Dumbbell Hip Thrust vs Barbell Glute Bridge Strength Standards
Compare your dumbbell hip thrust and barbell 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.
Use each exercise's canonical input: External load for Dumbbell Hip Thrust and Total barbell weight for Barbell Glute Bridge. Use a strict, repeatable dumbbell hip thrust test using the canonical setup, range, and finish rules and a floor-based barbell glute bridge with the shoulders and upper back on the floor 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.
Dumbbell Hip Thrust vs Barbell Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell hip thrust and barbell 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 dumbbell hip thrust and barbell 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 Dumbbell Hip Thrust / Barbell 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 Dumbbell Hip Thrust vs Barbell Glute Bridge Standards
How to read the table: The first number is Dumbbell Hip Thrust; the second is Barbell 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 | 101 / 115 lb 45.8 / 52.2 kg | 146 / 158 lb 66.2 / 71.7 kg | 196 / 215 lb 88.9 / 97.5 kg | 252 / 278 lb 114.3 / 126.1 kg |
| 130 lb 59 kg | 106 / 121 lb 48.1 / 54.9 kg | 154 / 166 lb 69.9 / 75.3 kg | 207 / 227 lb 93.9 / 103 kg | 266 / 294 lb 120.7 / 133.4 kg |
| 140 lb 63.5 kg | 112 / 127 lb 50.8 / 57.6 kg | 162 / 175 lb 73.5 / 79.4 kg | 217 / 238 lb 98.4 / 108 kg | 279 / 308 lb 126.6 / 139.7 kg |
| 150 lb 68 kg | 117 / 133 lb 53.1 / 60.3 kg | 169 / 183 lb 76.7 / 83 kg | 227 / 249 lb 103 / 112.9 kg | 292 / 323 lb 132.4 / 146.5 kg |
| 160 lb 72.6 kg | 122 / 139 lb 55.3 / 63 kg | 177 / 191 lb 80.3 / 86.6 kg | 237 / 260 lb 107.5 / 117.9 kg | 305 / 337 lb 138.3 / 152.9 kg |
| 170 lb 77.1 kg | 127 / 145 lb 57.6 / 65.8 kg | 184 / 199 lb 83.5 / 90.3 kg | 247 / 271 lb 112 / 122.9 kg | 318 / 351 lb 144.2 / 159.2 kg |
| 180 lb 81.6 kg | 132 / 150 lb 59.9 / 68 kg | 191 / 206 lb 86.6 / 93.4 kg | 257 / 282 lb 116.6 / 127.9 kg | 330 / 365 lb 149.7 / 165.6 kg |
| 190 lb 86.2 kg | 137 / 156 lb 62.1 / 70.8 kg | 198 / 214 lb 89.8 / 97.1 kg | 266 / 292 lb 120.7 / 132.4 kg | 342 / 378 lb 155.1 / 171.5 kg |
| 200 lb 90.7 kg | 142 / 161 lb 64.4 / 73 kg | 205 / 221 lb 93 / 100.2 kg | 275 / 302 lb 124.7 / 137 kg | 354 / 391 lb 160.6 / 177.4 kg |
| 210 lb 95.3 kg | 146 / 167 lb 66.2 / 75.7 kg | 212 / 229 lb 96.2 / 103.9 kg | 284 / 312 lb 128.8 / 141.5 kg | 366 / 404 lb 166 / 183.3 kg |
| 220 lb 99.8 kg | 151 / 172 lb 68.5 / 78 kg | 218 / 236 lb 98.9 / 107 kg | 293 / 322 lb 132.9 / 146.1 kg | 377 / 417 lb 171 / 189.1 kg |
| 230 lb 104.3 kg | 156 / 177 lb 70.8 / 80.3 kg | 225 / 243 lb 102.1 / 110.2 kg | 302 / 332 lb 137 / 150.6 kg | 388 / 429 lb 176 / 194.6 kg |
| 240 lb 108.9 kg | 160 / 182 lb 72.6 / 82.6 kg | 231 / 250 lb 104.8 / 113.4 kg | 311 / 341 lb 141.1 / 154.7 kg | 400 / 442 lb 181.4 / 200.5 kg |
| 250 lb 113.4 kg | 165 / 187 lb 74.8 / 84.8 kg | 238 / 257 lb 108 / 116.6 kg | 319 / 351 lb 144.7 / 159.2 kg | 411 / 454 lb 186.4 / 205.9 kg |
| 260 lb 117.9 kg | 169 / 192 lb 76.7 / 87.1 kg | 244 / 264 lb 110.7 / 119.7 kg | 328 / 360 lb 148.8 / 163.3 kg | 422 / 466 lb 191.4 / 211.4 kg |
| 270 lb 122.5 kg | 173 / 197 lb 78.5 / 89.4 kg | 250 / 270 lb 113.4 / 122.5 kg | 336 / 369 lb 152.4 / 167.4 kg | 432 / 478 lb 196 / 216.8 kg |
| 280 lb 127 kg | 177 / 202 lb 80.3 / 91.6 kg | 256 / 277 lb 116.1 / 125.6 kg | 344 / 378 lb 156 / 171.5 kg | 443 / 490 lb 200.9 / 222.3 kg |
| 290 lb 131.5 kg | 182 / 207 lb 82.6 / 93.9 kg | 262 / 284 lb 118.8 / 128.8 kg | 353 / 387 lb 160.1 / 175.5 kg | 453 / 501 lb 205.5 / 227.2 kg |
| 300 lb 136.1 kg | 186 / 212 lb 84.4 / 96.2 kg | 268 / 290 lb 121.6 / 131.5 kg | 361 / 396 lb 163.7 / 179.6 kg | 464 / 513 lb 210.5 / 232.7 kg |
Women’s Dumbbell Hip Thrust vs Barbell Glute Bridge Standards
How to read the table: The first number is Dumbbell Hip Thrust; the second is Barbell 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 | 62 / 85 lb 28.1 / 38.6 kg | 92 / 121 lb 41.7 / 54.9 kg | 126 / 166 lb 57.2 / 75.3 kg | 165 / 217 lb 74.8 / 98.4 kg |
| 110 lb 49.9 kg | 66 / 91 lb 29.9 / 41.3 kg | 98 / 129 lb 44.5 / 58.5 kg | 134 / 176 lb 60.8 / 79.8 kg | 176 / 232 lb 79.8 / 105.2 kg |
| 120 lb 54.4 kg | 70 / 97 lb 31.8 / 44 kg | 103 / 137 lb 46.7 / 62.1 kg | 142 / 187 lb 64.4 / 84.8 kg | 186 / 246 lb 84.4 / 111.6 kg |
| 130 lb 59 kg | 74 / 102 lb 33.6 / 46.3 kg | 109 / 145 lb 49.4 / 65.8 kg | 150 / 197 lb 68 / 89.4 kg | 196 / 259 lb 88.9 / 117.5 kg |
| 140 lb 63.5 kg | 77 / 107 lb 34.9 / 48.5 kg | 115 / 152 lb 52.2 / 68.9 kg | 158 / 207 lb 71.7 / 93.9 kg | 206 / 272 lb 93.4 / 123.4 kg |
| 150 lb 68 kg | 81 / 112 lb 36.7 / 50.8 kg | 120 / 159 lb 54.4 / 72.1 kg | 165 / 217 lb 74.8 / 98.4 kg | 216 / 285 lb 98 / 129.3 kg |
| 160 lb 72.6 kg | 85 / 117 lb 38.6 / 53.1 kg | 125 / 166 lb 56.7 / 75.3 kg | 172 / 227 lb 78 / 103 kg | 225 / 298 lb 102.1 / 135.2 kg |
| 170 lb 77.1 kg | 88 / 122 lb 39.9 / 55.3 kg | 130 / 173 lb 59 / 78.5 kg | 179 / 236 lb 81.2 / 107 kg | 235 / 310 lb 106.6 / 140.6 kg |
| 180 lb 81.6 kg | 91 / 126 lb 41.3 / 57.2 kg | 136 / 180 lb 61.7 / 81.6 kg | 186 / 245 lb 84.4 / 111.1 kg | 244 / 322 lb 110.7 / 146.1 kg |
| 190 lb 86.2 kg | 95 / 131 lb 43.1 / 59.4 kg | 140 / 186 lb 63.5 / 84.4 kg | 193 / 254 lb 87.5 / 115.2 kg | 253 / 334 lb 114.8 / 151.5 kg |
| 200 lb 90.7 kg | 98 / 136 lb 44.5 / 61.7 kg | 145 / 193 lb 65.8 / 87.5 kg | 200 / 263 lb 90.7 / 119.3 kg | 262 / 345 lb 118.8 / 156.5 kg |
| 210 lb 95.3 kg | 101 / 140 lb 45.8 / 63.5 kg | 150 / 199 lb 68 / 90.3 kg | 206 / 272 lb 93.4 / 123.4 kg | 270 / 357 lb 122.5 / 161.9 kg |
| 220 lb 99.8 kg | 105 / 145 lb 47.6 / 65.8 kg | 155 / 205 lb 70.3 / 93 kg | 213 / 280 lb 96.6 / 127 kg | 279 / 368 lb 126.6 / 166.9 kg |
| 230 lb 104.3 kg | 108 / 149 lb 49 / 67.6 kg | 160 / 211 lb 72.6 / 95.7 kg | 219 / 289 lb 99.3 / 131.1 kg | 287 / 379 lb 130.2 / 171.9 kg |
| 240 lb 108.9 kg | 111 / 153 lb 50.3 / 69.4 kg | 164 / 218 lb 74.4 / 98.9 kg | 226 / 297 lb 102.5 / 134.7 kg | 295 / 390 lb 133.8 / 176.9 kg |
How Your Dumbbell Hip Thrust vs Barbell 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 dumbbell hip thrust strength level
The standards use the sex-specific targets from the individual Dumbbell 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 lift more without requiring strength to increase pound for pound.
3. Find the barbell glute bridge strength level
The barbell glute bridge standards use the sex-specific standards from the individual Barbell 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 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 dumbbell hip thrust | Adjust dumbbell hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell glute bridge | Adjust barbell 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 Dumbbell Hip Thrust and Barbell 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 barbell glute bridge standard is higher; below zero means the dumbbell 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.
11.8 → 22.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the dumbbell hip thrust standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the dumbbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +12 lb +5.4 kg | +20 lb +9.1 kg | +28 lb +12.7 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +13 lb +5.9 kg | +21 lb +9.6 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +14 lb +6.3 kg | +22 lb +9.9 kg | +31 lb +14.1 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +14 lb +6.3 kg | +23 lb +10.4 kg | +32 lb +14.6 kg |
| 170 lb 77.1 kg | +18 lb +8.2 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +33 lb +15 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +15 lb +6.8 kg | +25 lb +11.3 kg | +35 lb +15.9 kg |
| 190 lb 86.2 kg | +19 lb +8.7 kg | +16 lb +7.3 kg | +26 lb +11.7 kg | +36 lb +16.4 kg |
| 200 lb 90.7 kg | +19 lb +8.6 kg | +16 lb +7.2 kg | +27 lb +12.3 kg | +37 lb +16.8 kg |
| 210 lb 95.3 kg | +21 lb +9.5 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +38 lb +17.3 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +40 lb +18.1 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +18 lb +8.1 kg | +30 lb +13.6 kg | +41 lb +18.6 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +42 lb +19.1 kg |
| 250 lb 113.4 kg | +22 lb +10 kg | +19 lb +8.6 kg | +32 lb +14.5 kg | +43 lb +19.5 kg |
| 260 lb 117.9 kg | +23 lb +10.4 kg | +20 lb +9 kg | +32 lb +14.5 kg | +44 lb +20 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +20 lb +9.1 kg | +33 lb +15 kg | +46 lb +20.8 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +21 lb +9.5 kg | +34 lb +15.5 kg | +47 lb +21.4 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | +22 lb +10 kg | +34 lb +15.4 kg | +48 lb +21.7 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +22 lb +9.9 kg | +35 lb +15.9 kg | +49 lb +22.2 kg |
How Women’s Dumbbell Hip Thrust and Barbell Glute Bridge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
23.6 → 43.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the dumbbell hip thrust standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the dumbbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.5 kg | +29 lb +13.2 kg | +40 lb +18.1 kg | +52 lb +23.6 kg |
| 110 lb 49.9 kg | +25 lb +11.4 kg | +31 lb +14 kg | +42 lb +19 kg | +56 lb +25.4 kg |
| 120 lb 54.4 kg | +27 lb +12.2 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +60 lb +27.2 kg |
| 130 lb 59 kg | +28 lb +12.7 kg | +36 lb +16.4 kg | +47 lb +21.4 kg | +63 lb +28.6 kg |
| 140 lb 63.5 kg | +30 lb +13.6 kg | +37 lb +16.7 kg | +49 lb +22.2 kg | +66 lb +30 kg |
| 150 lb 68 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +69 lb +31.3 kg |
| 160 lb 72.6 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +55 lb +25 kg | +73 lb +33.1 kg |
| 170 lb 77.1 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +57 lb +25.8 kg | +75 lb +34 kg |
| 180 lb 81.6 kg | +35 lb +15.9 kg | +44 lb +19.9 kg | +59 lb +26.7 kg | +78 lb +35.4 kg |
| 190 lb 86.2 kg | +36 lb +16.3 kg | +46 lb +20.9 kg | +61 lb +27.7 kg | +81 lb +36.7 kg |
| 200 lb 90.7 kg | +38 lb +17.2 kg | +48 lb +21.7 kg | +63 lb +28.6 kg | +83 lb +37.7 kg |
| 210 lb 95.3 kg | +39 lb +17.7 kg | +49 lb +22.3 kg | +66 lb +30 kg | +87 lb +39.4 kg |
| 220 lb 99.8 kg | +40 lb +18.2 kg | +50 lb +22.7 kg | +67 lb +30.4 kg | +89 lb +40.3 kg |
| 230 lb 104.3 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +70 lb +31.8 kg | +92 lb +41.7 kg |
| 240 lb 108.9 kg | +42 lb +19.1 kg | +54 lb +24.5 kg | +71 lb +32.2 kg | +95 lb +43.1 kg |
Dumbbell Hip Thrust and Barbell Glute Bridge Exercises Used by This Calculator
This calculator uses a strict dumbbell hip thrust and a floor-based barbell glute bridge. Use strict canonical Dumbbell Hip Thrust and Barbell Glute Bridge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Hip Thrust
Follow the individual Dumbbell Hip Thrust calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a floor-based barbell glute bridge
Keep the shoulders and upper back on the floor, drive through planted feet, raise the bar to a controlled hip lockout, and return to the same bottom position. Do not enter a bench-supported hip thrust, Smith-machine bridge, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Enter one recent Dumbbell Hip Thrust result and one recent Barbell Glute Bridge result
Use each exercise’s canonical input: External load for Dumbbell Hip Thrust and Total barbell weight for Barbell Glute Bridge.
Related Tools
- Dumbbell Hip Thrust — View the individual Dumbbell Hip Thrust standards and next strength-level target.
- Barbell Glute Bridge — View the individual Barbell 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.
- Dumbbell Glute Bridge — 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.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.