Barbell Single Leg Hip Thrust vs Hip Thrust Strength Standards
Compare your barbell single leg hip thrust and hip thrust against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Weight used and a whole number from 1 to 12 reps for Barbell Single Leg Hip Thrust and Total barbell weight and a whole number from 1 to 12 reps for Hip Thrust. Testing: the total external barbell load across the hips, including the bar and plates, not bodyweight plus load; a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Single Leg Hip Thrust vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell single leg hip thrust and hip thrust to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell single leg hip thrust and hip thrust.
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 Barbell Single Leg Hip Thrust / Hip Thrust, 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 Barbell Single Leg Hip Thrust vs Hip Thrust Standards
How to read the table: The first number is Barbell Single Leg Hip Thrust; the second is Hip Thrust. 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 | 63 / 126 lb 28.6 / 57.2 kg | 98 / 182 lb 44.5 / 82.6 kg | 140 / 252 lb 63.5 / 114.3 kg | 182 / 336 lb 82.6 / 152.4 kg |
| 130 lb 59 kg | 67 / 133 lb 30.4 / 60.3 kg | 103 / 192 lb 46.7 / 87.1 kg | 148 / 266 lb 67.1 / 120.7 kg | 192 / 354 lb 87.1 / 160.6 kg |
| 140 lb 63.5 kg | 70 / 140 lb 31.8 / 63.5 kg | 109 / 202 lb 49.4 / 91.6 kg | 155 / 279 lb 70.3 / 126.6 kg | 202 / 372 lb 91.6 / 168.7 kg |
| 150 lb 68 kg | 73 / 146 lb 33.1 / 66.2 kg | 114 / 211 lb 51.7 / 95.7 kg | 162 / 292 lb 73.5 / 132.4 kg | 211 / 390 lb 95.7 / 176.9 kg |
| 160 lb 72.6 kg | 77 / 152 lb 34.9 / 68.9 kg | 119 / 220 lb 54 / 99.8 kg | 169 / 305 lb 76.7 / 138.3 kg | 220 / 407 lb 99.8 / 184.6 kg |
| 170 lb 77.1 kg | 80 / 159 lb 36.3 / 72.1 kg | 123 / 229 lb 55.8 / 103.9 kg | 176 / 318 lb 79.8 / 144.2 kg | 229 / 423 lb 103.9 / 191.9 kg |
| 180 lb 81.6 kg | 83 / 165 lb 37.6 / 74.8 kg | 128 / 238 lb 58.1 / 108 kg | 183 / 330 lb 83 / 149.7 kg | 238 / 440 lb 108 / 199.6 kg |
| 190 lb 86.2 kg | 86 / 171 lb 39 / 77.6 kg | 133 / 247 lb 60.3 / 112 kg | 190 / 342 lb 86.2 / 155.1 kg | 247 / 456 lb 112 / 206.8 kg |
| 200 lb 90.7 kg | 89 / 177 lb 40.4 / 80.3 kg | 138 / 256 lb 62.6 / 116.1 kg | 197 / 354 lb 89.4 / 160.6 kg | 256 / 472 lb 116.1 / 214.1 kg |
| 210 lb 95.3 kg | 92 / 183 lb 41.7 / 83 kg | 142 / 264 lb 64.4 / 119.7 kg | 203 / 366 lb 92.1 / 166 kg | 264 / 487 lb 119.7 / 220.9 kg |
| 220 lb 99.8 kg | 95 / 189 lb 43.1 / 85.7 kg | 147 / 272 lb 66.7 / 123.4 kg | 210 / 377 lb 95.3 / 171 kg | 272 / 503 lb 123.4 / 228.2 kg |
| 230 lb 104.3 kg | 98 / 194 lb 44.5 / 88 kg | 151 / 281 lb 68.5 / 127.5 kg | 216 / 388 lb 98 / 176 kg | 281 / 518 lb 127.5 / 235 kg |
| 240 lb 108.9 kg | 100 / 200 lb 45.4 / 90.7 kg | 155 / 289 lb 70.3 / 131.1 kg | 222 / 400 lb 100.7 / 181.4 kg | 289 / 533 lb 131.1 / 241.8 kg |
| 250 lb 113.4 kg | 103 / 205 lb 46.7 / 93 kg | 160 / 297 lb 72.6 / 134.7 kg | 228 / 411 lb 103.4 / 186.4 kg | 297 / 548 lb 134.7 / 248.6 kg |
| 260 lb 117.9 kg | 106 / 211 lb 48.1 / 95.7 kg | 164 / 304 lb 74.4 / 137.9 kg | 234 / 422 lb 106.1 / 191.4 kg | 304 / 562 lb 137.9 / 254.9 kg |
| 270 lb 122.5 kg | 109 / 216 lb 49.4 / 98 kg | 168 / 312 lb 76.2 / 141.5 kg | 240 / 432 lb 108.9 / 196 kg | 312 / 576 lb 141.5 / 261.3 kg |
| 280 lb 127 kg | 111 / 221 lb 50.3 / 100.2 kg | 172 / 320 lb 78 / 145.1 kg | 246 / 443 lb 111.6 / 200.9 kg | 320 / 591 lb 145.1 / 268.1 kg |
| 290 lb 131.5 kg | 114 / 227 lb 51.7 / 103 kg | 176 / 327 lb 79.8 / 148.3 kg | 252 / 453 lb 114.3 / 205.5 kg | 327 / 604 lb 148.3 / 274 kg |
| 300 lb 136.1 kg | 117 / 232 lb 53.1 / 105.2 kg | 180 / 335 lb 81.6 / 152 kg | 258 / 464 lb 117 / 210.5 kg | 335 / 618 lb 152 / 280.3 kg |
Women’s Barbell Single Leg Hip Thrust vs Hip Thrust Standards
How to read the table: The first number is Barbell Single Leg Hip Thrust; the second is Hip Thrust. 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 | 37 / 126 lb 16.8 / 57.2 kg | 57 / 183 lb 25.9 / 83 kg | 85 / 252 lb 38.6 / 114.3 kg | 114 / 332 lb 51.7 / 150.6 kg |
| 110 lb 49.9 kg | 39 / 134 lb 17.7 / 60.8 kg | 61 / 195 lb 27.7 / 88.5 kg | 90 / 268 lb 40.8 / 121.6 kg | 122 / 354 lb 55.3 / 160.6 kg |
| 120 lb 54.4 kg | 41 / 142 lb 18.6 / 64.4 kg | 65 / 207 lb 29.5 / 93.9 kg | 96 / 284 lb 43.5 / 128.8 kg | 129 / 375 lb 58.5 / 170.1 kg |
| 130 lb 59 kg | 44 / 150 lb 20 / 68 kg | 68 / 218 lb 30.8 / 98.9 kg | 101 / 300 lb 45.8 / 136.1 kg | 136 / 395 lb 61.7 / 179.2 kg |
| 140 lb 63.5 kg | 46 / 158 lb 20.9 / 71.7 kg | 72 / 229 lb 32.7 / 103.9 kg | 106 / 315 lb 48.1 / 142.9 kg | 143 / 415 lb 64.9 / 188.2 kg |
| 150 lb 68 kg | 48 / 165 lb 21.8 / 74.8 kg | 75 / 240 lb 34 / 108.9 kg | 111 / 330 lb 50.3 / 149.7 kg | 150 / 435 lb 68 / 197.3 kg |
| 160 lb 72.6 kg | 50 / 172 lb 22.7 / 78 kg | 78 / 251 lb 35.4 / 113.9 kg | 116 / 345 lb 52.6 / 156.5 kg | 157 / 454 lb 71.2 / 205.9 kg |
| 170 lb 77.1 kg | 52 / 179 lb 23.6 / 81.2 kg | 82 / 261 lb 37.2 / 118.4 kg | 121 / 359 lb 54.9 / 162.8 kg | 163 / 473 lb 73.9 / 214.5 kg |
| 180 lb 81.6 kg | 54 / 186 lb 24.5 / 84.4 kg | 85 / 271 lb 38.6 / 122.9 kg | 125 / 373 lb 56.7 / 169.2 kg | 169 / 491 lb 76.7 / 222.7 kg |
| 190 lb 86.2 kg | 56 / 193 lb 25.4 / 87.5 kg | 88 / 281 lb 39.9 / 127.5 kg | 130 / 386 lb 59 / 175.1 kg | 176 / 509 lb 79.8 / 230.9 kg |
| 200 lb 90.7 kg | 58 / 200 lb 26.3 / 90.7 kg | 91 / 291 lb 41.3 / 132 kg | 134 / 400 lb 60.8 / 181.4 kg | 182 / 527 lb 82.6 / 239 kg |
| 210 lb 95.3 kg | 60 / 206 lb 27.2 / 93.4 kg | 94 / 300 lb 42.6 / 136.1 kg | 139 / 413 lb 63 / 187.3 kg | 188 / 544 lb 85.3 / 246.8 kg |
| 220 lb 99.8 kg | 62 / 213 lb 28.1 / 96.6 kg | 97 / 310 lb 44 / 140.6 kg | 143 / 426 lb 64.9 / 193.2 kg | 194 / 562 lb 88 / 254.9 kg |
| 230 lb 104.3 kg | 64 / 219 lb 29 / 99.3 kg | 100 / 319 lb 45.4 / 144.7 kg | 148 / 439 lb 67.1 / 199.1 kg | 199 / 578 lb 90.3 / 262.2 kg |
| 240 lb 108.9 kg | 66 / 226 lb 29.9 / 102.5 kg | 103 / 328 lb 46.7 / 148.8 kg | 152 / 451 lb 68.9 / 204.6 kg | 205 / 595 lb 93 / 269.9 kg |
How Your Barbell Single Leg Hip Thrust vs Hip Thrust 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 barbell single leg hip thrust strength level
The standards use the sex-specific thresholds from the individual Barbell Single Leg 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. 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.
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 barbell single leg hip thrust | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the hip thrust | Adjust hip thrust targets to exact bodyweight with the 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 Barbell Single Leg Hip Thrust and Hip Thrust 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 hip thrust standard is higher; below zero means the barbell single leg 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.
69.8 → 128.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the barbell single leg hip thrust standard. A plus sign means the hip thrust standard is higher. A minus sign means the barbell single leg hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +63 lb +28.6 kg | +84 lb +38.1 kg | +112 lb +50.8 kg | +154 lb +69.8 kg |
| 130 lb 59 kg | +66 lb +29.9 kg | +89 lb +40.4 kg | +118 lb +53.6 kg | +162 lb +73.5 kg |
| 140 lb 63.5 kg | +70 lb +31.7 kg | +93 lb +42.2 kg | +124 lb +56.3 kg | +170 lb +77.1 kg |
| 150 lb 68 kg | +73 lb +33.1 kg | +97 lb +44 kg | +130 lb +58.9 kg | +179 lb +81.2 kg |
| 160 lb 72.6 kg | +75 lb +34 kg | +101 lb +45.8 kg | +136 lb +61.6 kg | +187 lb +84.8 kg |
| 170 lb 77.1 kg | +79 lb +35.8 kg | +106 lb +48.1 kg | +142 lb +64.4 kg | +194 lb +88 kg |
| 180 lb 81.6 kg | +82 lb +37.2 kg | +110 lb +49.9 kg | +147 lb +66.7 kg | +202 lb +91.6 kg |
| 190 lb 86.2 kg | +85 lb +38.6 kg | +114 lb +51.7 kg | +152 lb +68.9 kg | +209 lb +94.8 kg |
| 200 lb 90.7 kg | +88 lb +39.9 kg | +118 lb +53.5 kg | +157 lb +71.2 kg | +216 lb +98 kg |
| 210 lb 95.3 kg | +91 lb +41.3 kg | +122 lb +55.3 kg | +163 lb +73.9 kg | +223 lb +101.2 kg |
| 220 lb 99.8 kg | +94 lb +42.6 kg | +125 lb +56.7 kg | +167 lb +75.7 kg | +231 lb +104.8 kg |
| 230 lb 104.3 kg | +96 lb +43.5 kg | +130 lb +59 kg | +172 lb +78 kg | +237 lb +107.5 kg |
| 240 lb 108.9 kg | +100 lb +45.3 kg | +134 lb +60.8 kg | +178 lb +80.7 kg | +244 lb +110.7 kg |
| 250 lb 113.4 kg | +102 lb +46.3 kg | +137 lb +62.1 kg | +183 lb +83 kg | +251 lb +113.9 kg |
| 260 lb 117.9 kg | +105 lb +47.6 kg | +140 lb +63.5 kg | +188 lb +85.3 kg | +258 lb +117 kg |
| 270 lb 122.5 kg | +107 lb +48.6 kg | +144 lb +65.3 kg | +192 lb +87.1 kg | +264 lb +119.8 kg |
| 280 lb 127 kg | +110 lb +49.9 kg | +148 lb +67.1 kg | +197 lb +89.3 kg | +271 lb +123 kg |
| 290 lb 131.5 kg | +113 lb +51.3 kg | +151 lb +68.5 kg | +201 lb +91.2 kg | +277 lb +125.7 kg |
| 300 lb 136.1 kg | +115 lb +52.1 kg | +155 lb +70.4 kg | +206 lb +93.5 kg | +283 lb +128.3 kg |
How Women’s Barbell Single Leg Hip Thrust and Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
98.9 → 176.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the barbell single leg hip thrust standard. A plus sign means the hip thrust standard is higher. A minus sign means the barbell single leg hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +89 lb +40.4 kg | +126 lb +57.1 kg | +167 lb +75.7 kg | +218 lb +98.9 kg |
| 110 lb 49.9 kg | +95 lb +43.1 kg | +134 lb +60.8 kg | +178 lb +80.8 kg | +232 lb +105.3 kg |
| 120 lb 54.4 kg | +101 lb +45.8 kg | +142 lb +64.4 kg | +188 lb +85.3 kg | +246 lb +111.6 kg |
| 130 lb 59 kg | +106 lb +48 kg | +150 lb +68.1 kg | +199 lb +90.3 kg | +259 lb +117.5 kg |
| 140 lb 63.5 kg | +112 lb +50.8 kg | +157 lb +71.2 kg | +209 lb +94.8 kg | +272 lb +123.3 kg |
| 150 lb 68 kg | +117 lb +53 kg | +165 lb +74.9 kg | +219 lb +99.4 kg | +285 lb +129.3 kg |
| 160 lb 72.6 kg | +122 lb +55.3 kg | +173 lb +78.5 kg | +229 lb +103.9 kg | +297 lb +134.7 kg |
| 170 lb 77.1 kg | +127 lb +57.6 kg | +179 lb +81.2 kg | +238 lb +107.9 kg | +310 lb +140.6 kg |
| 180 lb 81.6 kg | +132 lb +59.9 kg | +186 lb +84.3 kg | +248 lb +112.5 kg | +322 lb +146 kg |
| 190 lb 86.2 kg | +137 lb +62.1 kg | +193 lb +87.6 kg | +256 lb +116.1 kg | +333 lb +151.1 kg |
| 200 lb 90.7 kg | +142 lb +64.4 kg | +200 lb +90.7 kg | +266 lb +120.6 kg | +345 lb +156.4 kg |
| 210 lb 95.3 kg | +146 lb +66.2 kg | +206 lb +93.5 kg | +274 lb +124.3 kg | +356 lb +161.5 kg |
| 220 lb 99.8 kg | +151 lb +68.5 kg | +213 lb +96.6 kg | +283 lb +128.3 kg | +368 lb +166.9 kg |
| 230 lb 104.3 kg | +155 lb +70.3 kg | +219 lb +99.3 kg | +291 lb +132 kg | +379 lb +171.9 kg |
| 240 lb 108.9 kg | +160 lb +72.6 kg | +225 lb +102.1 kg | +299 lb +135.7 kg | +390 lb +176.9 kg |
Barbell Single Leg Hip Thrust and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict barbell single leg hip thrust test and a bench-supported barbell hip thrust. Use strict canonical Barbell Single Leg Hip Thrust and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Single Leg Hip Thrust setup and load convention
the total external barbell load across the hips, including the bar and plates, not bodyweight plus load total valid reps across both legs combined thrust the barbell with one working leg to controlled hip lockout without bilateral assistance, shortened top range, pelvis rotation, bench shift, bounce, or changing foot position Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 one recent Barbell Single Leg Hip Thrust result and one recent Hip Thrust result
Use each exercise’s canonical input: Weight used and a whole number from 1 to 12 reps for Barbell Single Leg Hip Thrust and Total barbell weight and a whole number from 1 to 12 reps for Hip Thrust.
Related Tools
- Barbell Single Leg Hip Thrust — View the individual Barbell Single Leg Hip Thrust standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Dumbbell Hip Thrust — 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.
- Glute Drive 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.