg | 201 / 208 lb 91.2 / 94.3 kg |
| 110 lb 49.9 kg | 85 / 85 lb 38.6 / 38.6 kg | 122 / 122 lb 55.3 / 55.3 kg | 166 / 168 lb 75.3 / 76.2 kg | 215 / 222 lb 97.5 / 100.7 kg |
| 120 lb 54.4 kg | 90 / 90 lb 40.8 / 40.8 kg | 129 / 129 lb 58.5 / 58.5 kg | 176 / 178 lb 79.8 / 80.7 kg | 228 / 235 lb 103.4 / 106.6 kg |
| 130 lb 59 kg | 95 / 95 lb 43.1 / 43.1 kg | 136 / 136 lb 61.7 / 61.7 kg | 185 / 188 lb 83.9 / 85.3 kg | 240 / 248 lb 108.9 / 112.5 kg |
| 140 lb 63.5 kg | 100 / 100 lb 45.4 / 45.4 kg | 143 / 143 lb 64.9 / 64.9 kg | 195 / 198 lb 88.5 / 89.8 kg | 252 / 261 lb 114.3 / 118.4 kg |
| 150 lb 68 kg | 105 / 105 lb 47.6 / 47.6 kg | 150 / 150 lb 68 / 68 kg | 204 / 207 lb 92.5 / 93.9 kg | 264 / 273 lb 119.7 / 123.8 kg |
| 160 lb 72.6 kg | 110 / 110 lb 49.9 / 49.9 kg | 157 / 157 lb 71.2 / 71.2 kg | 213 / 216 lb 96.6 / 98 kg | 276 / 285 lb 125.2 / 129.3 kg |
| 170 lb 77.1 kg | 114 / 114 lb 51.7 / 51.7 kg | 163 / 163 lb 73.9 / 73.9 kg | 222 / 225 lb 100.7 / 102.1 kg | 287 / 297 lb 130.2 / 134.7 kg |
| 180 lb 81.6 kg | 119 / 119 lb 54 / 54 kg | 169 / 169 lb 76.7 / 76.7 kg | 230 / 234 lb 104.3 / 106.1 kg | 298 / 308 lb 135.2 / 139.7 kg |
| 190 lb 86.2 kg | 123 / 123 lb 55.8 / 55.8 kg | 176 / 176 lb 79.8 / 79.8 kg | 239 / 242 lb 108.4 / 109.8 kg | 309 / 320 lb 140.2 / 145.1 kg |
| 200 lb 90.7 kg | 127 / 127 lb 57.6 / 57.6 kg | 182 / 182 lb 82.6 / 82.6 kg | 247 / 251 lb 112 / 113.9 kg | 320 / 331 lb 145.1 / 150.1 kg |
| 210 lb 95.3 kg | 131 / 131 lb 59.4 / 59.4 kg | 188 / 188 lb 85.3 / 85.3 kg | 255 / 259 lb 115.7 / 117.5 kg | 330 / 342 lb 149.7 / 155.1 kg |
| 220 lb 99.8 kg | 136 / 136 lb 61.7 / 61.7 kg | 194 / 194 lb 88 / 88 kg | 263 / 267 lb 119.3 / 121.1 kg | 341 / 352 lb 154.7 / 159.7 kg |
| 230 lb 104.3 kg | 140 / 140 lb 63.5 / 63.5 kg | 199 / 199 lb 90.3 / 90.3 kg | 271 / 275 lb 122.9 / 124.7 kg | 351 / 363 lb 159.2 / 164.7 kg |
| 240 lb 108.9 kg | 144 / 144 lb 65.3 / 65.3 kg | 205 / 205 lb 93 / 93 kg | 279 / 283 lb 126.6 / 128.4 kg | 361 / 373 lb 163.7 / 169.2 kg |
How Your Hip Thrust Machine vs Smith Machine Glute Bridge 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 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.
3. Find the Smith machine glute bridge strength level
The standards use the sex-specific strength levels from the individual Smith Machine 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 effective Smith load 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 machine | Adjust hip thrust machine targets to exact bodyweight with the two-thirds rule. |
| Rate the Smith machine glute bridge | Adjust Smith machine glute bridge 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 Machine and Smith Machine Glute Bridge 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 Smith machine glute bridge standard is higher; below zero means the hip thrust 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.
7.7 → 14.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Smith machine glute bridge standard minus the hip thrust machine standard. A plus sign means the Smith machine glute bridge standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −11 lb −5 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −17 lb −7.7 kg |
| 130 lb 59 kg | −12 lb −5.5 kg | −18 lb −8.1 kg | −18 lb −8.2 kg | −19 lb −8.6 kg |
| 140 lb 63.5 kg | −12 lb −5.5 kg | −18 lb −8.1 kg | −18 lb −8.2 kg | −19 lb −8.6 kg |
| 150 lb 68 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −20 lb −9.1 kg | −20 lb −9.1 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −21 lb −9.5 kg | −21 lb −9.5 kg | −22 lb −10 kg |
| 170 lb 77.1 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −21 lb −9.5 kg | −22 lb −9.9 kg |
| 180 lb 81.6 kg | −14 lb −6.3 kg | −22 lb −10 kg | −22 lb −10 kg | −23 lb −10.4 kg |
| 190 lb 86.2 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −23 lb −10.4 kg | −24 lb −10.8 kg |
| 200 lb 90.7 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −25 lb −11.3 kg |
| 210 lb 95.3 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −24 lb −10.9 kg | −26 lb −11.8 kg |
| 220 lb 99.8 kg | −16 lb −7.3 kg | −26 lb −11.8 kg | −26 lb −11.8 kg | −27 lb −12.3 kg |
| 230 lb 104.3 kg | −17 lb −7.7 kg | −27 lb −12.2 kg | −26 lb −11.8 kg | −27 lb −12.3 kg |
| 240 lb 108.9 kg | −17 lb −7.8 kg | −27 lb −12.2 kg | −27 lb −12.3 kg | −28 lb −12.7 kg |
| 250 lb 113.4 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −28 lb −12.7 kg | −29 lb −13.1 kg |
| 260 lb 117.9 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −29 lb −13.2 kg | −29 lb −13.2 kg |
| 270 lb 122.5 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −29 lb −13.1 kg | −31 lb −14.1 kg |
| 280 lb 127 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −30 lb −13.6 kg | −31 lb −14.1 kg |
| 290 lb 131.5 kg | −20 lb −9 kg | −31 lb −14.1 kg | −30 lb −13.6 kg | −32 lb −14.6 kg |
| 300 lb 136.1 kg | −20 lb −9.1 kg | −32 lb −14.5 kg | −32 lb −14.5 kg | −32 lb −14.5 kg |
How Women’s Hip Thrust Machine and Smith Machine Glute Bridge Standards Differ
What the women’s data shows:
The hip thrust machine and Smith machine glute bridge standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
3.1 → 5.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Smith machine glute bridge standard minus the hip thrust machine standard. A plus sign means the Smith machine glute bridge standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | 0 lb 0 kg | +2 lb +0.9 kg | +7 lb +3.1 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | 0 lb 0 kg | +2 lb +0.9 kg | +7 lb +3.2 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | +2 lb +0.9 kg | +7 lb +3.2 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +8 lb +3.6 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.3 kg | +9 lb +4.1 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +9 lb +4.1 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +10 lb +4.5 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +10 lb +4.5 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +11 lb +4.9 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.9 kg | +11 lb +5 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +12 lb +5.4 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +11 lb +5 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +12 lb +5.5 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +12 lb +5.5 kg |
Hip Thrust Machine and Smith Machine Glute Bridge Exercises Used by This Calculator
This calculator uses a strict hip thrust machine repetition and a strict floor-based Smith machine glute bridge. Use strict canonical Hip Thrust Machine and Smith Machine Glute Bridge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 total effective Smith bar load and bridge from the floor
Keep the shoulders on the floor and the Smith bar controlled across the hips. Enter total effective machine bar load, including bar and plates by that machine’s convention. Drive to full hip extension with a level pelvis and lower under control. Do not count bench-supported hip thrusts, free-barbell bridges, dedicated-machine reps, partials, bounce, or assisted lockouts.
Enter one recent Hip Thrust Machine result and one recent Smith Machine Glute Bridge result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Hip Thrust Machine — View the individual Hip Thrust Machine standards and next strength-level target.
- Smith Machine Glute Bridge — View the individual Smith Glute Bridge standards and next strength-level target.
- Barbell Hip Thrust — 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.
- Bodyweight Single Leg Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Back Extension Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.