Cable Hip Thrust vs Hip Thrust Strength Standards
Compare your cable hip thrust and hip thrust 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 cable hip thrust from the same hip-flexed start to controlled full hip extension and a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, 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.
Cable Hip Thrust vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable hip thrust 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 cable hip thrust 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 Cable Hip Thrust / 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 Cable Hip Thrust vs Hip Thrust Standards
How to read the table: The first number is Cable Hip Thrust; 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.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 91 / 126 lb 41.3 / 57.2 kg | 133 / 182 lb 60.3 / 82.6 kg | 182 / 252 lb 82.6 / 114.3 kg | 238 / 336 lb 108 / 152.4 kg |
| 130 lb 59 kg | 96 / 133 lb 43.5 / 60.3 kg | 141 / 192 lb 64 / 87.1 kg | 192 / 266 lb 87.1 / 120.7 kg | 251 / 354 lb 113.9 / 160.6 kg |
| 140 lb 63.5 kg | 101 / 140 lb 45.8 / 63.5 kg | 148 / 202 lb 67.1 / 91.6 kg | 202 / 279 lb 91.6 / 126.6 kg | 264 / 372 lb 119.7 / 168.7 kg |
| 150 lb 68 kg | 106 / 146 lb 48.1 / 66.2 kg | 155 / 211 lb 70.3 / 95.7 kg | 211 / 292 lb 95.7 / 132.4 kg | 276 / 390 lb 125.2 / 176.9 kg |
| 160 lb 72.6 kg | 111 / 152 lb 50.3 / 68.9 kg | 161 / 220 lb 73 / 99.8 kg | 220 / 305 lb 99.8 / 138.3 kg | 288 / 407 lb 130.6 / 184.6 kg |
| 170 lb 77.1 kg | 115 / 159 lb 52.2 / 72.1 kg | 168 / 229 lb 76.2 / 103.9 kg | 229 / 318 lb 103.9 / 144.2 kg | 300 / 423 lb 136.1 / 191.9 kg |
| 180 lb 81.6 kg | 120 / 165 lb 54.4 / 74.8 kg | 175 / 238 lb 79.4 / 108 kg | 238 / 330 lb 108 / 149.7 kg | 312 / 440 lb 141.5 / 199.6 kg |
| 190 lb 86.2 kg | 124 / 171 lb 56.2 / 77.6 kg | 181 / 247 lb 82.1 / 112 kg | 247 / 342 lb 112 / 155.1 kg | 323 / 456 lb 146.5 / 206.8 kg |
| 200 lb 90.7 kg | 128 / 177 lb 58.1 / 80.3 kg | 187 / 256 lb 84.8 / 116.1 kg | 256 / 354 lb 116.1 / 160.6 kg | 334 / 472 lb 151.5 / 214.1 kg |
| 210 lb 95.3 kg | 133 / 183 lb 60.3 / 83 kg | 193 / 264 lb 87.5 / 119.7 kg | 264 / 366 lb 119.7 / 166 kg | 345 / 487 lb 156.5 / 220.9 kg |
| 220 lb 99.8 kg | 137 / 189 lb 62.1 / 85.7 kg | 200 / 272 lb 90.7 / 123.4 kg | 272 / 377 lb 123.4 / 171 kg | 356 / 503 lb 161.5 / 228.2 kg |
| 230 lb 104.3 kg | 141 / 194 lb 64 / 88 kg | 206 / 281 lb 93.4 / 127.5 kg | 281 / 388 lb 127.5 / 176 kg | 367 / 518 lb 166.5 / 235 kg |
| 240 lb 108.9 kg | 145 / 200 lb 65.8 / 90.7 kg | 212 / 289 lb 96.2 / 131.1 kg | 289 / 400 lb 131.1 / 181.4 kg | 377 / 533 lb 171 / 241.8 kg |
| 250 lb 113.4 kg | 149 / 205 lb 67.6 / 93 kg | 217 / 297 lb 98.4 / 134.7 kg | 297 / 411 lb 134.7 / 186.4 kg | 388 / 548 lb 176 / 248.6 kg |
| 260 lb 117.9 kg | 153 / 211 lb 69.4 / 95.7 kg | 223 / 304 lb 101.2 / 137.9 kg | 304 / 422 lb 137.9 / 191.4 kg | 398 / 562 lb 180.5 / 254.9 kg |
| 270 lb 122.5 kg | 157 / 216 lb 71.2 / 98 kg | 229 / 312 lb 103.9 / 141.5 kg | 312 / 432 lb 141.5 / 196 kg | 408 / 576 lb 185.1 / 261.3 kg |
| 280 lb 127 kg | 161 / 221 lb 73 / 100.2 kg | 234 / 320 lb 106.1 / 145.1 kg | 320 / 443 lb 145.1 / 200.9 kg | 418 / 591 lb 189.6 / 268.1 kg |
| 290 lb 131.5 kg | 164 / 227 lb 74.4 / 103 kg | 240 / 327 lb 108.9 / 148.3 kg | 327 / 453 lb 148.3 / 205.5 kg | 428 / 604 lb 194.1 / 274 kg |
| 300 lb 136.1 kg | 168 / 232 lb 76.2 / 105.2 kg | 245 / 335 lb 111.1 / 152 kg | 335 / 464 lb 152 / 210.5 kg | 438 / 618 lb 198.7 / 280.3 kg |
Women’s Cable Hip Thrust vs Hip Thrust Standards
How to read the table: The first number is Cable Hip Thrust; 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.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 57 / 126 lb 25.9 / 57.2 kg | 86 / 183 lb 39 / 83 kg | 121 / 252 lb 54.9 / 114.3 kg | 160 / 332 lb 72.6 / 150.6 kg |
| 110 lb 49.9 kg | 61 / 134 lb 27.7 / 60.8 kg | 92 / 195 lb 41.7 / 88.5 kg | 128 / 268 lb 58.1 / 121.6 kg | 171 / 354 lb 77.6 / 160.6 kg |
| 120 lb 54.4 kg | 65 / 142 lb 29.5 / 64.4 kg | 97 / 207 lb 44 / 93.9 kg | 136 / 284 lb 61.7 / 128.8 kg | 181 / 375 lb 82.1 / 170.1 kg |
| 130 lb 59 kg | 68 / 150 lb 30.8 / 68 kg | 103 / 218 lb 46.7 / 98.9 kg | 144 / 300 lb 65.3 / 136.1 kg | 191 / 395 lb 86.6 / 179.2 kg |
| 140 lb 63.5 kg | 72 / 158 lb 32.7 / 71.7 kg | 108 / 229 lb 49 / 103.9 kg | 151 / 315 lb 68.5 / 142.9 kg | 201 / 415 lb 91.2 / 188.2 kg |
| 150 lb 68 kg | 75 / 165 lb 34 / 74.8 kg | 113 / 240 lb 51.3 / 108.9 kg | 158 / 330 lb 71.7 / 149.7 kg | 210 / 435 lb 95.3 / 197.3 kg |
| 160 lb 72.6 kg | 78 / 172 lb 35.4 / 78 kg | 118 / 251 lb 53.5 / 113.9 kg | 165 / 345 lb 74.8 / 156.5 kg | 219 / 454 lb 99.3 / 205.9 kg |
| 170 lb 77.1 kg | 82 / 179 lb 37.2 / 81.2 kg | 123 / 261 lb 55.8 / 118.4 kg | 172 / 359 lb 78 / 162.8 kg | 228 / 473 lb 103.4 / 214.5 kg |
| 180 lb 81.6 kg | 85 / 186 lb 38.6 / 84.4 kg | 128 / 271 lb 58.1 / 122.9 kg | 178 / 373 lb 80.7 / 169.2 kg | 237 / 491 lb 107.5 / 222.7 kg |
| 190 lb 86.2 kg | 88 / 193 lb 39.9 / 87.5 kg | 132 / 281 lb 59.9 / 127.5 kg | 185 / 386 lb 83.9 / 175.1 kg | 246 / 509 lb 111.6 / 230.9 kg |
| 200 lb 90.7 kg | 91 / 200 lb 41.3 / 90.7 kg | 137 / 291 lb 62.1 / 132 kg | 191 / 400 lb 86.6 / 181.4 kg | 254 / 527 lb 115.2 / 239 kg |
| 210 lb 95.3 kg | 94 / 206 lb 42.6 / 93.4 kg | 141 / 300 lb 64 / 136.1 kg | 198 / 413 lb 89.8 / 187.3 kg | 263 / 544 lb 119.3 / 246.8 kg |
| 220 lb 99.8 kg | 97 / 213 lb 44 / 96.6 kg | 146 / 310 lb 66.2 / 140.6 kg | 204 / 426 lb 92.5 / 193.2 kg | 271 / 562 lb 122.9 / 254.9 kg |
| 230 lb 104.3 kg | 100 / 219 lb 45.4 / 99.3 kg | 150 / 319 lb 68 / 144.7 kg | 210 / 439 lb 95.3 / 199.1 kg | 279 / 578 lb 126.6 / 262.2 kg |
| 240 lb 108.9 kg | 103 / 226 lb 46.7 / 102.5 kg | 155 / 328 lb 70.3 / 148.8 kg | 216 / 451 lb 98 / 204.6 kg | 287 / 595 lb 130.2 / 269.9 kg |
How Your Cable Hip Thrust 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 cable hip thrust strength level
The cable hip thrust standards use the sex-specific strength levels from the individual Cable 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 selected cable resistance 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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the cable hip thrust | Adjust cable hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the hip thrust | Adjust hip thrust 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 Cable Hip Thrust 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 cable 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.
44.4 → 81.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the cable hip thrust standard. A plus sign means the hip thrust standard is higher. A minus sign means the cable hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +35 lb +15.9 kg | +49 lb +22.3 kg | +70 lb +31.7 kg | +98 lb +44.4 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +51 lb +23.1 kg | +74 lb +33.6 kg | +103 lb +46.7 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +77 lb +35 kg | +108 lb +49 kg |
| 150 lb 68 kg | +40 lb +18.1 kg | +56 lb +25.4 kg | +81 lb +36.7 kg | +114 lb +51.7 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +59 lb +26.8 kg | +85 lb +38.5 kg | +119 lb +54 kg |
| 170 lb 77.1 kg | +44 lb +19.9 kg | +61 lb +27.7 kg | +89 lb +40.3 kg | +123 lb +55.8 kg |
| 180 lb 81.6 kg | +45 lb +20.4 kg | +63 lb +28.6 kg | +92 lb +41.7 kg | +128 lb +58.1 kg |
| 190 lb 86.2 kg | +47 lb +21.4 kg | +66 lb +29.9 kg | +95 lb +43.1 kg | +133 lb +60.3 kg |
| 200 lb 90.7 kg | +49 lb +22.2 kg | +69 lb +31.3 kg | +98 lb +44.5 kg | +138 lb +62.6 kg |
| 210 lb 95.3 kg | +50 lb +22.7 kg | +71 lb +32.2 kg | +102 lb +46.3 kg | +142 lb +64.4 kg |
| 220 lb 99.8 kg | +52 lb +23.6 kg | +72 lb +32.7 kg | +105 lb +47.6 kg | +147 lb +66.7 kg |
| 230 lb 104.3 kg | +53 lb +24 kg | +75 lb +34.1 kg | +107 lb +48.5 kg | +151 lb +68.5 kg |
| 240 lb 108.9 kg | +55 lb +24.9 kg | +77 lb +34.9 kg | +111 lb +50.3 kg | +156 lb +70.8 kg |
| 250 lb 113.4 kg | +56 lb +25.4 kg | +80 lb +36.3 kg | +114 lb +51.7 kg | +160 lb +72.6 kg |
| 260 lb 117.9 kg | +58 lb +26.3 kg | +81 lb +36.7 kg | +118 lb +53.5 kg | +164 lb +74.4 kg |
| 270 lb 122.5 kg | +59 lb +26.8 kg | +83 lb +37.6 kg | +120 lb +54.5 kg | +168 lb +76.2 kg |
| 280 lb 127 kg | +60 lb +27.2 kg | +86 lb +39 kg | +123 lb +55.8 kg | +173 lb +78.5 kg |
| 290 lb 131.5 kg | +63 lb +28.6 kg | +87 lb +39.4 kg | +126 lb +57.2 kg | +176 lb +79.9 kg |
| 300 lb 136.1 kg | +64 lb +29 kg | +90 lb +40.9 kg | +129 lb +58.5 kg | +180 lb +81.6 kg |
How Women’s Cable Hip Thrust and Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
78 → 139.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the cable hip thrust standard. A plus sign means the hip thrust standard is higher. A minus sign means the cable hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +69 lb +31.3 kg | +97 lb +44 kg | +131 lb +59.4 kg | +172 lb +78 kg |
| 110 lb 49.9 kg | +73 lb +33.1 kg | +103 lb +46.8 kg | +140 lb +63.5 kg | +183 lb +83 kg |
| 120 lb 54.4 kg | +77 lb +34.9 kg | +110 lb +49.9 kg | +148 lb +67.1 kg | +194 lb +88 kg |
| 130 lb 59 kg | +82 lb +37.2 kg | +115 lb +52.2 kg | +156 lb +70.8 kg | +204 lb +92.6 kg |
| 140 lb 63.5 kg | +86 lb +39 kg | +121 lb +54.9 kg | +164 lb +74.4 kg | +214 lb +97 kg |
| 150 lb 68 kg | +90 lb +40.8 kg | +127 lb +57.6 kg | +172 lb +78 kg | +225 lb +102 kg |
| 160 lb 72.6 kg | +94 lb +42.6 kg | +133 lb +60.4 kg | +180 lb +81.7 kg | +235 lb +106.6 kg |
| 170 lb 77.1 kg | +97 lb +44 kg | +138 lb +62.6 kg | +187 lb +84.8 kg | +245 lb +111.1 kg |
| 180 lb 81.6 kg | +101 lb +45.8 kg | +143 lb +64.8 kg | +195 lb +88.5 kg | +254 lb +115.2 kg |
| 190 lb 86.2 kg | +105 lb +47.6 kg | +149 lb +67.6 kg | +201 lb +91.2 kg | +263 lb +119.3 kg |
| 200 lb 90.7 kg | +109 lb +49.4 kg | +154 lb +69.9 kg | +209 lb +94.8 kg | +273 lb +123.8 kg |
| 210 lb 95.3 kg | +112 lb +50.8 kg | +159 lb +72.1 kg | +215 lb +97.5 kg | +281 lb +127.5 kg |
| 220 lb 99.8 kg | +116 lb +52.6 kg | +164 lb +74.4 kg | +222 lb +100.7 kg | +291 lb +132 kg |
| 230 lb 104.3 kg | +119 lb +53.9 kg | +169 lb +76.7 kg | +229 lb +103.8 kg | +299 lb +135.6 kg |
| 240 lb 108.9 kg | +123 lb +55.8 kg | +173 lb +78.5 kg | +235 lb +106.6 kg | +308 lb +139.7 kg |
Cable Hip Thrust and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict cable hip thrust and a bench-supported barbell hip thrust. Use strict canonical Cable Hip Thrust and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use selected cable resistance with one fixed hip-thrust setup
Enter the selected cable-stack or loaded cable resistance applied to the hips. Keep the same station, attachment, bench height, stance, cable angle, hip-flexed start, and controlled full hip-extension finish. Do not enter barbell, machine, bodyweight-plus-load, per-side load, bounced reps, partial lockouts, or another cable exercise.
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 Cable Hip Thrust result and one recent Hip Thrust result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Hip Thrust — View the individual Cable Hip Thrust standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- 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.
- Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.