Dumbbell Hip Thrust vs Smith Machine Shrug Strength Standards
Compare your dumbbell hip thrust and smith machine shrug 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, repeatable dumbbell hip thrust test using the canonical setup, range, and finish rules and Total effective Smith machine bar load is used, including the bar and all plates. 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.
Dumbbell Hip Thrust vs Smith Machine Shrug Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell hip thrust and smith machine shrug to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell hip thrust and smith machine shrug.
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 Dumbbell Hip Thrust / Smith Machine Shrug, 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 Dumbbell Hip Thrust vs Smith Machine Shrug Standards
How to read the table: The first number is Dumbbell Hip Thrust; the second is Smith Machine Shrug. 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 | 101 / 95 lb 45.8 / 43.1 kg | 146 / 138 lb 66.2 / 62.6 kg | 196 / 190 lb 88.9 / 86.2 kg | 252 / 241 lb 114.3 / 109.3 kg |
| 130 lb 59 kg | 106 / 100 lb 48.1 / 45.4 kg | 154 / 146 lb 69.9 / 66.2 kg | 207 / 200 lb 93.9 / 90.7 kg | 266 / 254 lb 120.7 / 115.2 kg |
| 140 lb 63.5 kg | 112 / 105 lb 50.8 / 47.6 kg | 162 / 153 lb 73.5 / 69.4 kg | 217 / 210 lb 98.4 / 95.3 kg | 279 / 267 lb 126.6 / 121.1 kg |
| 150 lb 68 kg | 117 / 110 lb 53.1 / 49.9 kg | 169 / 161 lb 76.7 / 73 kg | 227 / 220 lb 103 / 99.8 kg | 292 / 279 lb 132.4 / 126.6 kg |
| 160 lb 72.6 kg | 122 / 115 lb 55.3 / 52.2 kg | 177 / 168 lb 80.3 / 76.2 kg | 237 / 230 lb 107.5 / 104.3 kg | 305 / 292 lb 138.3 / 132.4 kg |
| 170 lb 77.1 kg | 127 / 120 lb 57.6 / 54.4 kg | 184 / 175 lb 83.5 / 79.4 kg | 247 / 240 lb 112 / 108.9 kg | 318 / 304 lb 144.2 / 137.9 kg |
| 180 lb 81.6 kg | 132 / 124 lb 59.9 / 56.2 kg | 191 / 181 lb 86.6 / 82.1 kg | 257 / 249 lb 116.6 / 112.9 kg | 330 / 315 lb 149.7 / 142.9 kg |
| 190 lb 86.2 kg | 137 / 129 lb 62.1 / 58.5 kg | 198 / 188 lb 89.8 / 85.3 kg | 266 / 258 lb 120.7 / 117 kg | 342 / 327 lb 155.1 / 148.3 kg |
| 200 lb 90.7 kg | 142 / 133 lb 64.4 / 60.3 kg | 205 / 195 lb 93 / 88.5 kg | 275 / 267 lb 124.7 / 121.1 kg | 354 / 338 lb 160.6 / 153.3 kg |
| 210 lb 95.3 kg | 146 / 138 lb 66.2 / 62.6 kg | 212 / 201 lb 96.2 / 91.2 kg | 284 / 276 lb 128.8 / 125.2 kg | 366 / 350 lb 166 / 158.8 kg |
| 220 lb 99.8 kg | 151 / 142 lb 68.5 / 64.4 kg | 218 / 207 lb 98.9 / 93.9 kg | 293 / 284 lb 132.9 / 128.8 kg | 377 / 361 lb 171 / 163.7 kg |
| 230 lb 104.3 kg | 156 / 147 lb 70.8 / 66.7 kg | 225 / 214 lb 102.1 / 97.1 kg | 302 / 293 lb 137 / 132.9 kg | 388 / 371 lb 176 / 168.3 kg |
| 240 lb 108.9 kg | 160 / 151 lb 72.6 / 68.5 kg | 231 / 220 lb 104.8 / 99.8 kg | 311 / 301 lb 141.1 / 136.5 kg | 400 / 382 lb 181.4 / 173.3 kg |
| 250 lb 113.4 kg | 165 / 155 lb 74.8 / 70.3 kg | 238 / 226 lb 108 / 102.5 kg | 319 / 310 lb 144.7 / 140.6 kg | 411 / 393 lb 186.4 / 178.3 kg |
| 260 lb 117.9 kg | 169 / 159 lb 76.7 / 72.1 kg | 244 / 232 lb 110.7 / 105.2 kg | 328 / 318 lb 148.8 / 144.2 kg | 422 / 403 lb 191.4 / 182.8 kg |
| 270 lb 122.5 kg | 173 / 163 lb 78.5 / 73.9 kg | 250 / 238 lb 113.4 / 108 kg | 336 / 326 lb 152.4 / 147.9 kg | 432 / 413 lb 196 / 187.3 kg |
| 280 lb 127 kg | 177 / 167 lb 80.3 / 75.7 kg | 256 / 243 lb 116.1 / 110.2 kg | 344 / 334 lb 156 / 151.5 kg | 443 / 423 lb 200.9 / 191.9 kg |
| 290 lb 131.5 kg | 182 / 171 lb 82.6 / 77.6 kg | 262 / 249 lb 118.8 / 112.9 kg | 353 / 342 lb 160.1 / 155.1 kg | 453 / 433 lb 205.5 / 196.4 kg |
| 300 lb 136.1 kg | 186 / 175 lb 84.4 / 79.4 kg | 268 / 255 lb 121.6 / 115.7 kg | 361 / 350 lb 163.7 / 158.8 kg | 464 / 443 lb 210.5 / 200.9 kg |
Women’s Dumbbell Hip Thrust vs Smith Machine Shrug Standards
How to read the table: The first number is Dumbbell Hip Thrust; the second is Smith Machine Shrug. 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 | 62 / 55 lb 28.1 / 24.9 kg | 92 / 82 lb 41.7 / 37.2 kg | 126 / 116 lb 57.2 / 52.6 kg | 165 / 150 lb 74.8 / 68 kg |
| 110 lb 49.9 kg | 66 / 59 lb 29.9 / 26.8 kg | 98 / 88 lb 44.5 / 39.9 kg | 134 / 124 lb 60.8 / 56.2 kg | 176 / 160 lb 79.8 / 72.6 kg |
| 120 lb 54.4 kg | 70 / 62 lb 31.8 / 28.1 kg | 103 / 93 lb 46.7 / 42.2 kg | 142 / 131 lb 64.4 / 59.4 kg | 186 / 170 lb 84.4 / 77.1 kg |
| 130 lb 59 kg | 74 / 65 lb 33.6 / 29.5 kg | 109 / 98 lb 49.4 / 44.5 kg | 150 / 138 lb 68 / 62.6 kg | 196 / 179 lb 88.9 / 81.2 kg |
| 140 lb 63.5 kg | 77 / 69 lb 34.9 / 31.3 kg | 115 / 103 lb 52.2 / 46.7 kg | 158 / 145 lb 71.7 / 65.8 kg | 206 / 188 lb 93.4 / 85.3 kg |
| 150 lb 68 kg | 81 / 72 lb 36.7 / 32.7 kg | 120 / 108 lb 54.4 / 49 kg | 165 / 152 lb 74.8 / 68.9 kg | 216 / 197 lb 98 / 89.4 kg |
| 160 lb 72.6 kg | 85 / 75 lb 38.6 / 34 kg | 125 / 113 lb 56.7 / 51.3 kg | 172 / 159 lb 78 / 72.1 kg | 225 / 206 lb 102.1 / 93.4 kg |
| 170 lb 77.1 kg | 88 / 78 lb 39.9 / 35.4 kg | 130 / 117 lb 59 / 53.1 kg | 179 / 165 lb 81.2 / 74.8 kg | 235 / 214 lb 106.6 / 97.1 kg |
| 180 lb 81.6 kg | 91 / 81 lb 41.3 / 36.7 kg | 136 / 122 lb 61.7 / 55.3 kg | 186 / 172 lb 84.4 / 78 kg | 244 / 222 lb 110.7 / 100.7 kg |
| 190 lb 86.2 kg | 95 / 84 lb 43.1 / 38.1 kg | 140 / 126 lb 63.5 / 57.2 kg | 193 / 178 lb 87.5 / 80.7 kg | 253 / 231 lb 114.8 / 104.8 kg |
| 200 lb 90.7 kg | 98 / 87 lb 44.5 / 39.5 kg | 145 / 131 lb 65.8 / 59.4 kg | 200 / 184 lb 90.7 / 83.5 kg | 262 / 239 lb 118.8 / 108.4 kg |
| 210 lb 95.3 kg | 101 / 90 lb 45.8 / 40.8 kg | 150 / 135 lb 68 / 61.2 kg | 206 / 190 lb 93.4 / 86.2 kg | 270 / 247 lb 122.5 / 112 kg |
| 220 lb 99.8 kg | 105 / 93 lb 47.6 / 42.2 kg | 155 / 139 lb 70.3 / 63 kg | 213 / 196 lb 96.6 / 88.9 kg | 279 / 254 lb 126.6 / 115.2 kg |
| 230 lb 104.3 kg | 108 / 96 lb 49 / 43.5 kg | 160 / 144 lb 72.6 / 65.3 kg | 219 / 202 lb 99.3 / 91.6 kg | 287 / 262 lb 130.2 / 118.8 kg |
| 240 lb 108.9 kg | 111 / 98 lb 50.3 / 44.5 kg | 164 / 148 lb 74.4 / 67.1 kg | 226 / 208 lb 102.5 / 94.3 kg | 295 / 269 lb 133.8 / 122 kg |
How Your Dumbbell Hip Thrust vs Smith Machine Shrug 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 dumbbell hip thrust strength level
The standards use the sex-specific targets from the individual Dumbbell 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 lift more without requiring strength to increase pound for pound.
3. Find the smith machine shrug strength level
The standards use the sex-specific thresholds from the individual Smith Machine Shrug 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 dumbbell hip thrust | Adjust dumbbell hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine shrug | 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 Dumbbell Hip Thrust and Smith Machine Shrug 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 smith machine shrug standard is higher; below zero means the dumbbell 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.
5 → 9.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the dumbbell hip thrust standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the dumbbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −6 lb −2.7 kg | −11 lb −5 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −7 lb −3.2 kg | −12 lb −5.5 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −7 lb −3.1 kg | −12 lb −5.5 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −8 lb −3.7 kg | −7 lb −3.2 kg | −13 lb −5.8 kg |
| 160 lb 72.6 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −7 lb −3.2 kg | −13 lb −5.9 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −7 lb −3.1 kg | −14 lb −6.3 kg |
| 180 lb 81.6 kg | −8 lb −3.7 kg | −10 lb −4.5 kg | −8 lb −3.7 kg | −15 lb −6.8 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −8 lb −3.7 kg | −15 lb −6.8 kg |
| 200 lb 90.7 kg | −9 lb −4.1 kg | −10 lb −4.5 kg | −8 lb −3.6 kg | −16 lb −7.3 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −11 lb −5 kg | −8 lb −3.6 kg | −16 lb −7.2 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −11 lb −5 kg | −9 lb −4.1 kg | −16 lb −7.3 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −11 lb −5 kg | −9 lb −4.1 kg | −17 lb −7.7 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −11 lb −5 kg | −10 lb −4.6 kg | −18 lb −8.1 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −12 lb −5.5 kg | −9 lb −4.1 kg | −18 lb −8.1 kg |
| 260 lb 117.9 kg | −10 lb −4.6 kg | −12 lb −5.5 kg | −10 lb −4.6 kg | −19 lb −8.6 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −12 lb −5.4 kg | −10 lb −4.5 kg | −19 lb −8.7 kg |
| 280 lb 127 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −10 lb −4.5 kg | −20 lb −9 kg |
| 290 lb 131.5 kg | −11 lb −5 kg | −13 lb −5.9 kg | −11 lb −5 kg | −20 lb −9.1 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −13 lb −5.9 kg | −11 lb −4.9 kg | −21 lb −9.6 kg |
How Women’s Dumbbell Hip Thrust and Smith Machine Shrug Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.8 → 11.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the dumbbell hip thrust standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the dumbbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −10 lb −4.6 kg | −15 lb −6.8 kg |
| 110 lb 49.9 kg | −7 lb −3.1 kg | −10 lb −4.6 kg | −10 lb −4.6 kg | −16 lb −7.2 kg |
| 120 lb 54.4 kg | −8 lb −3.7 kg | −10 lb −4.5 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −11 lb −4.9 kg | −12 lb −5.4 kg | −17 lb −7.7 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −13 lb −5.9 kg | −18 lb −8.1 kg |
| 150 lb 68 kg | −9 lb −4 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −19 lb −8.6 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −19 lb −8.7 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −14 lb −6.4 kg | −21 lb −9.5 kg |
| 180 lb 81.6 kg | −10 lb −4.6 kg | −14 lb −6.4 kg | −14 lb −6.4 kg | −22 lb −10 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −14 lb −6.3 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −14 lb −6.4 kg | −16 lb −7.2 kg | −23 lb −10.4 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −15 lb −6.8 kg | −16 lb −7.2 kg | −23 lb −10.5 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −16 lb −7.3 kg | −17 lb −7.7 kg | −25 lb −11.4 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −17 lb −7.7 kg | −25 lb −11.4 kg |
| 240 lb 108.9 kg | −13 lb −5.8 kg | −16 lb −7.3 kg | −18 lb −8.2 kg | −26 lb −11.8 kg |
Dumbbell Hip Thrust and Smith Machine Shrug Exercises Used by This Calculator
This calculator uses a strict dumbbell hip thrust and a strict smith machine shrug test. Use strict canonical Dumbbell Hip Thrust and Smith Machine Shrug tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Hip Thrust
Follow the individual Dumbbell Hip Thrust calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the canonical Smith Machine Shrug setup and load convention
Total effective Smith machine bar load is used, including the bar and all plates Use the machine stated or gym-used effective bar weight convention Smith bar held in both hands in front of the thighs Counted reps start from stable standing posture with the bar clear of hooks Feet planted and body position aligned with the Smith track Same machine, bar angle, start height, stance, and grip width for the full set Shoulders begin lowered or neutral before each rep Clear shoulder elevation required Controlled top position required Controlled lowering required Arms stay straight or nearly straight Bar stays clear of hooks, rails, and machine stops during counted reps Raw no-strap execution for the main standard No partial pulses, static holds, Smith machine deadlift lockouts, or rack holds No hook-supported reps, stop-bounced reps, or machine counterweight manipulation No knee dip, hip drive, torso bounce, stepping, or heaving No elbow pull, high pull, upright row, or clean pull mechanics No rolling shoulders No free-weight barbell, trap-bar, dumbbell, cable, or dedicated-machine substitutions
Enter one recent Dumbbell Hip Thrust result and one recent Smith Machine Shrug result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Hip Thrust — View the individual Dumbbell Hip Thrust standards and next strength-level target.
- Smith Machine Shrug — View the individual Smith Machine Shrug standards and next strength-level target.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Glute Bridge — 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.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.