Hip Thrust vs Barbell Hack Squat Strength Standards
Compare your hip thrust and barbell hack squat 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 barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout and a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing 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 Thrust vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust and barbell hack squat 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 and barbell hack squat.
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 / Barbell Hack Squat, 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 vs Barbell Hack Squat Standards
How to read the table: The first number is Hip Thrust; the second is Barbell Hack Squat. 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 | 126 / 105 lb 57.2 / 47.6 kg | 182 / 147 lb 82.6 / 66.7 kg | 252 / 189 lb 114.3 / 85.7 kg | 336 / 231 lb 152.4 / 104.8 kg |
| 130 lb 59 kg | 133 / 111 lb 60.3 / 50.3 kg | 192 / 155 lb 87.1 / 70.3 kg | 266 / 200 lb 120.7 / 90.7 kg | 354 / 244 lb 160.6 / 110.7 kg |
| 140 lb 63.5 kg | 140 / 117 lb 63.5 / 53.1 kg | 202 / 163 lb 91.6 / 73.9 kg | 279 / 210 lb 126.6 / 95.3 kg | 372 / 256 lb 168.7 / 116.1 kg |
| 150 lb 68 kg | 146 / 122 lb 66.2 / 55.3 kg | 211 / 171 lb 95.7 / 77.6 kg | 292 / 220 lb 132.4 / 99.8 kg | 390 / 268 lb 176.9 / 121.6 kg |
| 160 lb 72.6 kg | 152 / 128 lb 68.9 / 58.1 kg | 220 / 178 lb 99.8 / 80.7 kg | 305 / 229 lb 138.3 / 103.9 kg | 407 / 280 lb 184.6 / 127 kg |
| 170 lb 77.1 kg | 159 / 133 lb 72.1 / 60.3 kg | 229 / 186 lb 103.9 / 84.4 kg | 318 / 239 lb 144.2 / 108.4 kg | 423 / 292 lb 191.9 / 132.4 kg |
| 180 lb 81.6 kg | 165 / 138 lb 74.8 / 62.6 kg | 238 / 193 lb 108 / 87.5 kg | 330 / 248 lb 149.7 / 112.5 kg | 440 / 303 lb 199.6 / 137.4 kg |
| 190 lb 86.2 kg | 171 / 143 lb 77.6 / 64.9 kg | 247 / 200 lb 112 / 90.7 kg | 342 / 257 lb 155.1 / 116.6 kg | 456 / 314 lb 206.8 / 142.4 kg |
| 200 lb 90.7 kg | 177 / 148 lb 80.3 / 67.1 kg | 256 / 207 lb 116.1 / 93.9 kg | 354 / 266 lb 160.6 / 120.7 kg | 472 / 325 lb 214.1 / 147.4 kg |
| 210 lb 95.3 kg | 183 / 153 lb 83 / 69.4 kg | 264 / 214 lb 119.7 / 97.1 kg | 366 / 275 lb 166 / 124.7 kg | 487 / 336 lb 220.9 / 152.4 kg |
| 220 lb 99.8 kg | 189 / 158 lb 85.7 / 71.7 kg | 272 / 221 lb 123.4 / 100.2 kg | 377 / 283 lb 171 / 128.4 kg | 503 / 346 lb 228.2 / 156.9 kg |
| 230 lb 104.3 kg | 194 / 162 lb 88 / 73.5 kg | 281 / 227 lb 127.5 / 103 kg | 388 / 292 lb 176 / 132.4 kg | 518 / 357 lb 235 / 161.9 kg |
| 240 lb 108.9 kg | 200 / 167 lb 90.7 / 75.7 kg | 289 / 234 lb 131.1 / 106.1 kg | 400 / 300 lb 181.4 / 136.1 kg | 533 / 367 lb 241.8 / 166.5 kg |
| 250 lb 113.4 kg | 205 / 172 lb 93 / 78 kg | 297 / 240 lb 134.7 / 108.9 kg | 411 / 309 lb 186.4 / 140.2 kg | 548 / 377 lb 248.6 / 171 kg |
| 260 lb 117.9 kg | 211 / 176 lb 95.7 / 79.8 kg | 304 / 247 lb 137.9 / 112 kg | 422 / 317 lb 191.4 / 143.8 kg | 562 / 387 lb 254.9 / 175.5 kg |
| 270 lb 122.5 kg | 216 / 181 lb 98 / 82.1 kg | 312 / 253 lb 141.5 / 114.8 kg | 432 / 325 lb 196 / 147.4 kg | 576 / 397 lb 261.3 / 180.1 kg |
| 280 lb 127 kg | 221 / 185 lb 100.2 / 83.9 kg | 320 / 259 lb 145.1 / 117.5 kg | 443 / 333 lb 200.9 / 151 kg | 591 / 407 lb 268.1 / 184.6 kg |
| 290 lb 131.5 kg | 227 / 190 lb 103 / 86.2 kg | 327 / 265 lb 148.3 / 120.2 kg | 453 / 341 lb 205.5 / 154.7 kg | 604 / 416 lb 274 / 188.7 kg |
| 300 lb 136.1 kg | 232 / 194 lb 105.2 / 88 kg | 335 / 271 lb 152 / 122.9 kg | 464 / 348 lb 210.5 / 157.9 kg | 618 / 426 lb 280.3 / 193.2 kg |
Women’s Hip Thrust vs Barbell Hack Squat Standards
How to read the table: The first number is Hip Thrust; the second is Barbell Hack Squat. 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 | 126 / 57 lb 57.2 / 25.9 kg | 183 / 86 lb 83 / 39 kg | 252 / 109 lb 114.3 / 49.4 kg | 332 / 132 lb 150.6 / 59.9 kg |
| 110 lb 49.9 kg | 134 / 61 lb 60.8 / 27.7 kg | 195 / 92 lb 88.5 / 41.7 kg | 268 / 116 lb 121.6 / 52.6 kg | 354 / 141 lb 160.6 / 64 kg |
| 120 lb 54.4 kg | 142 / 65 lb 64.4 / 29.5 kg | 207 / 97 lb 93.9 / 44 kg | 284 / 123 lb 128.8 / 55.8 kg | 375 / 149 lb 170.1 / 67.6 kg |
| 130 lb 59 kg | 150 / 68 lb 68 / 30.8 kg | 218 / 103 lb 98.9 / 46.7 kg | 300 / 130 lb 136.1 / 59 kg | 395 / 157 lb 179.2 / 71.2 kg |
| 140 lb 63.5 kg | 158 / 72 lb 71.7 / 32.7 kg | 229 / 108 lb 103.9 / 49 kg | 315 / 137 lb 142.9 / 62.1 kg | 415 / 165 lb 188.2 / 74.8 kg |
| 150 lb 68 kg | 165 / 75 lb 74.8 / 34 kg | 240 / 113 lb 108.9 / 51.3 kg | 330 / 143 lb 149.7 / 64.9 kg | 435 / 173 lb 197.3 / 78.5 kg |
| 160 lb 72.6 kg | 172 / 78 lb 78 / 35.4 kg | 251 / 118 lb 113.9 / 53.5 kg | 345 / 149 lb 156.5 / 67.6 kg | 454 / 181 lb 205.9 / 82.1 kg |
| 170 lb 77.1 kg | 179 / 82 lb 81.2 / 37.2 kg | 261 / 123 lb 118.4 / 55.8 kg | 359 / 155 lb 162.8 / 70.3 kg | 473 / 188 lb 214.5 / 85.3 kg |
| 180 lb 81.6 kg | 186 / 85 lb 84.4 / 38.6 kg | 271 / 128 lb 122.9 / 58.1 kg | 373 / 161 lb 169.2 / 73 kg | 491 / 195 lb 222.7 / 88.5 kg |
| 190 lb 86.2 kg | 193 / 88 lb 87.5 / 39.9 kg | 281 / 132 lb 127.5 / 59.9 kg | 386 / 167 lb 175.1 / 75.7 kg | 509 / 203 lb 230.9 / 92.1 kg |
| 200 lb 90.7 kg | 200 / 91 lb 90.7 / 41.3 kg | 291 / 137 lb 132 / 62.1 kg | 400 / 173 lb 181.4 / 78.5 kg | 527 / 210 lb 239 / 95.3 kg |
| 210 lb 95.3 kg | 206 / 94 lb 93.4 / 42.6 kg | 300 / 141 lb 136.1 / 64 kg | 413 / 179 lb 187.3 / 81.2 kg | 544 / 217 lb 246.8 / 98.4 kg |
| 220 lb 99.8 kg | 213 / 97 lb 96.6 / 44 kg | 310 / 146 lb 140.6 / 66.2 kg | 426 / 185 lb 193.2 / 83.9 kg | 562 / 223 lb 254.9 / 101.2 kg |
| 230 lb 104.3 kg | 219 / 100 lb 99.3 / 45.4 kg | 319 / 150 lb 144.7 / 68 kg | 439 / 190 lb 199.1 / 86.2 kg | 578 / 230 lb 262.2 / 104.3 kg |
| 240 lb 108.9 kg | 226 / 103 lb 102.5 / 46.7 kg | 328 / 155 lb 148.8 / 70.3 kg | 451 / 196 lb 204.6 / 88.9 kg | 595 / 237 lb 269.9 / 107.5 kg |
How Your Hip Thrust vs Barbell Hack Squat 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 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.
3. Find the barbell hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack Squat 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 squat 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 thrust | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell hack squat | Adjust barbell hack squat 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 and Barbell Hack Squat 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 hack squat standard is higher; below zero means the 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.
47.6 → 87.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the hip thrust standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.6 kg | −35 lb −15.9 kg | −63 lb −28.6 kg | −105 lb −47.6 kg |
| 130 lb 59 kg | −22 lb −10 kg | −37 lb −16.8 kg | −66 lb −30 kg | −110 lb −49.9 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −39 lb −17.7 kg | −69 lb −31.3 kg | −116 lb −52.6 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −40 lb −18.1 kg | −72 lb −32.6 kg | −122 lb −55.3 kg |
| 160 lb 72.6 kg | −24 lb −10.8 kg | −42 lb −19.1 kg | −76 lb −34.4 kg | −127 lb −57.6 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −43 lb −19.5 kg | −79 lb −35.8 kg | −131 lb −59.5 kg |
| 180 lb 81.6 kg | −27 lb −12.2 kg | −45 lb −20.5 kg | −82 lb −37.2 kg | −137 lb −62.2 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −47 lb −21.3 kg | −85 lb −38.5 kg | −142 lb −64.4 kg |
| 200 lb 90.7 kg | −29 lb −13.2 kg | −49 lb −22.2 kg | −88 lb −39.9 kg | −147 lb −66.7 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −50 lb −22.6 kg | −91 lb −41.3 kg | −151 lb −68.5 kg |
| 220 lb 99.8 kg | −31 lb −14 kg | −51 lb −23.2 kg | −94 lb −42.6 kg | −157 lb −71.3 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −54 lb −24.5 kg | −96 lb −43.6 kg | −161 lb −73.1 kg |
| 240 lb 108.9 kg | −33 lb −15 kg | −55 lb −25 kg | −100 lb −45.3 kg | −166 lb −75.3 kg |
| 250 lb 113.4 kg | −33 lb −15 kg | −57 lb −25.8 kg | −102 lb −46.2 kg | −171 lb −77.6 kg |
| 260 lb 117.9 kg | −35 lb −15.9 kg | −57 lb −25.9 kg | −105 lb −47.6 kg | −175 lb −79.4 kg |
| 270 lb 122.5 kg | −35 lb −15.9 kg | −59 lb −26.7 kg | −107 lb −48.6 kg | −179 lb −81.2 kg |
| 280 lb 127 kg | −36 lb −16.3 kg | −61 lb −27.6 kg | −110 lb −49.9 kg | −184 lb −83.5 kg |
| 290 lb 131.5 kg | −37 lb −16.8 kg | −62 lb −28.1 kg | −112 lb −50.8 kg | −188 lb −85.3 kg |
| 300 lb 136.1 kg | −38 lb −17.2 kg | −64 lb −29.1 kg | −116 lb −52.6 kg | −192 lb −87.1 kg |
How Women’s Hip Thrust and Barbell Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
90.7 → 162.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the hip thrust standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −69 lb −31.3 kg | −97 lb −44 kg | −143 lb −64.9 kg | −200 lb −90.7 kg |
| 110 lb 49.9 kg | −73 lb −33.1 kg | −103 lb −46.8 kg | −152 lb −69 kg | −213 lb −96.6 kg |
| 120 lb 54.4 kg | −77 lb −34.9 kg | −110 lb −49.9 kg | −161 lb −73 kg | −226 lb −102.5 kg |
| 130 lb 59 kg | −82 lb −37.2 kg | −115 lb −52.2 kg | −170 lb −77.1 kg | −238 lb −108 kg |
| 140 lb 63.5 kg | −86 lb −39 kg | −121 lb −54.9 kg | −178 lb −80.8 kg | −250 lb −113.4 kg |
| 150 lb 68 kg | −90 lb −40.8 kg | −127 lb −57.6 kg | −187 lb −84.8 kg | −262 lb −118.8 kg |
| 160 lb 72.6 kg | −94 lb −42.6 kg | −133 lb −60.4 kg | −196 lb −88.9 kg | −273 lb −123.8 kg |
| 170 lb 77.1 kg | −97 lb −44 kg | −138 lb −62.6 kg | −204 lb −92.5 kg | −285 lb −129.2 kg |
| 180 lb 81.6 kg | −101 lb −45.8 kg | −143 lb −64.8 kg | −212 lb −96.2 kg | −296 lb −134.2 kg |
| 190 lb 86.2 kg | −105 lb −47.6 kg | −149 lb −67.6 kg | −219 lb −99.4 kg | −306 lb −138.8 kg |
| 200 lb 90.7 kg | −109 lb −49.4 kg | −154 lb −69.9 kg | −227 lb −102.9 kg | −317 lb −143.7 kg |
| 210 lb 95.3 kg | −112 lb −50.8 kg | −159 lb −72.1 kg | −234 lb −106.1 kg | −327 lb −148.4 kg |
| 220 lb 99.8 kg | −116 lb −52.6 kg | −164 lb −74.4 kg | −241 lb −109.3 kg | −339 lb −153.7 kg |
| 230 lb 104.3 kg | −119 lb −53.9 kg | −169 lb −76.7 kg | −249 lb −112.9 kg | −348 lb −157.9 kg |
| 240 lb 108.9 kg | −123 lb −55.8 kg | −173 lb −78.5 kg | −255 lb −115.7 kg | −358 lb −162.4 kg |
Hip Thrust and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and a free-weight barbell hack squat. Use strict canonical Hip Thrust and Barbell Hack Squat 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.
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
Enter one recent Hip Thrust result and one recent Barbell Hack Squat 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 Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.