Cable Glute Kickback vs Hip Thrust Strength Standards
Compare your cable glute kickback and barbell hip thrust 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.
For Cable Glute Kickback, enter the cable resistance used for one working leg and total reps across both legs. For Hip Thrust, enter total barbell weight. Use a strict ankle-strap cable glute kickback using the same resistance and setup on both legs with total reps counted across both sides and a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension. 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.
Cable Glute Kickback vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable glute kickback and barbell 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 cable glute kickback and barbell 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 Cable Glute Kickback / 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 Cable Glute Kickback vs Hip Thrust Standards
How to read the table: The first number is Cable Glute Kickback; 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 | 14 / 126 lb 6.4 / 57.2 kg | 22 / 182 lb 10 / 82.6 kg | 35 / 252 lb 15.9 / 114.3 kg | 50 / 336 lb 22.7 / 152.4 kg |
| 130 lb 59 kg | 15 / 133 lb 6.8 / 60.3 kg | 23 / 192 lb 10.4 / 87.1 kg | 37 / 266 lb 16.8 / 120.7 kg | 53 / 354 lb 24 / 160.6 kg |
| 140 lb 63.5 kg | 16 / 140 lb 7.3 / 63.5 kg | 24 / 202 lb 10.9 / 91.6 kg | 39 / 279 lb 17.7 / 126.6 kg | 55 / 372 lb 24.9 / 168.7 kg |
| 150 lb 68 kg | 16 / 146 lb 7.3 / 66.2 kg | 26 / 211 lb 11.8 / 95.7 kg | 41 / 292 lb 18.6 / 132.4 kg | 58 / 390 lb 26.3 / 176.9 kg |
| 160 lb 72.6 kg | 17 / 152 lb 7.7 / 68.9 kg | 27 / 220 lb 12.2 / 99.8 kg | 43 / 305 lb 19.5 / 138.3 kg | 61 / 407 lb 27.7 / 184.6 kg |
| 170 lb 77.1 kg | 18 / 159 lb 8.2 / 72.1 kg | 28 / 229 lb 12.7 / 103.9 kg | 45 / 318 lb 20.4 / 144.2 kg | 63 / 423 lb 28.6 / 191.9 kg |
| 180 lb 81.6 kg | 18 / 165 lb 8.2 / 74.8 kg | 29 / 238 lb 13.2 / 108 kg | 46 / 330 lb 20.9 / 149.7 kg | 66 / 440 lb 29.9 / 199.6 kg |
| 190 lb 86.2 kg | 19 / 171 lb 8.6 / 77.6 kg | 30 / 247 lb 13.6 / 112 kg | 48 / 342 lb 21.8 / 155.1 kg | 68 / 456 lb 30.8 / 206.8 kg |
| 200 lb 90.7 kg | 20 / 177 lb 9.1 / 80.3 kg | 31 / 256 lb 14.1 / 116.1 kg | 50 / 354 lb 22.7 / 160.6 kg | 70 / 472 lb 31.8 / 214.1 kg |
| 210 lb 95.3 kg | 20 / 183 lb 9.1 / 83 kg | 32 / 264 lb 14.5 / 119.7 kg | 51 / 366 lb 23.1 / 166 kg | 73 / 487 lb 33.1 / 220.9 kg |
| 220 lb 99.8 kg | 21 / 189 lb 9.5 / 85.7 kg | 33 / 272 lb 15 / 123.4 kg | 53 / 377 lb 24 / 171 kg | 75 / 503 lb 34 / 228.2 kg |
| 230 lb 104.3 kg | 22 / 194 lb 10 / 88 kg | 34 / 281 lb 15.4 / 127.5 kg | 55 / 388 lb 24.9 / 176 kg | 77 / 518 lb 34.9 / 235 kg |
| 240 lb 108.9 kg | 22 / 200 lb 10 / 90.7 kg | 35 / 289 lb 15.9 / 131.1 kg | 56 / 400 lb 25.4 / 181.4 kg | 79 / 533 lb 35.8 / 241.8 kg |
| 250 lb 113.4 kg | 23 / 205 lb 10.4 / 93 kg | 36 / 297 lb 16.3 / 134.7 kg | 58 / 411 lb 26.3 / 186.4 kg | 82 / 548 lb 37.2 / 248.6 kg |
| 260 lb 117.9 kg | 23 / 211 lb 10.4 / 95.7 kg | 37 / 304 lb 16.8 / 137.9 kg | 59 / 422 lb 26.8 / 191.4 kg | 84 / 562 lb 38.1 / 254.9 kg |
| 270 lb 122.5 kg | 24 / 216 lb 10.9 / 98 kg | 38 / 312 lb 17.2 / 141.5 kg | 61 / 432 lb 27.7 / 196 kg | 86 / 576 lb 39 / 261.3 kg |
| 280 lb 127 kg | 25 / 221 lb 11.3 / 100.2 kg | 39 / 320 lb 17.7 / 145.1 kg | 62 / 443 lb 28.1 / 200.9 kg | 88 / 591 lb 39.9 / 268.1 kg |
| 290 lb 131.5 kg | 25 / 227 lb 11.3 / 103 kg | 40 / 327 lb 18.1 / 148.3 kg | 64 / 453 lb 29 / 205.5 kg | 90 / 604 lb 40.8 / 274 kg |
| 300 lb 136.1 kg | 26 / 232 lb 11.8 / 105.2 kg | 41 / 335 lb 18.6 / 152 kg | 65 / 464 lb 29.5 / 210.5 kg | 92 / 618 lb 41.7 / 280.3 kg |
Women’s Cable Glute Kickback vs Hip Thrust Standards
How to read the table: The first number is Cable Glute Kickback; 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 | 9 / 126 lb 4.1 / 57.2 kg | 15 / 183 lb 6.8 / 83 kg | 24 / 252 lb 10.9 / 114.3 kg | 36 / 332 lb 16.3 / 150.6 kg |
| 110 lb 49.9 kg | 10 / 134 lb 4.5 / 60.8 kg | 16 / 195 lb 7.3 / 88.5 kg | 26 / 268 lb 11.8 / 121.6 kg | 38 / 354 lb 17.2 / 160.6 kg |
| 120 lb 54.4 kg | 10 / 142 lb 4.5 / 64.4 kg | 17 / 207 lb 7.7 / 93.9 kg | 28 / 284 lb 12.7 / 128.8 kg | 41 / 375 lb 18.6 / 170.1 kg |
| 130 lb 59 kg | 11 / 150 lb 5 / 68 kg | 18 / 218 lb 8.2 / 98.9 kg | 29 / 300 lb 13.2 / 136.1 kg | 43 / 395 lb 19.5 / 179.2 kg |
| 140 lb 63.5 kg | 11 / 158 lb 5 / 71.7 kg | 19 / 229 lb 8.6 / 103.9 kg | 31 / 315 lb 14.1 / 142.9 kg | 45 / 415 lb 20.4 / 188.2 kg |
| 150 lb 68 kg | 12 / 165 lb 5.4 / 74.8 kg | 20 / 240 lb 9.1 / 108.9 kg | 32 / 330 lb 14.5 / 149.7 kg | 47 / 435 lb 21.3 / 197.3 kg |
| 160 lb 72.6 kg | 13 / 172 lb 5.9 / 78 kg | 21 / 251 lb 9.5 / 113.9 kg | 33 / 345 lb 15 / 156.5 kg | 49 / 454 lb 22.2 / 205.9 kg |
| 170 lb 77.1 kg | 13 / 179 lb 5.9 / 81.2 kg | 22 / 261 lb 10 / 118.4 kg | 35 / 359 lb 15.9 / 162.8 kg | 51 / 473 lb 23.1 / 214.5 kg |
| 180 lb 81.6 kg | 14 / 186 lb 6.4 / 84.4 kg | 23 / 271 lb 10.4 / 122.9 kg | 36 / 373 lb 16.3 / 169.2 kg | 53 / 491 lb 24 / 222.7 kg |
| 190 lb 86.2 kg | 14 / 193 lb 6.4 / 87.5 kg | 23 / 281 lb 10.4 / 127.5 kg | 37 / 386 lb 16.8 / 175.1 kg | 55 / 509 lb 24.9 / 230.9 kg |
| 200 lb 90.7 kg | 15 / 200 lb 6.8 / 90.7 kg | 24 / 291 lb 10.9 / 132 kg | 39 / 400 lb 17.7 / 181.4 kg | 57 / 527 lb 25.9 / 239 kg |
| 210 lb 95.3 kg | 15 / 206 lb 6.8 / 93.4 kg | 25 / 300 lb 11.3 / 136.1 kg | 40 / 413 lb 18.1 / 187.3 kg | 59 / 544 lb 26.8 / 246.8 kg |
| 220 lb 99.8 kg | 15 / 213 lb 6.8 / 96.6 kg | 26 / 310 lb 11.8 / 140.6 kg | 41 / 426 lb 18.6 / 193.2 kg | 61 / 562 lb 27.7 / 254.9 kg |
| 230 lb 104.3 kg | 16 / 219 lb 7.3 / 99.3 kg | 27 / 319 lb 12.2 / 144.7 kg | 43 / 439 lb 19.5 / 199.1 kg | 62 / 578 lb 28.1 / 262.2 kg |
| 240 lb 108.9 kg | 16 / 226 lb 7.3 / 102.5 kg | 27 / 328 lb 12.2 / 148.8 kg | 44 / 451 lb 20 / 204.6 kg | 64 / 595 lb 29 / 269.9 kg |
How Your Cable Glute Kickback 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 cable glute kickback strength level
The standards use the sex-specific strength levels from the individual Cable Glute Kickback 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 use more cable resistance without requiring strength to increase pound for pound.
3. Find the barbell hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Barbell 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 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 cable glute kickback | Adjust cable glute kickback targets to exact bodyweight while preserving the one-working-leg cable setting and total-reps conventions. |
| Rate the barbell hip thrust | Adjust barbell 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 Cable Glute Kickback 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 barbell hip thrust standard is higher; below zero means the cable glute kickback 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.
129.7 → 238.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the cable glute kickback standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the cable glute kickback standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +112 lb +50.8 kg | +160 lb +72.6 kg | +217 lb +98.4 kg | +286 lb +129.7 kg |
| 130 lb 59 kg | +118 lb +53.5 kg | +169 lb +76.7 kg | +229 lb +103.9 kg | +301 lb +136.6 kg |
| 140 lb 63.5 kg | +124 lb +56.2 kg | +178 lb +80.7 kg | +240 lb +108.9 kg | +317 lb +143.8 kg |
| 150 lb 68 kg | +130 lb +58.9 kg | +185 lb +83.9 kg | +251 lb +113.8 kg | +332 lb +150.6 kg |
| 160 lb 72.6 kg | +135 lb +61.2 kg | +193 lb +87.6 kg | +262 lb +118.8 kg | +346 lb +156.9 kg |
| 170 lb 77.1 kg | +141 lb +63.9 kg | +201 lb +91.2 kg | +273 lb +123.8 kg | +360 lb +163.3 kg |
| 180 lb 81.6 kg | +147 lb +66.6 kg | +209 lb +94.8 kg | +284 lb +128.8 kg | +374 lb +169.7 kg |
| 190 lb 86.2 kg | +152 lb +69 kg | +217 lb +98.4 kg | +294 lb +133.3 kg | +388 lb +176 kg |
| 200 lb 90.7 kg | +157 lb +71.2 kg | +225 lb +102 kg | +304 lb +137.9 kg | +402 lb +182.3 kg |
| 210 lb 95.3 kg | +163 lb +73.9 kg | +232 lb +105.2 kg | +315 lb +142.9 kg | +414 lb +187.8 kg |
| 220 lb 99.8 kg | +168 lb +76.2 kg | +239 lb +108.4 kg | +324 lb +147 kg | +428 lb +194.2 kg |
| 230 lb 104.3 kg | +172 lb +78 kg | +247 lb +112.1 kg | +333 lb +151.1 kg | +441 lb +200.1 kg |
| 240 lb 108.9 kg | +178 lb +80.7 kg | +254 lb +115.2 kg | +344 lb +156 kg | +454 lb +206 kg |
| 250 lb 113.4 kg | +182 lb +82.6 kg | +261 lb +118.4 kg | +353 lb +160.1 kg | +466 lb +211.4 kg |
| 260 lb 117.9 kg | +188 lb +85.3 kg | +267 lb +121.1 kg | +363 lb +164.6 kg | +478 lb +216.8 kg |
| 270 lb 122.5 kg | +192 lb +87.1 kg | +274 lb +124.3 kg | +371 lb +168.3 kg | +490 lb +222.3 kg |
| 280 lb 127 kg | +196 lb +88.9 kg | +281 lb +127.4 kg | +381 lb +172.8 kg | +503 lb +228.2 kg |
| 290 lb 131.5 kg | +202 lb +91.7 kg | +287 lb +130.2 kg | +389 lb +176.5 kg | +514 lb +233.2 kg |
| 300 lb 136.1 kg | +206 lb +93.4 kg | +294 lb +133.4 kg | +399 lb +181 kg | +526 lb +238.6 kg |
How Women’s Cable Glute Kickback 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.
134.3 → 240.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the cable glute kickback standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the cable glute kickback standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +117 lb +53.1 kg | +168 lb +76.2 kg | +228 lb +103.4 kg | +296 lb +134.3 kg |
| 110 lb 49.9 kg | +124 lb +56.3 kg | +179 lb +81.2 kg | +242 lb +109.8 kg | +316 lb +143.4 kg |
| 120 lb 54.4 kg | +132 lb +59.9 kg | +190 lb +86.2 kg | +256 lb +116.1 kg | +334 lb +151.5 kg |
| 130 lb 59 kg | +139 lb +63 kg | +200 lb +90.7 kg | +271 lb +122.9 kg | +352 lb +159.7 kg |
| 140 lb 63.5 kg | +147 lb +66.7 kg | +210 lb +95.3 kg | +284 lb +128.8 kg | +370 lb +167.8 kg |
| 150 lb 68 kg | +153 lb +69.4 kg | +220 lb +99.8 kg | +298 lb +135.2 kg | +388 lb +176 kg |
| 160 lb 72.6 kg | +159 lb +72.1 kg | +230 lb +104.4 kg | +312 lb +141.5 kg | +405 lb +183.7 kg |
| 170 lb 77.1 kg | +166 lb +75.3 kg | +239 lb +108.4 kg | +324 lb +146.9 kg | +422 lb +191.4 kg |
| 180 lb 81.6 kg | +172 lb +78 kg | +248 lb +112.5 kg | +337 lb +152.9 kg | +438 lb +198.7 kg |
| 190 lb 86.2 kg | +179 lb +81.1 kg | +258 lb +117.1 kg | +349 lb +158.3 kg | +454 lb +206 kg |
| 200 lb 90.7 kg | +185 lb +83.9 kg | +267 lb +121.1 kg | +361 lb +163.7 kg | +470 lb +213.1 kg |
| 210 lb 95.3 kg | +191 lb +86.6 kg | +275 lb +124.8 kg | +373 lb +169.2 kg | +485 lb +220 kg |
| 220 lb 99.8 kg | +198 lb +89.8 kg | +284 lb +128.8 kg | +385 lb +174.6 kg | +501 lb +227.2 kg |
| 230 lb 104.3 kg | +203 lb +92 kg | +292 lb +132.5 kg | +396 lb +179.6 kg | +516 lb +234.1 kg |
| 240 lb 108.9 kg | +210 lb +95.2 kg | +301 lb +136.6 kg | +407 lb +184.6 kg | +531 lb +240.9 kg |
Cable Glute Kickback and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict cable glute kickback and a raw barbell hip thrust. Use strict ankle-strap cable kickbacks and full-range bench-supported barbell hip thrusts under each tool’s load, reps, body position, range, and finish rules. Do not substitute machine or band kickbacks, pull-throughs, glute bridges, Smith or machine hip thrusts, partial reps, lumbar-extension reps, or assisted reps.
Enter the one-working-leg cable setting and total reps across both legs
Use one ankle strap on a low cable and the same station, resistance, support, body angle, and range on both legs. Enter the cable setting for one working leg and total valid reps across both legs. Do not count lumbar extension, pelvis twist, knee-swing momentum, torso swing, cable rebound, partial range, machine or band substitutions, or stronger-side compensation.
Use a full-range bench-supported barbell hip thrust
Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.
Enter one recent Cable Glute Kickback set and one recent Hip Thrust set
For the kickback, enter the one-working-leg cable setting and total valid reps across both legs. For the hip thrust, enter total loaded barbell weight and bilateral reps. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Cable Glute Kickback — View the individual Cable Glute Kickback standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Glute Kickback Machine — 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 Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.