Hip Thrust vs Cable Hip Abduction Strength Standards
Compare your hip thrust and cable hip abduction 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 strict ankle-strap cable hip abduction using the same resistance and setup on both legs with total reps counted across both sides. 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 Cable Hip Abduction Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust and cable hip abduction 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 cable hip abduction.
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 / Cable Hip Abduction, 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 Cable Hip Abduction Standards
How to read the table: The first number is Hip Thrust; the second is Cable Hip Abduction. 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 / 11 lb 57.2 / 5 kg | 182 / 18 lb 82.6 / 8.2 kg | 252 / 29 lb 114.3 / 13.2 kg | 336 / 43 lb 152.4 / 19.5 kg |
| 130 lb 59 kg | 133 / 12 lb 60.3 / 5.4 kg | 192 / 19 lb 87.1 / 8.6 kg | 266 / 31 lb 120.7 / 14.1 kg | 354 / 46 lb 160.6 / 20.9 kg |
| 140 lb 63.5 kg | 140 / 12 lb 63.5 / 5.4 kg | 202 / 20 lb 91.6 / 9.1 kg | 279 / 33 lb 126.6 / 15 kg | 372 / 48 lb 168.7 / 21.8 kg |
| 150 lb 68 kg | 146 / 13 lb 66.2 / 5.9 kg | 211 / 21 lb 95.7 / 9.5 kg | 292 / 34 lb 132.4 / 15.4 kg | 390 / 50 lb 176.9 / 22.7 kg |
| 160 lb 72.6 kg | 152 / 13 lb 68.9 / 5.9 kg | 220 / 22 lb 99.8 / 10 kg | 305 / 36 lb 138.3 / 16.3 kg | 407 / 53 lb 184.6 / 24 kg |
| 170 lb 77.1 kg | 159 / 14 lb 72.1 / 6.4 kg | 229 / 23 lb 103.9 / 10.4 kg | 318 / 37 lb 144.2 / 16.8 kg | 423 / 55 lb 191.9 / 24.9 kg |
| 180 lb 81.6 kg | 165 / 14 lb 74.8 / 6.4 kg | 238 / 24 lb 108 / 10.9 kg | 330 / 39 lb 149.7 / 17.7 kg | 440 / 57 lb 199.6 / 25.9 kg |
| 190 lb 86.2 kg | 171 / 15 lb 77.6 / 6.8 kg | 247 / 25 lb 112 / 11.3 kg | 342 / 40 lb 155.1 / 18.1 kg | 456 / 59 lb 206.8 / 26.8 kg |
| 200 lb 90.7 kg | 177 / 16 lb 80.3 / 7.3 kg | 256 / 26 lb 116.1 / 11.8 kg | 354 / 41 lb 160.6 / 18.6 kg | 472 / 61 lb 214.1 / 27.7 kg |
| 210 lb 95.3 kg | 183 / 16 lb 83 / 7.3 kg | 264 / 27 lb 119.7 / 12.2 kg | 366 / 43 lb 166 / 19.5 kg | 487 / 63 lb 220.9 / 28.6 kg |
| 220 lb 99.8 kg | 189 / 17 lb 85.7 / 7.7 kg | 272 / 28 lb 123.4 / 12.7 kg | 377 / 44 lb 171 / 20 kg | 503 / 65 lb 228.2 / 29.5 kg |
| 230 lb 104.3 kg | 194 / 17 lb 88 / 7.7 kg | 281 / 28 lb 127.5 / 12.7 kg | 388 / 45 lb 176 / 20.4 kg | 518 / 67 lb 235 / 30.4 kg |
| 240 lb 108.9 kg | 200 / 18 lb 90.7 / 8.2 kg | 289 / 29 lb 131.1 / 13.2 kg | 400 / 47 lb 181.4 / 21.3 kg | 533 / 69 lb 241.8 / 31.3 kg |
| 250 lb 113.4 kg | 205 / 18 lb 93 / 8.2 kg | 297 / 30 lb 134.7 / 13.6 kg | 411 / 48 lb 186.4 / 21.8 kg | 548 / 71 lb 248.6 / 32.2 kg |
| 260 lb 117.9 kg | 211 / 18 lb 95.7 / 8.2 kg | 304 / 31 lb 137.9 / 14.1 kg | 422 / 49 lb 191.4 / 22.2 kg | 562 / 73 lb 254.9 / 33.1 kg |
| 270 lb 122.5 kg | 216 / 19 lb 98 / 8.6 kg | 312 / 32 lb 141.5 / 14.5 kg | 432 / 51 lb 196 / 23.1 kg | 576 / 75 lb 261.3 / 34 kg |
| 280 lb 127 kg | 221 / 19 lb 100.2 / 8.6 kg | 320 / 32 lb 145.1 / 14.5 kg | 443 / 52 lb 200.9 / 23.6 kg | 591 / 76 lb 268.1 / 34.5 kg |
| 290 lb 131.5 kg | 227 / 20 lb 103 / 9.1 kg | 327 / 33 lb 148.3 / 15 kg | 453 / 53 lb 205.5 / 24 kg | 604 / 78 lb 274 / 35.4 kg |
| 300 lb 136.1 kg | 232 / 20 lb 105.2 / 9.1 kg | 335 / 34 lb 152 / 15.4 kg | 464 / 54 lb 210.5 / 24.5 kg | 618 / 80 lb 280.3 / 36.3 kg |
Women’s Hip Thrust vs Cable Hip Abduction Standards
How to read the table: The first number is Hip Thrust; the second is Cable Hip Abduction. 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 / 8 lb 57.2 / 3.6 kg | 183 / 13 lb 83 / 5.9 kg | 252 / 22 lb 114.3 / 10 kg | 332 / 32 lb 150.6 / 14.5 kg |
| 110 lb 49.9 kg | 134 / 9 lb 60.8 / 4.1 kg | 195 / 14 lb 88.5 / 6.4 kg | 268 / 24 lb 121.6 / 10.9 kg | 354 / 34 lb 160.6 / 15.4 kg |
| 120 lb 54.4 kg | 142 / 9 lb 64.4 / 4.1 kg | 207 / 15 lb 93.9 / 6.8 kg | 284 / 25 lb 128.8 / 11.3 kg | 375 / 36 lb 170.1 / 16.3 kg |
| 130 lb 59 kg | 150 / 10 lb 68 / 4.5 kg | 218 / 15 lb 98.9 / 6.8 kg | 300 / 26 lb 136.1 / 11.8 kg | 395 / 38 lb 179.2 / 17.2 kg |
| 140 lb 63.5 kg | 158 / 11 lb 71.7 / 5 kg | 229 / 16 lb 103.9 / 7.3 kg | 315 / 28 lb 142.9 / 12.7 kg | 415 / 40 lb 188.2 / 18.1 kg |
| 150 lb 68 kg | 165 / 11 lb 74.8 / 5 kg | 240 / 17 lb 108.9 / 7.7 kg | 330 / 29 lb 149.7 / 13.2 kg | 435 / 42 lb 197.3 / 19.1 kg |
| 160 lb 72.6 kg | 172 / 11 lb 78 / 5 kg | 251 / 18 lb 113.9 / 8.2 kg | 345 / 30 lb 156.5 / 13.6 kg | 454 / 44 lb 205.9 / 20 kg |
| 170 lb 77.1 kg | 179 / 12 lb 81.2 / 5.4 kg | 261 / 18 lb 118.4 / 8.2 kg | 359 / 32 lb 162.8 / 14.5 kg | 473 / 46 lb 214.5 / 20.9 kg |
| 180 lb 81.6 kg | 186 / 12 lb 84.4 / 5.4 kg | 271 / 19 lb 122.9 / 8.6 kg | 373 / 33 lb 169.2 / 15 kg | 491 / 47 lb 222.7 / 21.3 kg |
| 190 lb 86.2 kg | 193 / 13 lb 87.5 / 5.9 kg | 281 / 20 lb 127.5 / 9.1 kg | 386 / 34 lb 175.1 / 15.4 kg | 509 / 49 lb 230.9 / 22.2 kg |
| 200 lb 90.7 kg | 200 / 13 lb 90.7 / 5.9 kg | 291 / 21 lb 132 / 9.5 kg | 400 / 35 lb 181.4 / 15.9 kg | 527 / 51 lb 239 / 23.1 kg |
| 210 lb 95.3 kg | 206 / 14 lb 93.4 / 6.4 kg | 300 / 21 lb 136.1 / 9.5 kg | 413 / 36 lb 187.3 / 16.3 kg | 544 / 53 lb 246.8 / 24 kg |
| 220 lb 99.8 kg | 213 / 14 lb 96.6 / 6.4 kg | 310 / 22 lb 140.6 / 10 kg | 426 / 37 lb 193.2 / 16.8 kg | 562 / 54 lb 254.9 / 24.5 kg |
| 230 lb 104.3 kg | 219 / 15 lb 99.3 / 6.8 kg | 319 / 23 lb 144.7 / 10.4 kg | 439 / 39 lb 199.1 / 17.7 kg | 578 / 56 lb 262.2 / 25.4 kg |
| 240 lb 108.9 kg | 226 / 15 lb 102.5 / 6.8 kg | 328 / 23 lb 148.8 / 10.4 kg | 451 / 40 lb 204.6 / 18.1 kg | 595 / 57 lb 269.9 / 25.9 kg |
How Your Hip Thrust vs Cable Hip Abduction 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 cable hip abduction strength level
The standards use the sex-specific strength levels from the individual Cable Hip Abduction 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 use more cable resistance 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 cable hip abduction | Adjust cable hip abduction targets to exact bodyweight while preserving the one-working-leg cable setting and total-reps conventions. |
| 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 Cable Hip Abduction 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 cable hip abduction 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.
132.9 → 244 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable hip abduction standard minus the hip thrust standard. A plus sign means the cable hip abduction standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −115 lb −52.2 kg | −164 lb −74.4 kg | −223 lb −101.1 kg | −293 lb −132.9 kg |
| 130 lb 59 kg | −121 lb −54.9 kg | −173 lb −78.5 kg | −235 lb −106.6 kg | −308 lb −139.7 kg |
| 140 lb 63.5 kg | −128 lb −58.1 kg | −182 lb −82.5 kg | −246 lb −111.6 kg | −324 lb −146.9 kg |
| 150 lb 68 kg | −133 lb −60.3 kg | −190 lb −86.2 kg | −258 lb −117 kg | −340 lb −154.2 kg |
| 160 lb 72.6 kg | −139 lb −63 kg | −198 lb −89.8 kg | −269 lb −122 kg | −354 lb −160.6 kg |
| 170 lb 77.1 kg | −145 lb −65.7 kg | −206 lb −93.5 kg | −281 lb −127.4 kg | −368 lb −167 kg |
| 180 lb 81.6 kg | −151 lb −68.4 kg | −214 lb −97.1 kg | −291 lb −132 kg | −383 lb −173.7 kg |
| 190 lb 86.2 kg | −156 lb −70.8 kg | −222 lb −100.7 kg | −302 lb −137 kg | −397 lb −180 kg |
| 200 lb 90.7 kg | −161 lb −73 kg | −230 lb −104.3 kg | −313 lb −142 kg | −411 lb −186.4 kg |
| 210 lb 95.3 kg | −167 lb −75.7 kg | −237 lb −107.5 kg | −323 lb −146.5 kg | −424 lb −192.3 kg |
| 220 lb 99.8 kg | −172 lb −78 kg | −244 lb −110.7 kg | −333 lb −151 kg | −438 lb −198.7 kg |
| 230 lb 104.3 kg | −177 lb −80.3 kg | −253 lb −114.8 kg | −343 lb −155.6 kg | −451 lb −204.6 kg |
| 240 lb 108.9 kg | −182 lb −82.5 kg | −260 lb −117.9 kg | −353 lb −160.1 kg | −464 lb −210.5 kg |
| 250 lb 113.4 kg | −187 lb −84.8 kg | −267 lb −121.1 kg | −363 lb −164.6 kg | −477 lb −216.4 kg |
| 260 lb 117.9 kg | −193 lb −87.5 kg | −273 lb −123.8 kg | −373 lb −169.2 kg | −489 lb −221.8 kg |
| 270 lb 122.5 kg | −197 lb −89.4 kg | −280 lb −127 kg | −381 lb −172.9 kg | −501 lb −227.3 kg |
| 280 lb 127 kg | −202 lb −91.6 kg | −288 lb −130.6 kg | −391 lb −177.3 kg | −515 lb −233.6 kg |
| 290 lb 131.5 kg | −207 lb −93.9 kg | −294 lb −133.3 kg | −400 lb −181.5 kg | −526 lb −238.6 kg |
| 300 lb 136.1 kg | −212 lb −96.1 kg | −301 lb −136.6 kg | −410 lb −186 kg | −538 lb −244 kg |
How Women’s Hip Thrust and Cable Hip Abduction Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
136.1 → 244 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable hip abduction standard minus the hip thrust standard. A plus sign means the cable hip abduction standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −118 lb −53.6 kg | −170 lb −77.1 kg | −230 lb −104.3 kg | −300 lb −136.1 kg |
| 110 lb 49.9 kg | −125 lb −56.7 kg | −181 lb −82.1 kg | −244 lb −110.7 kg | −320 lb −145.2 kg |
| 120 lb 54.4 kg | −133 lb −60.3 kg | −192 lb −87.1 kg | −259 lb −117.5 kg | −339 lb −153.8 kg |
| 130 lb 59 kg | −140 lb −63.5 kg | −203 lb −92.1 kg | −274 lb −124.3 kg | −357 lb −162 kg |
| 140 lb 63.5 kg | −147 lb −66.7 kg | −213 lb −96.6 kg | −287 lb −130.2 kg | −375 lb −170.1 kg |
| 150 lb 68 kg | −154 lb −69.8 kg | −223 lb −101.2 kg | −301 lb −136.5 kg | −393 lb −178.2 kg |
| 160 lb 72.6 kg | −161 lb −73 kg | −233 lb −105.7 kg | −315 lb −142.9 kg | −410 lb −185.9 kg |
| 170 lb 77.1 kg | −167 lb −75.8 kg | −243 lb −110.2 kg | −327 lb −148.3 kg | −427 lb −193.6 kg |
| 180 lb 81.6 kg | −174 lb −79 kg | −252 lb −114.3 kg | −340 lb −154.2 kg | −444 lb −201.4 kg |
| 190 lb 86.2 kg | −180 lb −81.6 kg | −261 lb −118.4 kg | −352 lb −159.7 kg | −460 lb −208.7 kg |
| 200 lb 90.7 kg | −187 lb −84.8 kg | −270 lb −122.5 kg | −365 lb −165.5 kg | −476 lb −215.9 kg |
| 210 lb 95.3 kg | −192 lb −87 kg | −279 lb −126.6 kg | −377 lb −171 kg | −491 lb −222.8 kg |
| 220 lb 99.8 kg | −199 lb −90.2 kg | −288 lb −130.6 kg | −389 lb −176.4 kg | −508 lb −230.4 kg |
| 230 lb 104.3 kg | −204 lb −92.5 kg | −296 lb −134.3 kg | −400 lb −181.4 kg | −522 lb −236.8 kg |
| 240 lb 108.9 kg | −211 lb −95.7 kg | −305 lb −138.4 kg | −411 lb −186.5 kg | −538 lb −244 kg |
Hip Thrust and Cable Hip Abduction Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and strict cable hip abduction. Use strict canonical Hip Thrust and Cable Hip Abduction 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.
Enter the one-working-leg cable setting and total reps across both legs
Use one ankle cuff and the same station, resistance, support, body angle, and range on both legs. Enter the cable setting for one working leg and total valid reps across both sides. Do not count hip hike, pelvis rotation, body lean, swing, cable rebound, partial range, machine or band substitutions, or stronger-side compensation.
Enter one recent Hip Thrust result and one recent Cable Hip Abduction 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.
- Cable Hip Abduction — View the individual Cable Hip Abduction standards and next strength-level target.
- Hip Abduction 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.
- Cable Hip Adduction — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Cossack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.