Barbell Hip Thrust Hold Strength Standards Calculator
Under strict Barbell Hip Thrust Hold strength standards, Novice starts around 0.3x bodyweight for men and 0.24x for women, while Elite starts around 1.2x for men and 0.96x for women using the normalized 60-second weighted-hold score.
Enter your sex, bodyweight, age, added load, and hold time to see whether your Barbell Hip Thrust Hold is Novice, Intermediate, Advanced, or Elite for your bodyweight and age.
The calculator converts added load and hold time into an equivalent added-load-to-bodyweight ratio at 60 seconds, then compares that score with the Barbell Hip Thrust Hold standards for your sex, bodyweight, and age. This keeps the result focused on weighted isometric strength instead of reps, estimated 1RM, or unloaded hold time.
Understanding Your Barbell Hip Thrust Hold Score
Your score shows how strong your Barbell Hip Thrust Hold was for your bodyweight. It considers both the weight you added and how long you held the position.
A higher score means you held more weight, held the position longer, or did both. For example, adding weight can improve your score even if the hold is shorter, while holding the same weight longer can also improve it.
Your result is classified as Beginner, Novice, Intermediate, Advanced, or Elite. Use that level to understand your current performance, then use the calculator’s next target to plan what to improve.
Only compare attempts performed with the same setup, body position, load placement, side-handling rule, and stop rules. Otherwise, a higher score may reflect an easier setup rather than improved strength.
Barbell Hip Thrust Hold Strength Standards
The tables below show the added weight needed to reach each Barbell Hip Thrust Hold strength level when the hold lasts 60 seconds.
Find the row closest to your bodyweight, then compare your added weight with the Novice, Intermediate, Advanced, Elite, and Stretch targets. If your hold lasted more or less than 60 seconds, use the calculator because hold time changes the result.
These are Endura’s standards for comparing consistent Barbell Hip Thrust Hold attempts. They are not population averages.
How Endura set these standards: We anchored the test at a strict 60-second Barbell Hip Thrust Hold, calibrated added-weight-to-bodyweight targets to balance load and hold time, and checked the tiers against the reviewed movement anchors for this exercise. These are Endura benchmarks, not population percentiles.
| Bodyweight | Novice 0.3x | Intermediate 0.6x | Advanced 0.9x | Elite 1.2x | Stretch target 1.5x |
|---|---|---|---|---|---|
| 120 lb | 36 lb | 72 lb | 108 lb | 144 lb+ | 180 lb |
| 130 lb | 39 lb | 78 lb | 117 lb | 156 lb+ | 195 lb |
| 140 lb | 42 lb | 84 lb | 126 lb | 168 lb+ | 210 lb |
| 150 lb | 45 lb | 90 lb | 135 lb | 180 lb+ | 225 lb |
| 160 lb | 48 lb | 96 lb | 144 lb | 192 lb+ | 240 lb |
| 170 lb | 51 lb | 102 lb | 153 lb | 204 lb+ | 255 lb |
| 180 lb | 54 lb | 108 lb | 162 lb | 216 lb+ | 270 lb |
| 190 lb | 57 lb | 114 lb | 171 lb | 228 lb+ | 285 lb |
| 200 lb | 60 lb | 120 lb | 180 lb | 240 lb+ | 300 lb |
| 210 lb | 63 lb | 126 lb | 189 lb | 252 lb+ | 315 lb |
| 220 lb | 66 lb | 132 lb | 198 lb | 264 lb+ | 330 lb |
| 230 lb | 69 lb | 138 lb | 207 lb | 276 lb+ | 345 lb |
| 240 lb | 72 lb | 144 lb | 216 lb | 288 lb+ | 360 lb |
| 250 lb | 75 lb | 150 lb | 225 lb | 300 lb+ | 375 lb |
| 260 lb | 78 lb | 156 lb | 234 lb | 312 lb+ | 390 lb |
| Bodyweight | Novice 0.24x | Intermediate 0.48x | Advanced 0.72x | Elite 0.96x | Stretch target 1.2x |
|---|---|---|---|---|---|
| 100 lb | 24 lb | 48 lb | 72 lb | 96 lb+ | 120 lb |
| 110 lb | 26.5 lb | 53 lb | 79 lb | 105.5 lb+ | 132 lb |
| 120 lb | 29 lb | 57.5 lb | 86.5 lb | 115 lb+ | 144 lb |
| 130 lb | 31 lb | 62.5 lb | 93.5 lb | 125 lb+ | 156 lb |
| 140 lb | 33.5 lb | 67 lb | 101 lb | 134.5 lb+ | 168 lb |
| 150 lb | 36 lb | 72 lb | 108 lb | 144 lb+ | 180 lb |
| 160 lb | 38.5 lb | 77 lb | 115 lb | 153.5 lb+ | 192 lb |
| 170 lb | 41 lb | 81.5 lb | 122.5 lb | 163 lb+ | 204 lb |
| 180 lb | 43 lb | 86.5 lb | 129.5 lb | 173 lb+ | 216 lb |
| 190 lb | 45.5 lb | 91 lb | 137 lb | 182.5 lb+ | 228 lb |
| 200 lb | 48 lb | 96 lb | 144 lb | 192 lb+ | 240 lb |
| 210 lb | 50.5 lb | 101 lb | 151 lb | 201.5 lb+ | 252 lb |
| 220 lb | 53 lb | 105.5 lb | 158.5 lb | 211 lb+ | 264 lb |
How the Barbell Hip Thrust Hold Calculator Works
The calculator first compares the weight you added with your bodyweight. It then adjusts the result based on how long you held the Barbell Hip Thrust Hold. Pounds and kilograms are converted automatically, so you can use either unit.
For example, a 180 lb person holding 135 lb for 60 seconds scores 0.75x bodyweight. Holding the same weight longer raises the score, while holding it for less time lowers the score. Extra time can improve the score for up to 120 seconds; holding longer than that does not add more credit.
Your age and sex determine which strength standards your score is compared with. They do not change the score produced by the attempt itself.
The calculator also shows how much added weight you would need to reach the next strength level at the same hold time you entered. This gives you a practical target without requiring every test to last exactly 60 seconds.
Barbell Hip Thrust Hold Load and Hold-Time Comparisons
Added weight and hold time both affect your Barbell Hip Thrust Hold score. These examples show how different attempts compare for a 180-pound person.
| Added weight | Hold time | Added-load ratio | Normalized score |
|---|---|---|---|
| 135 lb | 60 sec | 0.75x | 0.75x |
| 200 lb | 30 sec | 1.111x | 0.661x |
| 75 lb | 120 sec | 0.417x | 0.833x |
A heavier attempt does not necessarily produce a higher score if it is held for much less time. Use the calculator to compare attempts using your own bodyweight and exact hold time.
Barbell Hip Thrust Hold Milestones and Next Targets
Barbell Hip Thrust Hold progress can come from adding weight, holding the position longer, or improving both. These changes do not affect your score equally. A shorter hold requires more added weight to reach the same strength level, while a longer hold requires less weight because the calculator gives credit for the additional time.
For example, a 180 lb man reaches the Intermediate benchmark with 108 lb for 60 seconds. He would need about 181.5 lb for a 30-second hold, or 72 lb for a 90-second hold, to reach the same level. Use the table for reference, then enter your own bodyweight, sex, age, and hold time into the calculator for your exact next target.
| Example user | Hold time | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 180 lb man | 30 sec | 91 lb | 181.5 lb | 272.5 lb | 363.5 lb |
| 180 lb man | 60 sec | 54 lb | 108 lb | 162 lb | 216 lb |
| 180 lb man | 90 sec | 36 lb | 72 lb | 108 lb | 144 lb |
| 140 lb woman | 30 sec | 56.5 lb | 113 lb | 169.5 lb | 226 lb |
| 140 lb woman | 60 sec | 33.5 lb | 67 lb | 101 lb | 134.5 lb |
| 140 lb woman | 90 sec | 22.5 lb | 45 lb | 67 lb | 89.5 lb |
Barbell Hip Thrust Hold Testing Rules
User sets the upper back on a stable bench, plants both feet, controls the barbell across the hips, reaches a clear top hip-thrust lockout, and starts timing once the hold is stable. During the attempt, hips remain fully extended, ribs and pelvis stay controlled, feet remain planted, upper back stays on the bench, and the bar stays controlled across the hips without bouncing, rolling, or hand-assisted lifting.
Timing stops when the hips sag below the approved top position, the pelvis tilts into lumbar-extension compensation, the feet move, the upper back loses support, the bar position changes materially, assistance appears, or the user ends the hold. Entered load is total barbell load held across the hips, including the bar and plates; it is external added load only and does not include bodyweight. Bilateral barbell hold; no side selector or summed-side behavior applies.
| Attempt rule | Counts? |
|---|---|
| Hips remain fully extended, ribs and pelvis stay controlled, feet remain planted, upper back stays on the bench, and the bar stays controlled across the hips without bouncing, rolling, or hand-assisted lifting. | Yes |
| Bilateral barbell hold; no side selector or summed-side behavior applies. | Yes |
| Rep sets, partial lockout holds, floor glute bridge holds, machine or Smith substitutions, band-only resistance, hand-assisted hip support, bodyweight-only holds, and any bodyweight-inclusive load entry do not count. | No |
| The recorded time continues after a stop condition occurs: the hips sag below the approved top position, the pelvis tilts into lumbar-extension compensation, the feet move, the upper back loses support, the bar position changes materially, assistance appears, or the user ends the hold | No |
Related Strength Standards Tools
Barbell Hip Thrust Hold combines external load with hold time, so the closest comparison is Barbell Hip Thrust (Raw). Using both calculators can show how a change in position, implement, or scoring method changes the result.
Dumbbell Hip Thrust and Smith Machine Hip Thrust provide the primary nearby comparisons, while Hip Thrust Machine and Barbell Glute Bridge broaden the comparison to other strength qualities. Because these tools measure different performances, use them to explore other parts of your strength profile—not as interchangeable Barbell Hip Thrust Hold scores.
| Related tool | Why it is related | What that tool measures |
|---|---|---|
| Barbell Hip Thrust (Raw) | Closest dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Dumbbell Hip Thrust | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Smith Machine Hip Thrust | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Hip Thrust Machine | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |
| Barbell Glute Bridge | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |