Hip Thrust Strength Standards Calculator
Under strict Barbell Hip Thrust (Raw) strength standards, Novice starts around 0.90x bodyweight for men and 1.1x for women, while Elite starts around 2.4x for men and 2.9x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Barbell Hip Thrust (Raw) is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Barbell Hip Thrust (Raw) standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Barbell Hip Thrust Strength Score
Your Barbell Hip Thrust strength level comes from comparing your estimated one-rep max with targets for your sex and exact bodyweight. Those targets rise with bodyweight without using one fixed multiplier for every lifter.
If your hips don’t reach full hip extension, your ratio is inflated and your tier is wrong.
Your estimated 1RM is calculated using load × (1 + reps / 30), then divided by your bodyweight to produce your ratio, which standardizes performance across different body sizes.
Strict = upper back supported, hips fully extended at the top with torso parallel to the ground, controlled descent to full depth. Loose = reps stop short, the hips never reach a complete finish position, or the lower back takes over to complete the lift.
This score reflects glute-driven horizontal hip extension from a supported position—not total-body strength or how much weight you can move with shortened range or spinal compensation.
Enter your numbers above to see your exact ratio, your tier, and how much weight you need to move up.
Hip Thrust Strength Standards
The Hip Thrust tables show where an estimated 1RM falls from Beginner through Elite, plus the Stretch benchmark, at each listed bodyweight. The ranges use allometric scaling, so they rise with bodyweight without increasing pound-for-pound.
Choose the table for your sex, find the row nearest your bodyweight, and locate the range containing your estimated 1RM. Each boundary belongs to the higher level. The calculator uses your exact bodyweight and remains the final result for bodyweights between rows.
Men’s Hip Thrust Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 126 lb | 126–182 lb | 183–251 lb | 252–335 lb | 336–419 lb | 420 lb+ |
| 130 lb | Under 133 lb | 133–192 lb | 193–265 lb | 266–354 lb | 355–442 lb | 443 lb+ |
| 140 lb | Under 140 lb | 140–201 lb | 202–279 lb | 280–372 lb | 373–464 lb | 465 lb+ |
| 150 lb | Under 146 lb | 146–211 lb | 212–292 lb | 293–389 lb | 390–486 lb | 487 lb+ |
| 160 lb | Under 152 lb | 152–220 lb | 221–305 lb | 306–407 lb | 408–507 lb | 508 lb+ |
| 170 lb | Under 159 lb | 159–229 lb | 230–317 lb | 318–423 lb | 424–528 lb | 529 lb+ |
| 180 lb | Under 165 lb | 165–238 lb | 239–330 lb | 331–440 lb | 441–549 lb | 550 lb+ |
| 190 lb | Under 171 lb | 171–247 lb | 248–342 lb | 343–456 lb | 457–569 lb | 570 lb+ |
| 200 lb | Under 177 lb | 177–256 lb | 257–354 lb | 355–472 lb | 473–589 lb | 590 lb+ |
| 210 lb | Under 183 lb | 183–264 lb | 265–366 lb | 367–488 lb | 489–608 lb | 609 lb+ |
| 220 lb | Under 189 lb | 189–272 lb | 273–377 lb | 378–503 lb | 504–628 lb | 629 lb+ |
| 230 lb | Under 194 lb | 194–281 lb | 282–389 lb | 390–518 lb | 519–646 lb | 647 lb+ |
| 240 lb | Under 200 lb | 200–289 lb | 290–400 lb | 401–533 lb | 534–665 lb | 666 lb+ |
| 250 lb | Under 205 lb | 205–297 lb | 298–411 lb | 412–548 lb | 549–683 lb | 684 lb+ |
| 260 lb | Under 211 lb | 211–305 lb | 306–422 lb | 423–562 lb | 563–702 lb | 703 lb+ |
Women’s Hip Thrust Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 126 lb | 126–183 lb | 184–252 lb | 253–332 lb | 333–434 lb | 435 lb+ |
| 110 lb | Under 134 lb | 134–195 lb | 196–268 lb | 269–354 lb | 355–463 lb | 464 lb+ |
| 120 lb | Under 142 lb | 142–207 lb | 208–284 lb | 285–375 lb | 376–490 lb | 491 lb+ |
| 130 lb | Under 150 lb | 150–218 lb | 219–300 lb | 301–395 lb | 396–517 lb | 518 lb+ |
| 140 lb | Under 158 lb | 158–229 lb | 230–315 lb | 316–415 lb | 416–543 lb | 544 lb+ |
| 150 lb | Under 165 lb | 165–240 lb | 241–330 lb | 331–435 lb | 436–569 lb | 570 lb+ |
| 160 lb | Under 172 lb | 172–251 lb | 252–345 lb | 346–454 lb | 455–594 lb | 595 lb+ |
| 170 lb | Under 179 lb | 179–261 lb | 262–359 lb | 360–473 lb | 474–619 lb | 620 lb+ |
| 180 lb | Under 186 lb | 186–271 lb | 272–373 lb | 374–491 lb | 492–643 lb | 644 lb+ |
| 190 lb | Under 193 lb | 193–281 lb | 282–386 lb | 387–509 lb | 510–666 lb | 667 lb+ |
| 200 lb | Under 200 lb | 200–291 lb | 292–400 lb | 401–527 lb | 528–690 lb | 691 lb+ |
| 210 lb | Under 206 lb | 206–301 lb | 302–413 lb | 414–545 lb | 546–712 lb | 713 lb+ |
| 220 lb | Under 213 lb | 213–310 lb | 311–426 lb | 427–562 lb | 563–735 lb | 736 lb+ |
These are Endura’s practical Hip Thrust standards. They are built from exercise-specific reference thresholds and validated against the calculator’s exact lower-inclusive tier boundaries; they are not population averages.
How the Barbell Hip Thrust Calculator Works
The barbell hip thrust calculator estimates your 1RM from your load and reps, then converts it into a ratio against your bodyweight to determine your exact strength tier.
If your lower back finishes the rep, your result is overstated and your tier is artificially higher.
Your estimated 1RM is calculated using load × (1 + reps / 30), and that result is divided by your bodyweight to produce your ratio, which is compared against fixed thresholds.
The Barbell Hip Thrust calculator estimates your one-rep max from the weight and reps you enter, then compares it with allometrically adjusted targets for your sex and exact bodyweight.
Strict = glutes drive the entire hip extension to completion.
Loose = spinal extension contributes to finishing the rep under load.
The calculator assumes glute-driven hip extension with consistent range and control, not partial reps, momentum, or spinal compensation; comparing this to squats, deadlifts, or machines is not valid.
This is where lifters get misled—your number only holds up if the same muscles and mechanics produce it every rep.
Ratios above 3.00× (men) and 3.80× (women) represent extreme glute strength when execution is clean.
Enter your numbers above to see where you actually rank.
Calculation and Standards Method
Where These Barbell Hip Thrust Strength Standards Come From
| Group | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| Men | <0.90 | 0.90–1.29 | 1.30–1.79 | 1.80–2.39 | ≥2.40 | 3.00× |
| Women | <1.10 | 1.10–1.59 | 1.60–2.19 | 2.20–2.89 | ≥2.90 | 3.80× |
Elite Barbell Hip Thrust Strength Levels
Elite Barbell Hip Thrust strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
If your hips don’t reach full extension, the rep doesn’t count.
Strength is calculated as estimated 1RM ÷ bodyweight, where estimated 1RM = load × (1 + reps / 30), meaning your classification depends on how much force you can produce relative to your size.
Strict = hips reach full extension every rep with torso parallel at lockout.
Loose = reps stop short and never reach the same top position.
Heavy reps clipped short of the top position can look strong on video but fall below Elite once measured against full-range standards.
Elite performance requires completing every rep through the same finish position under control—not just moving heavy weight through part of the range.
This is where lifters stall: weight increases until the top position breaks, then progress stops because the limiting factor is no longer force—it’s execution.
Ratios approaching 3.00× (men) and 3.80× (women) represent top-end glute strength only when that standard is maintained.
Compare your ratio to Elite thresholds and calculate exactly how much more you need to reach the next level.
Barbell Hip Thrust Strength Compared to Other Lifts
Barbell hip thrust strength is typically higher than squat, similar to deadlift, and higher than glute bridge due to leverage advantages and reduced range of motion.
If your lower back drives the lift, the rep doesn’t count.
All comparisons are based on estimated 1RM relative to bodyweight (e1RM ÷ bodyweight), allowing direct comparison across different lifts.
| Lift | Relative Strength vs Hip Thrust | Primary Limitation |
|---|---|---|
| Back Squat | Lower (~70–80% of hip thrust) | Full-body positioning and depth |
| Deadlift | Similar (~90–110%) | Total-body force and hinge mechanics |
| Glute Bridge | Lower (shorter ROM) | Reduced range and lockout demand |
Use this table to compare how your hip thrust strength stacks up against other lower-body lifts. A much higher hip thrust suggests strong lockout ability, while a lower one points to a weak finish position relative to your overall strength.
If you’re 180 lb and hip thrust 315 lb for 5 reps, you produce ~368 lb e1RM → 2.04× → Advanced (Men), which typically aligns with a squat of ~230–280 lb and a deadlift of ~335–405 lb.
Strict = glutes drive hip extension to completion.
Loose = lower back contributes to finishing the lift under load.
Because Barbell Hip Thrust targets adjust allometrically for bodyweight, compare the strength levels produced by each exercise’s own calculator instead of transferring one fixed ratio or tier between exercises.
Hip thrust performance is limited by glute strength at the top and the ability to maintain force through lockout, while other lifts allow more contribution from additional muscle groups.
A lower hip thrust relative to squat or deadlift usually indicates weak glute lockout strength rather than a lack of total lower-body strength.
Ratios approaching 3.00× (men) and 3.80× (women) exceed typical levels across all related lifts when measured under strict conditions.
Compare your hip thrust to your other lifts to identify gaps in glute strength and lockout performance.
Milestones in Barbell Hip Thrust Strength
Milestones mark specific bodyweight ratio targets that define progression from Intermediate to Elite hip thrust strength.
If you can’t control the top position, the rep doesn’t count.
Estimated 1RM is calculated using load × (1 + reps / 30), and your ratio is determined by dividing that value by your bodyweight.
| Men | ||||
|---|---|---|---|---|
| Bodyweight | Intermediate (1.30×) | Advanced (1.80×) | Elite (2.40×) | Stretch (3.00×) |
| 150 | 195 | 270 | 360 | 450 |
| 160 | 208 | 288 | 384 | 480 |
| 170 | 221 | 306 | 408 | 510 |
| 180 | 234 | 324 | 432 | 540 |
| 190 | 247 | 342 | 456 | 570 |
| 200 | 260 | 360 | 480 | 600 |
| Women | ||||
|---|---|---|---|---|
| Bodyweight | Intermediate (1.60×) | Advanced (2.20×) | Elite (2.90×) | Stretch (3.80×) |
| 120 | 192 | 264 | 348 | 456 |
| 130 | 208 | 286 | 377 | 494 |
| 140 | 224 | 308 | 406 | 532 |
| 150 | 240 | 330 | 435 | 570 |
| 160 | 256 | 352 | 464 | 608 |
| 180 | 288 | 396 | 522 | 684 |
Your next Barbell Hip Thrust milestone is the first strength-level target above your current result for your sex and exact bodyweight. Use the calculator to see the precise estimated one-rep-max gap to that target.
Strict = controlled descent, stable finish position, no bounce.
Loose = dropping quickly, bouncing out of the bottom, and losing control at the top.
Every milestone must be achieved with consistent control and a stable finish position, not momentum or reduced range.
Progression depends on honest execution—clean reps reveal true strength, while unstable reps inflate milestones that don’t carry over.
Reaching 3.00× (men) or 3.80× (women) requires both maximal load and precise control on every rep.
Find your current milestone and focus on reaching the next one with strict, repeatable execution.
Related Tools
Split Squat Strength Standards
Compared to a 180 lb lifter hip thrusting 315 lb for 5 reps (~368 lb e1RM → 2.04× Advanced), split squat performance often ranks lower due to unilateral demand and balance requirements. This highlights whether your strength holds up when each leg works independently instead of sharing the load.
Use this to identify if one side is limiting your overall lower-body strength.
Strict = each leg produces force independently with no shift in load.
Loose = the stronger side compensates and carries more of the movement.
If one side does more work, the rep doesn’t count.
Run both tools together to compare bilateral output versus single-leg strength.
Sled Push Strength Standards
A 180 lb lifter producing a 368 lb hip thrust e1RM (2.04×) may still struggle to generate consistent horizontal force in a sled push because the movement requires continuous force output instead of a single contraction. This reveals whether your hip extension strength translates into sustained force production.
Use this to evaluate how well your strength carries into movement rather than staying isolated at lockout.
Strict = continuous force applied through the entire sled distance.
Loose = effort drops, movement stalls, or distance is shortened.
If the sled slows or stops, the output drops.
Run both tools to see if your strength translates into usable horizontal force.
Stiff Leg Deadlift Strength Standards
If you’re 180 lb with a 368 lb hip thrust e1RM (2.04×) but a much lower stiff-leg deadlift, your posterior chain strength is incomplete through the hinge pattern. This exposes whether your strength holds through a longer range without support.
Use this to identify whether your strength breaks down outside the supported hip thrust position.
Strict = full stretch and controlled hinge through the entire range.
Loose = shortened range or partial reps that avoid the hardest portion.
If you shorten the range, the strength doesn’t count.
Compare hinge strength to your hip thrust to find where your posterior chain is limited.
Goblet Squat Strength Standards
The same 180 lb lifter with a 368 lb hip thrust e1RM (2.04×) may goblet squat far less because the lift requires full-body positioning and upright control under load. This highlights how supported hip extension differs from integrated lower-body strength.
Use this to understand how your strength holds up when stability and positioning are the limiting factors.
Strict = upright torso maintained with full depth and stable positioning.
Loose = forward lean increases or depth is reduced to complete the rep.
If your position breaks, the rep doesn’t count.
Use both tools to compare supported hip thrust strength to full-body squat control.
Weighted Pistol Squat Strength Standards
Compared to a 180 lb lifter with a 368 lb hip thrust e1RM (2.04×), pistol squat strength often reveals balance and control limitations that don’t appear in bilateral movements. This shows whether your strength is usable on a single leg.
Use this to uncover deficits in stability and single-leg force production.
Strict = controlled descent with balance maintained throughout the rep.
Loose = balance is lost or external assistance is used to complete the movement.
If you lose balance, the rep doesn’t count.
Pair this with your hip thrust results to identify balance and control limitations.