Cable Hip Thrust Strength Standards Calculator
Under strict Cable Hip Thrust strength standards, Novice starts around 0.65x bodyweight for men and 0.50x for women, while Elite starts around 1.7x for men and 1.4x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Cable Hip Thrust is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Cable Hip Thrust standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Cable Hip Thrust Strength Score
Your Cable Hip Thrust strength score is estimated 1RM divided by bodyweight. The calculator uses the selected cable resistance applied to the hips for the bench-supported hip-thrust setup, valid Cable Hip Thrust reps, and your bodyweight to create a bodyweight-ratio score. That ratio lets two lifters compare the same exercise without pretending that absolute weight alone tells the full story.
This result is specific to Cable Hip Thrust. A counted rep should meet this standard: thrust from the same hip-flexed start to a controlled full hip-extension finish without changing bench height, attachment position, range, or trunk control. The score is not a general label for every nearby hinge exercise, and it should not be used for Barbell Hip Thrust, Hip Thrust Machine, Cable Pull Through, Cable Glute Bridge when floor-based is the tested standard, Barbell Glute Bridge, partial lockouts, bounced reps, bench setup changes, Any variation where bodyweight-only ability, per-side weight, cable-stack weight, machine weight, implement weight, or combined weight is entered under the wrong convention. Those variations may be useful training choices, but they answer a different standards question.
For example, a 200 lb male with a 260 lb estimated 1RM reaches the Advanced boundary for this calculator. A 150 lb female with a 210 lb estimated 1RM reaches the Elite boundary. The same absolute number can land in a different tier when bodyweight changes, which is why the ratio matters.
The most useful reading is practical. Beginner and Novice results usually mean the lifter should make the rep more repeatable before chasing a heavier test. Intermediate results show useful familiarity with the exercise. Advanced and Elite results show strong relative performance only when every counted rep keeps the same range, setup, and finish.
Use the score as a snapshot, then write down the rep details that made the snapshot valid. A later increase means more when the same implement, same setup rule, same range, same support position, and same rep quality were used again.
Cable Hip Thrust Strength Standards
The Cable Hip Thrust tables show where an estimated 1RM falls from Beginner through Elite, plus the Stretch benchmark, at each listed bodyweight. The ranges use allometric scaling, so they rise with bodyweight without increasing pound-for-pound.
Choose the table for your sex, find the row nearest your bodyweight, and locate the range containing your estimated 1RM. Each boundary belongs to the higher level. The calculator uses your exact bodyweight and remains the final result for bodyweights between rows.
Men’s Cable Hip Thrust Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 91 lb | 91–132 lb | 133–181 lb | 182–237 lb | 238–285 lb | 286 lb+ |
| 130 lb | Under 96 lb | 96–140 lb | 141–191 lb | 192–250 lb | 251–301 lb | 302 lb+ |
| 140 lb | Under 101 lb | 101–147 lb | 148–201 lb | 202–263 lb | 264–316 lb | 317 lb+ |
| 150 lb | Under 106 lb | 106–154 lb | 155–210 lb | 211–275 lb | 276–331 lb | 332 lb+ |
| 160 lb | Under 111 lb | 111–160 lb | 161–219 lb | 220–287 lb | 288–346 lb | 347 lb+ |
| 170 lb | Under 115 lb | 115–167 lb | 168–228 lb | 229–299 lb | 300–360 lb | 361 lb+ |
| 180 lb | Under 120 lb | 120–174 lb | 175–237 lb | 238–311 lb | 312–374 lb | 375 lb+ |
| 190 lb | Under 124 lb | 124–180 lb | 181–246 lb | 247–322 lb | 323–388 lb | 389 lb+ |
| 200 lb | Under 128 lb | 128–186 lb | 187–255 lb | 256–333 lb | 334–402 lb | 403 lb+ |
| 210 lb | Under 133 lb | 133–192 lb | 193–263 lb | 264–344 lb | 345–415 lb | 416 lb+ |
| 220 lb | Under 137 lb | 137–199 lb | 200–271 lb | 272–355 lb | 356–428 lb | 429 lb+ |
| 230 lb | Under 141 lb | 141–205 lb | 206–280 lb | 281–366 lb | 367–441 lb | 442 lb+ |
| 240 lb | Under 145 lb | 145–211 lb | 212–288 lb | 289–376 lb | 377–454 lb | 455 lb+ |
| 250 lb | Under 149 lb | 149–216 lb | 217–296 lb | 297–387 lb | 388–466 lb | 467 lb+ |
| 260 lb | Under 153 lb | 153–222 lb | 223–303 lb | 304–397 lb | 398–478 lb | 479 lb+ |
Women’s Cable Hip Thrust Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 57 lb | 57–85 lb | 86–120 lb | 121–159 lb | 160–194 lb | 195 lb+ |
| 110 lb | Under 61 lb | 61–91 lb | 92–127 lb | 128–170 lb | 171–206 lb | 207 lb+ |
| 120 lb | Under 65 lb | 65–96 lb | 97–135 lb | 136–180 lb | 181–219 lb | 220 lb+ |
| 130 lb | Under 68 lb | 68–102 lb | 103–143 lb | 144–190 lb | 191–231 lb | 232 lb+ |
| 140 lb | Under 72 lb | 72–107 lb | 108–150 lb | 151–200 lb | 201–243 lb | 244 lb+ |
| 150 lb | Under 75 lb | 75–112 lb | 113–157 lb | 158–209 lb | 210–254 lb | 255 lb+ |
| 160 lb | Under 78 lb | 78–117 lb | 118–164 lb | 165–218 lb | 219–265 lb | 266 lb+ |
| 170 lb | Under 82 lb | 82–122 lb | 123–171 lb | 172–227 lb | 228–276 lb | 277 lb+ |
| 180 lb | Under 85 lb | 85–127 lb | 128–177 lb | 178–236 lb | 237–287 lb | 288 lb+ |
| 190 lb | Under 88 lb | 88–131 lb | 132–184 lb | 185–245 lb | 246–298 lb | 299 lb+ |
| 200 lb | Under 91 lb | 91–136 lb | 137–190 lb | 191–253 lb | 254–308 lb | 309 lb+ |
| 210 lb | Under 94 lb | 94–140 lb | 141–197 lb | 198–262 lb | 263–318 lb | 319 lb+ |
| 220 lb | Under 97 lb | 97–145 lb | 146–203 lb | 204–270 lb | 271–328 lb | 329 lb+ |
These are Endura’s practical Cable Hip Thrust standards. They are built from exercise-specific reference thresholds and validated against the calculator’s exact lower-inclusive tier boundaries; they are not population averages.
How the Cable Hip Thrust Calculator Works
The calculator takes sex, bodyweight, working weight, and reps. A one-rep entry uses that weight directly as estimated 1RM. A multi-rep entry estimates 1RM from the set first, then divides the estimate by bodyweight and compares the ratio with the selected sex table.
Ratio equals estimated 1RM divided by bodyweight. If a lifter at 200 lb bodyweight records a 260 lb estimated 1RM, the ratio is near 1.300x and reaches Advanced. If bodyweight rises while the estimated 1RM stays the same, the ratio falls and the tier can change.
Use one unit family for bodyweight and working weight. Pounds and kilograms both work because the calculator normalizes the math internally. What matters most is that the entered set uses the selected cable resistance applied to the hips for the bench-supported hip-thrust setup and valid Cable Hip Thrust reps that meet the accepted rule.
Multi-rep entries are best when the rep count is challenging but honest. Very high-rep sets can make estimates less precise, especially when fatigue changes range or finish quality. For a standards test, choose a set where the last valid rep still looks like the first valid rep.
The calculator does not add age, sport, equipment-brand, or technique-style multipliers. It answers the specific Cable Hip Thrust question described here, using the same bodyweight-ratio logic as the rest of the standards system.
Elite Cable Hip Thrust Strength Levels
Elite Cable Hip Thrust strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
At 200 lb bodyweight, Elite begins around 340 lb for men. At 150 lb bodyweight, Elite begins around 210 lb for women. Those numbers are impressive only when the entry still reflects the selected cable resistance applied to the hips for the bench-supported hip-thrust setup, valid Cable Hip Thrust reps, and the accepted rep.
Elite lifters should audit reps more strictly, not less. Heavier attempts often tempt shortened range, changed support, body English, or a nearby variation. A bigger number that changes the exercise does not prove a stronger Cable Hip Thrust.
Video is useful at this tier. Side or three-quarter view can show range, start position, path, and finish quality. Review the footage before entering a max set so the calculator records what actually happened.
Training at this level usually alternates clean heavy singles, moderate technical work, and targeted assistance. The goal is to make the strict rep durable rather than turn every session into a max attempt.
Cable Hip Thrust Strength Compared to Other Lifts
Comparisons are useful because they explain why standards differ. Cable Hip Thrust sits near related movements, but the ratios should not be copied because the implement, support, range, path, and finish rule are specific to this calculator.
| Related movement | Comparison purpose | What the gap can reveal |
|---|---|---|
| Barbell Hip Thrust | closest neighboring standard | A higher Cable Hip Thrust score can show skill in this exact setup, while a lower score points to the constraint this calculator isolates. |
| Hip Thrust Machine | same family contrast | If the related lift is far ahead, the limiting factor is often range, bracing, grip, or strict finish quality here. |
| Cable Pull Through | equipment contrast | If this score is far ahead, confirm the set did not drift into a disallowed variation. |
| Glute Bridge | range and control comparison | The comparison is useful because the bodyweight-ratio math is shared while the accepted rep is different. |
| Barbell Glute Bridge | heavier strength ceiling | A similar tier can suggest balanced development, but it still does not make the two entries interchangeable. |
| Plate weighted Hip Thrust | technique transfer check | Use the gap to choose training work instead of forcing one result to predict the other. |
If a related lift is much stronger, look for the one constraint unique to Cable Hip Thrust: range, support position, grip, bracing, or finish control. If Cable Hip Thrust is much stronger, confirm that the set did not become one of the disallowed variations.
Also separate implement families before drawing conclusions. A barbell version may reward a straighter path and heavier total weight, a dumbbell version may make grip and wrist position the limiter, a cable or machine version may remove some bracing demand, and a squat, press, row, curl, or extension pattern belongs in a different standards family entirely.
The goal is not to make all badges match. The goal is to identify whether the difference comes from true strength, a technical bottleneck, or a substituted movement that only looks similar on paper.
Milestones in Cable Hip Thrust Strength
Milestones turn tier ratios into training targets. They are most useful when they are tied to bodyweight and rep quality instead of vague goals such as strong or heavy.
| Milestone | Example target | Why it matters | Next focus |
|---|---|---|---|
| First valid strict cable hip thrust rep | 3 to 5 clean reps at a repeatable training weight | Shows the lifter can follow the accepted rule before a max test | Keep setup identical across sets |
| Novice boundary | Men near 130 lb; women near 75 lb | Creates a first bodyweight-ratio benchmark | Build range and control |
| Intermediate boundary | Men near 190 lb; women near 113 lb | Shows the lift is no longer just familiar | Address the main limiter |
| Advanced boundary | Men near 260 lb; women near 158 lb | Marks strong relative performance for this exercise | Use smaller jumps and more video review |
| Elite boundary | Men near 340 lb; women near 210 lb | Shows high-level strength in the exact standard | Protect strict rep quality |
| Stretch benchmark | Men near 410 lb; women near 255 lb | Represents an unusually strong score in this calculator | Retest sparingly and recover well |
| Five-rep practice target | Use a set that estimates near 190 lb for a 200 lb male or 113 lb for a 150 lb female | Builds a cleaner estimate before a heavier test | Keep every rep visually identical |
| Ten percent improvement target | Move a 190 lb estimate toward 209 lb, or a 113 lb estimate toward 124 lb | Gives a concrete block goal without requiring a new tier | Retest only when the same rule survives |
Milestones should never override the accepted rep. A lifter who reaches the Advanced number with a substituted movement has not reached the Advanced Cable Hip Thrust milestone. A lifter who barely misses with excellent reps is often closer to durable progress than the badge alone suggests.
Related Strength Standards Tools
Related tools place Cable Hip Thrust inside a broader strength map. They help explain why a lifter may be strong in one nearby movement and average in another. They are not substitutions, and their scores should stay separate from the current calculator.
- Hip Thrust Machine gives a same-family contrast where equipment and support can change the result quickly. A gap often points to grip, range, bracing, or skill rather than one universal strength ceiling.
- Cable Pull Through is useful when the current score feels surprising. Check it only after the Cable Hip Thrust reps are valid, then use the difference to choose assistance work.
- Barbell Glute Bridge helps frame broader strength without replacing the Cable Hip Thrust standard. If it is far ahead, audit the exact range and finish required here.
- Cable Glute Bridge belongs in the comparison set because the name may sound close while the accepted rep is not identical. Use the tool as context, not as a replacement entry.
- Romanian Deadlift gives another bodyweight-ratio lens for the same training neighborhood. The most useful note is why the gap exists: range, depth, path, bracing, or control.
Use these tools after you have a valid Cable Hip Thrust result. If the comparison changes your interpretation, write down the likely reason: range, grip, path, support, bracing, lockout, depth, or control. That note is often more useful than the badge alone.