Hip Thrust Strength Standards Calculator
Compare your Barbell Hip Thrust strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 248 lb at 190 lb for a man and 241 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the exact exercise weight accepted by this calculator, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Barbell Hip Thrust standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
What Is a Good Weight for Barbell Hip Thrust?
A useful Endura benchmark for Barbell Hip Thrust is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 248 lb for a 190 lb man and 241 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the exact exercise weight accepted by this calculator. Keep the same convention when comparing sets. Use the exercise-specific approved repetition convention. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.
Your Barbell Hip Thrust (Raw) result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Barbell Hip Thrust (Raw); it should not be treated as a rating for a nearby exercise.
A heavier lifter receives higher target loads, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.
Barbell Hip Thrust Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.
Enter total barbell weight, including the bar and plates. Support your upper back on a bench and keep both feet flat. Lower your hips under control until your glutes are close to the floor, then raise them to full extension with your upper body parallel to the ground. Avoid excessive lower-back arching and use the same bench setup and range for each test.
Endura built these standards from reviewed Barbell Hip Thrust (Raw) targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Stiff Leg Deadlift.
Men’s Standards
| Men | |||||
|---|---|---|---|---|---|
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
| 120 | <108 | 108–155 | 156–215 | 216–287 | 288+ |
| 130 | <117 | 117–168 | 169–233 | 234–311 | 312+ |
| 140 | <126 | 126–181 | 182–251 | 252–335 | 336+ |
| 150 | <135 | 135–194 | 195–269 | 270–359 | 360+ |
| 160 | <144 | 144–207 | 208–287 | 288–383 | 384+ |
| 170 | <153 | 153–220 | 221–305 | 306–407 | 408+ |
| 180 | <162 | 162–233 | 234–323 | 324–431 | 432+ |
| 190 | <171 | 171–246 | 247–341 | 342–455 | 456+ |
| 200 | <180 | 180–259 | 260–359 | 360–479 | 480+ |
| 210 | <189 | 189–272 | 273–377 | 378–503 | 504+ |
| 220 | <198 | 198–285 | 286–395 | 396–527 | 528+ |
| 230 | <207 | 207–298 | 299–413 | 414–551 | 552+ |
| 240 | <216 | 216–311 | 312–431 | 432–575 | 576+ |
| 250 | <225 | 225–324 | 325–449 | 450–599 | 600+ |
| 260 | <234 | 234–337 | 338–467 | 468–623 | 624+ |
Women’s Standards
| Women | |||||
|---|---|---|---|---|---|
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
| 100 | <110 | 110–159 | 160–219 | 220–289 | 290+ |
| 110 | <121 | 121–175 | 176–241 | 242–319 | 320+ |
| 120 | <132 | 132–191 | 192–263 | 264–347 | 348+ |
| 130 | <143 | 143–207 | 208–285 | 286–377 | 378+ |
| 140 | <154 | 154–223 | 224–307 | 308–405 | 406+ |
| 150 | <165 | 165–239 | 240–329 | 330–434 | 435+ |
| 160 | <176 | 176–255 | 256–351 | 352–463 | 464+ |
| 170 | <187 | 187–271 | 272–373 | 374–492 | 493+ |
| 180 | <198 | 198–287 | 288–395 | 396–521 | 522+ |
| 190 | <209 | 209–303 | 304–417 | 418–550 | 551+ |
| 200 | <220 | 220–319 | 320–439 | 440–579 | 580+ |
| 210 | <231 | 231–335 | 336–461 | 462–608 | 609+ |
| 220 | <242 | 242–351 | 352–483 | 484–637 | 638+ |
The same 315 lb for 5 reps (~368 lb e1RM) ranks differently depending on bodyweight—at 180 lb that’s 2.04× → Advanced, while at 220 lb it drops to 1.67× → Intermediate.
You’ll notice instability when the bar drifts across the hips or rolls during the rep, which reduces control and inflates the result.
As loads increase, the limiting factor becomes whether you can finish the rep with the hips fully extended at the top under control—not just initiate the lift.
Find your bodyweight row, match your estimated 1RM, and see exactly where you rank—and what it takes to move up.
How the Barbell Hip Thrust Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Barbell Hip Thrust (Raw) targets for your exact bodyweight. A one-rep entry uses the entered weight directly.
The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 293 lb at 150 lb bodyweight, 343 lb at 190 lb, and 390 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Barbell Hip Thrust Strength Levels
Elite Barbell Hip Thrust (Raw) strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 390 lb | 487 lb |
| Men | 190 lb | 457 lb | 570 lb |
| Men | 230 lb | 519 lb | 647 lb |
| Women | 120 lb | 376 lb | 491 lb |
| Women | 150 lb | 436 lb | 570 lb |
| Women | 180 lb | 492 lb | 644 lb |
Barbell Hip Thrust Strength Compared to Other Lifts
Use these comparisons to see how your Barbell Hip Thrust (Raw) strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.
Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Split Squat Strength Standards | Compare a two-leg hip thrust with a split-stance squat. | The split squat uses a different stance, range and weight convention; its result does not identify a side-to-side deficit by itself. |
| Sled Push Strength Standards | Compare a supported hip thrust with pushing a sled. | Sled pushing includes travel and different equipment and surface conditions, so the two results are separate tests. |
| Barbell Stiff-Leg Deadlift (Raw) | Compare bench-supported hip movement with a standing barbell hinge. | The stiff-leg deadlift uses its own knee and starting-position rules, rather than the hip thrust bench setup. |
| Goblet Squat (Raw) | Compare a barbell hip thrust with a goblet squat. | The goblet squat holds one implement at the chest and uses a squat range, with separate standards. |
| Weighted Pistol Squat (Raw) | Compare a two-leg hip thrust with a weighted single-leg squat. | The pistol squat uses its own balance, depth and external-weight convention; the score does not predict hip thrust strength. |
Milestones in Barbell Hip Thrust Strength
Your next Barbell Hip Thrust (Raw) milestone is the next strength level above your current result. Enter your sex, bodyweight, total barbell weight, and completed two-leg hip thrusts with full hip extension to see exactly how much estimated one-rep-max strength separates you from that level.
Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by hip thrusting a heavier barbell through the same range, completing another controlled repetition with full hip extension, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +77 lb | +95 lb | +114 lb | +113 lb |
| Women | 150 lb | +76 lb | +90 lb | +105 lb | +134 lb |
Related Tools
Use these related calculators for context, not as substitutes for the Barbell Hip Thrust (Raw) result. Each movement has its own execution rules and strength standards.
- Split Squat Strength Standards — Compare a two-leg hip thrust with a split-stance squat.
- Sled Push Strength Standards — Compare a supported hip thrust with pushing a sled.
- Barbell Stiff-Leg Deadlift (Raw) — Compare bench-supported hip movement with a standing barbell hinge.
- Goblet Squat (Raw) — Compare a barbell hip thrust with a goblet squat.
- Weighted Pistol Squat (Raw) — Compare a two-leg hip thrust with a weighted single-leg squat.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Split Squat Strength Standards | Compare a two-leg hip thrust with a split-stance squat. | The split squat uses a different stance, range and weight convention; its result does not identify a side-to-side deficit by itself. |
| Sled Push Strength Standards | Compare a supported hip thrust with pushing a sled. | Sled pushing includes travel and different equipment and surface conditions, so the two results are separate tests. |
| Barbell Stiff-Leg Deadlift (Raw) | Compare bench-supported hip movement with a standing barbell hinge. | The stiff-leg deadlift uses its own knee and starting-position rules, rather than the hip thrust bench setup. |
| Goblet Squat (Raw) | Compare a barbell hip thrust with a goblet squat. | The goblet squat holds one implement at the chest and uses a squat range, with separate standards. |
| Weighted Pistol Squat (Raw) | Compare a two-leg hip thrust with a weighted single-leg squat. | The pistol squat uses its own balance, depth and external-weight convention; the score does not predict hip thrust strength. |