Reverse Hyperextension vs Hip Thrust Strength Standards

Reverse Hyperextension vs Hip Thrust Strength Standards by Bodyweight

Use these tables to compare the estimated one-rep max required for the reverse hyperextension 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 reverse hyperextension 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 Reverse Hyperextension / 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 Reverse Hyperextension vs Hip Thrust Standards

How to read the table: The first number is Reverse Hyperextension; 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.

Women’s Reverse Hyperextension vs Hip Thrust Standards

How to read the table: The first number is Reverse Hyperextension; 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.

How Your Reverse Hyperextension 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 reverse hyperextension strength level

The standards use the sex-specific thresholds from the individual Reverse Hyperextension 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 larger 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.

Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.

How Men’s Reverse Hyperextension 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 reverse hyperextension 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.

How to read the table: Every number is the hip thrust standard minus the reverse hyperextension standard. A plus sign means the hip thrust standard is higher. A minus sign means the reverse hyperextension standard is higher.

How Women’s Reverse Hyperextension and Hip Thrust Standards Differ

How to read the table: Every number is the hip thrust standard minus the reverse hyperextension standard. A plus sign means the hip thrust standard is higher. A minus sign means the reverse hyperextension standard is higher.

Reverse Hyperextension and Hip Thrust Exercises Used by This Calculator

This calculator uses a strict reverse hyperextension test and a bench-supported barbell hip thrust. Use strict canonical Reverse Hyperextension and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use the canonical Reverse Hyperextension setup and load convention

the entered weight for strict Reverse Hyperextension valid Reverse Hyperextension reps Extend the hips by raising the legs or pendulum through the defined range without uncontrolled swinging. A valid finish requires controlled hip extension and return without lumbar overextension or machine rebound Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps

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 Reverse Hyperextension result and one recent Hip Thrust result

Use each exercise’s canonical input: Weight used for Reverse Hyperextension and Total barbell weight for Hip Thrust.

Related Tools

• Reverse Hyperextension — View the individual Reverse Hyperextension standards and next strength-level target.
• Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
• GHD Back Extension — 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.
• Glute Bridge Strength Standards — 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.