Hip Thrust vs Machine Hip Extension Strength Standards
Compare your hip thrust and machine hip extension 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: Total barbell weight for Hip Thrust and Weight used for Machine Hip Extension. Use a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout and the entered weight for strict Machine Hip Extension. 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 Machine Hip Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust and machine hip extension 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 machine hip extension.
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 Hip Extension, 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 Machine Hip Extension Standards
How to read the table: The first number is Hip Thrust; the second is Machine Hip Extension. 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 / 48 lb 57.2 / 21.8 kg | 182 / 70 lb 82.6 / 31.8 kg | 252 / 98 lb 114.3 / 44.5 kg | 336 / 129 lb 152.4 / 58.5 kg |
| 130 lb 59 kg | 133 / 50 lb 60.3 / 22.7 kg | 192 / 74 lb 87.1 / 33.6 kg | 266 / 103 lb 120.7 / 46.7 kg | 354 / 136 lb 160.6 / 61.7 kg |
| 140 lb 63.5 kg | 140 / 53 lb 63.5 / 24 kg | 202 / 78 lb 91.6 / 35.4 kg | 279 / 109 lb 126.6 / 49.4 kg | 372 / 143 lb 168.7 / 64.9 kg |
| 150 lb 68 kg | 146 / 56 lb 66.2 / 25.4 kg | 211 / 81 lb 95.7 / 36.7 kg | 292 / 114 lb 132.4 / 51.7 kg | 390 / 149 lb 176.9 / 67.6 kg |
| 160 lb 72.6 kg | 152 / 58 lb 68.9 / 26.3 kg | 220 / 85 lb 99.8 / 38.6 kg | 305 / 119 lb 138.3 / 54 kg | 407 / 156 lb 184.6 / 70.8 kg |
| 170 lb 77.1 kg | 159 / 60 lb 72.1 / 27.2 kg | 229 / 88 lb 103.9 / 39.9 kg | 318 / 123 lb 144.2 / 55.8 kg | 423 / 162 lb 191.9 / 73.5 kg |
| 180 lb 81.6 kg | 165 / 63 lb 74.8 / 28.6 kg | 238 / 92 lb 108 / 41.7 kg | 330 / 128 lb 149.7 / 58.1 kg | 440 / 169 lb 199.6 / 76.7 kg |
| 190 lb 86.2 kg | 171 / 65 lb 77.6 / 29.5 kg | 247 / 95 lb 112 / 43.1 kg | 342 / 133 lb 155.1 / 60.3 kg | 456 / 175 lb 206.8 / 79.4 kg |
| 200 lb 90.7 kg | 177 / 67 lb 80.3 / 30.4 kg | 256 / 98 lb 116.1 / 44.5 kg | 354 / 138 lb 160.6 / 62.6 kg | 472 / 181 lb 214.1 / 82.1 kg |
| 210 lb 95.3 kg | 183 / 69 lb 83 / 31.3 kg | 264 / 102 lb 119.7 / 46.3 kg | 366 / 142 lb 166 / 64.4 kg | 487 / 187 lb 220.9 / 84.8 kg |
| 220 lb 99.8 kg | 189 / 72 lb 85.7 / 32.7 kg | 272 / 105 lb 123.4 / 47.6 kg | 377 / 147 lb 171 / 66.7 kg | 503 / 193 lb 228.2 / 87.5 kg |
| 230 lb 104.3 kg | 194 / 74 lb 88 / 33.6 kg | 281 / 108 lb 127.5 / 49 kg | 388 / 151 lb 176 / 68.5 kg | 518 / 199 lb 235 / 90.3 kg |
| 240 lb 108.9 kg | 200 / 76 lb 90.7 / 34.5 kg | 289 / 111 lb 131.1 / 50.3 kg | 400 / 155 lb 181.4 / 70.3 kg | 533 / 204 lb 241.8 / 92.5 kg |
| 250 lb 113.4 kg | 205 / 78 lb 93 / 35.4 kg | 297 / 114 lb 134.7 / 51.7 kg | 411 / 160 lb 186.4 / 72.6 kg | 548 / 210 lb 248.6 / 95.3 kg |
| 260 lb 117.9 kg | 211 / 80 lb 95.7 / 36.3 kg | 304 / 117 lb 137.9 / 53.1 kg | 422 / 164 lb 191.4 / 74.4 kg | 562 / 216 lb 254.9 / 98 kg |
| 270 lb 122.5 kg | 216 / 82 lb 98 / 37.2 kg | 312 / 120 lb 141.5 / 54.4 kg | 432 / 168 lb 196 / 76.2 kg | 576 / 221 lb 261.3 / 100.2 kg |
| 280 lb 127 kg | 221 / 84 lb 100.2 / 38.1 kg | 320 / 123 lb 145.1 / 55.8 kg | 443 / 172 lb 200.9 / 78 kg | 591 / 227 lb 268.1 / 103 kg |
| 290 lb 131.5 kg | 227 / 86 lb 103 / 39 kg | 327 / 126 lb 148.3 / 57.2 kg | 453 / 176 lb 205.5 / 79.8 kg | 604 / 232 lb 274 / 105.2 kg |
| 300 lb 136.1 kg | 232 / 88 lb 105.2 / 39.9 kg | 335 / 129 lb 152 / 58.5 kg | 464 / 180 lb 210.5 / 81.6 kg | 618 / 237 lb 280.3 / 107.5 kg |
Women’s Hip Thrust vs Machine Hip Extension Standards
How to read the table: The first number is Hip Thrust; the second is Machine Hip Extension. 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 / 30 lb 57.2 / 13.6 kg | 183 / 46 lb 83 / 20.9 kg | 252 / 66 lb 114.3 / 29.9 kg | 332 / 89 lb 150.6 / 40.4 kg |
| 110 lb 49.9 kg | 134 / 32 lb 60.8 / 14.5 kg | 195 / 49 lb 88.5 / 22.2 kg | 268 / 71 lb 121.6 / 32.2 kg | 354 / 95 lb 160.6 / 43.1 kg |
| 120 lb 54.4 kg | 142 / 34 lb 64.4 / 15.4 kg | 207 / 52 lb 93.9 / 23.6 kg | 284 / 75 lb 128.8 / 34 kg | 375 / 101 lb 170.1 / 45.8 kg |
| 130 lb 59 kg | 150 / 35 lb 68 / 15.9 kg | 218 / 55 lb 98.9 / 24.9 kg | 300 / 79 lb 136.1 / 35.8 kg | 395 / 106 lb 179.2 / 48.1 kg |
| 140 lb 63.5 kg | 158 / 37 lb 71.7 / 16.8 kg | 229 / 57 lb 103.9 / 25.9 kg | 315 / 83 lb 142.9 / 37.6 kg | 415 / 112 lb 188.2 / 50.8 kg |
| 150 lb 68 kg | 165 / 39 lb 74.8 / 17.7 kg | 240 / 60 lb 108.9 / 27.2 kg | 330 / 87 lb 149.7 / 39.5 kg | 435 / 117 lb 197.3 / 53.1 kg |
| 160 lb 72.6 kg | 172 / 41 lb 78 / 18.6 kg | 251 / 63 lb 113.9 / 28.6 kg | 345 / 91 lb 156.5 / 41.3 kg | 454 / 122 lb 205.9 / 55.3 kg |
| 170 lb 77.1 kg | 179 / 42 lb 81.2 / 19.1 kg | 261 / 65 lb 118.4 / 29.5 kg | 359 / 95 lb 162.8 / 43.1 kg | 473 / 127 lb 214.5 / 57.6 kg |
| 180 lb 81.6 kg | 186 / 44 lb 84.4 / 20 kg | 271 / 68 lb 122.9 / 30.8 kg | 373 / 98 lb 169.2 / 44.5 kg | 491 / 132 lb 222.7 / 59.9 kg |
| 190 lb 86.2 kg | 193 / 46 lb 87.5 / 20.9 kg | 281 / 70 lb 127.5 / 31.8 kg | 386 / 102 lb 175.1 / 46.3 kg | 509 / 137 lb 230.9 / 62.1 kg |
| 200 lb 90.7 kg | 200 / 47 lb 90.7 / 21.3 kg | 291 / 73 lb 132 / 33.1 kg | 400 / 105 lb 181.4 / 47.6 kg | 527 / 142 lb 239 / 64.4 kg |
| 210 lb 95.3 kg | 206 / 49 lb 93.4 / 22.2 kg | 300 / 75 lb 136.1 / 34 kg | 413 / 109 lb 187.3 / 49.4 kg | 544 / 146 lb 246.8 / 66.2 kg |
| 220 lb 99.8 kg | 213 / 50 lb 96.6 / 22.7 kg | 310 / 77 lb 140.6 / 34.9 kg | 426 / 112 lb 193.2 / 50.8 kg | 562 / 151 lb 254.9 / 68.5 kg |
| 230 lb 104.3 kg | 219 / 52 lb 99.3 / 23.6 kg | 319 / 80 lb 144.7 / 36.3 kg | 439 / 116 lb 199.1 / 52.6 kg | 578 / 156 lb 262.2 / 70.8 kg |
| 240 lb 108.9 kg | 226 / 53 lb 102.5 / 24 kg | 328 / 82 lb 148.8 / 37.2 kg | 451 / 119 lb 204.6 / 54 kg | 595 / 160 lb 269.9 / 72.6 kg |
How Your Hip Thrust vs Machine Hip Extension 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 machine hip extension strength level
The standards use the sex-specific thresholds from the individual Machine Hip Extension 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.
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 machine hip extension | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Machine Hip Extension 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 machine hip extension 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.
93.9 → 172.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine hip extension standard minus the hip thrust standard. A plus sign means the machine hip extension standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −78 lb −35.4 kg | −112 lb −50.8 kg | −154 lb −69.8 kg | −207 lb −93.9 kg |
| 130 lb 59 kg | −83 lb −37.6 kg | −118 lb −53.5 kg | −163 lb −74 kg | −218 lb −98.9 kg |
| 140 lb 63.5 kg | −87 lb −39.5 kg | −124 lb −56.2 kg | −170 lb −77.2 kg | −229 lb −103.8 kg |
| 150 lb 68 kg | −90 lb −40.8 kg | −130 lb −59 kg | −178 lb −80.7 kg | −241 lb −109.3 kg |
| 160 lb 72.6 kg | −94 lb −42.6 kg | −135 lb −61.2 kg | −186 lb −84.3 kg | −251 lb −113.8 kg |
| 170 lb 77.1 kg | −99 lb −44.9 kg | −141 lb −64 kg | −195 lb −88.4 kg | −261 lb −118.4 kg |
| 180 lb 81.6 kg | −102 lb −46.2 kg | −146 lb −66.3 kg | −202 lb −91.6 kg | −271 lb −122.9 kg |
| 190 lb 86.2 kg | −106 lb −48.1 kg | −152 lb −68.9 kg | −209 lb −94.8 kg | −281 lb −127.4 kg |
| 200 lb 90.7 kg | −110 lb −49.9 kg | −158 lb −71.6 kg | −216 lb −98 kg | −291 lb −132 kg |
| 210 lb 95.3 kg | −114 lb −51.7 kg | −162 lb −73.4 kg | −224 lb −101.6 kg | −300 lb −136.1 kg |
| 220 lb 99.8 kg | −117 lb −53 kg | −167 lb −75.8 kg | −230 lb −104.3 kg | −310 lb −140.7 kg |
| 230 lb 104.3 kg | −120 lb −54.4 kg | −173 lb −78.5 kg | −237 lb −107.5 kg | −319 lb −144.7 kg |
| 240 lb 108.9 kg | −124 lb −56.2 kg | −178 lb −80.8 kg | −245 lb −111.1 kg | −329 lb −149.3 kg |
| 250 lb 113.4 kg | −127 lb −57.6 kg | −183 lb −83 kg | −251 lb −113.8 kg | −338 lb −153.3 kg |
| 260 lb 117.9 kg | −131 lb −59.4 kg | −187 lb −84.8 kg | −258 lb −117 kg | −346 lb −156.9 kg |
| 270 lb 122.5 kg | −134 lb −60.8 kg | −192 lb −87.1 kg | −264 lb −119.8 kg | −355 lb −161.1 kg |
| 280 lb 127 kg | −137 lb −62.1 kg | −197 lb −89.3 kg | −271 lb −122.9 kg | −364 lb −165.1 kg |
| 290 lb 131.5 kg | −141 lb −64 kg | −201 lb −91.1 kg | −277 lb −125.7 kg | −372 lb −168.8 kg |
| 300 lb 136.1 kg | −144 lb −65.3 kg | −206 lb −93.5 kg | −284 lb −128.9 kg | −381 lb −172.8 kg |
How Women’s Hip Thrust and Machine Hip Extension Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
110.2 → 197.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine hip extension standard minus the hip thrust standard. A plus sign means the machine hip extension standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −96 lb −43.6 kg | −137 lb −62.1 kg | −186 lb −84.4 kg | −243 lb −110.2 kg |
| 110 lb 49.9 kg | −102 lb −46.3 kg | −146 lb −66.3 kg | −197 lb −89.4 kg | −259 lb −117.5 kg |
| 120 lb 54.4 kg | −108 lb −49 kg | −155 lb −70.3 kg | −209 lb −94.8 kg | −274 lb −124.3 kg |
| 130 lb 59 kg | −115 lb −52.1 kg | −163 lb −74 kg | −221 lb −100.3 kg | −289 lb −131.1 kg |
| 140 lb 63.5 kg | −121 lb −54.9 kg | −172 lb −78 kg | −232 lb −105.3 kg | −303 lb −137.4 kg |
| 150 lb 68 kg | −126 lb −57.1 kg | −180 lb −81.7 kg | −243 lb −110.2 kg | −318 lb −144.2 kg |
| 160 lb 72.6 kg | −131 lb −59.4 kg | −188 lb −85.3 kg | −254 lb −115.2 kg | −332 lb −150.6 kg |
| 170 lb 77.1 kg | −137 lb −62.1 kg | −196 lb −88.9 kg | −264 lb −119.7 kg | −346 lb −156.9 kg |
| 180 lb 81.6 kg | −142 lb −64.4 kg | −203 lb −92.1 kg | −275 lb −124.7 kg | −359 lb −162.8 kg |
| 190 lb 86.2 kg | −147 lb −66.6 kg | −211 lb −95.7 kg | −284 lb −128.8 kg | −372 lb −168.8 kg |
| 200 lb 90.7 kg | −153 lb −69.4 kg | −218 lb −98.9 kg | −295 lb −133.8 kg | −385 lb −174.6 kg |
| 210 lb 95.3 kg | −157 lb −71.2 kg | −225 lb −102.1 kg | −304 lb −137.9 kg | −398 lb −180.6 kg |
| 220 lb 99.8 kg | −163 lb −73.9 kg | −233 lb −105.7 kg | −314 lb −142.4 kg | −411 lb −186.4 kg |
| 230 lb 104.3 kg | −167 lb −75.7 kg | −239 lb −108.4 kg | −323 lb −146.5 kg | −422 lb −191.4 kg |
| 240 lb 108.9 kg | −173 lb −78.5 kg | −246 lb −111.6 kg | −332 lb −150.6 kg | −435 lb −197.3 kg |
Hip Thrust and Machine Hip Extension Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and a strict machine hip extension test. Use strict canonical Hip Thrust and Machine Hip 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 the canonical Machine Hip Extension setup and load convention
the entered weight for strict Machine Hip Extension valid tested-side machine hip extension reps The machine must move through a clear, repeatable range that matches hip extension from a controlled flexed-hip start to a controlled rear or extended-hip finish against a guided pad, lever, or platform. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Hip Thrust result and one recent Machine Hip Extension result
Use each exercise’s canonical input: Total barbell weight for Hip Thrust and Weight used for Machine Hip Extension.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Machine Hip Extension — View the individual Machine Hip Extension standards and next strength-level target.
- Glute Kickback Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Glute Kickback — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hip Thrust Machine — 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.