Cable Hip Thrust vs Cable Pull Through Strength Standards
Compare your cable hip thrust and cable pull-through 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 selected or loaded cable resistance shown for each exercise. Use the same station and setup when retesting each movement, but do not treat one station's label as a universal force equivalent. Use a strict cable hip thrust from the same hip-flexed start to controlled full hip extension and a strict standing low-cable pull-through with a controlled hinge and tall hip-extension finish. 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 Hip Thrust vs Cable Pull Through Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable hip thrust and cable pull-through 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 hip thrust and cable pull-through.
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 Hip Thrust / Cable Pull Through, 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 Hip Thrust vs Cable Pull Through Standards
How to read the table: The first number is Cable Hip Thrust; the second is Cable Pull Through. 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 | 91 / 49 lb 41.3 / 22.2 kg | 133 / 77 lb 60.3 / 34.9 kg | 182 / 115 lb 82.6 / 52.2 kg | 238 / 151 lb 108 / 68.5 kg |
| 130 lb 59 kg | 96 / 52 lb 43.5 / 23.6 kg | 141 / 82 lb 64 / 37.2 kg | 192 / 121 lb 87.1 / 54.9 kg | 251 / 159 lb 113.9 / 72.1 kg |
| 140 lb 63.5 kg | 101 / 55 lb 45.8 / 24.9 kg | 148 / 86 lb 67.1 / 39 kg | 202 / 127 lb 91.6 / 57.6 kg | 264 / 167 lb 119.7 / 75.7 kg |
| 150 lb 68 kg | 106 / 57 lb 48.1 / 25.9 kg | 155 / 90 lb 70.3 / 40.8 kg | 211 / 133 lb 95.7 / 60.3 kg | 276 / 175 lb 125.2 / 79.4 kg |
| 160 lb 72.6 kg | 111 / 60 lb 50.3 / 27.2 kg | 161 / 94 lb 73 / 42.6 kg | 220 / 139 lb 99.8 / 63 kg | 288 / 183 lb 130.6 / 83 kg |
| 170 lb 77.1 kg | 115 / 62 lb 52.2 / 28.1 kg | 168 / 97 lb 76.2 / 44 kg | 229 / 145 lb 103.9 / 65.8 kg | 300 / 190 lb 136.1 / 86.2 kg |
| 180 lb 81.6 kg | 120 / 65 lb 54.4 / 29.5 kg | 175 / 101 lb 79.4 / 45.8 kg | 238 / 150 lb 108 / 68 kg | 312 / 198 lb 141.5 / 89.8 kg |
| 190 lb 86.2 kg | 124 / 67 lb 56.2 / 30.4 kg | 181 / 105 lb 82.1 / 47.6 kg | 247 / 156 lb 112 / 70.8 kg | 323 / 205 lb 146.5 / 93 kg |
| 200 lb 90.7 kg | 128 / 69 lb 58.1 / 31.3 kg | 187 / 109 lb 84.8 / 49.4 kg | 256 / 161 lb 116.1 / 73 kg | 334 / 212 lb 151.5 / 96.2 kg |
| 210 lb 95.3 kg | 133 / 72 lb 60.3 / 32.7 kg | 193 / 112 lb 87.5 / 50.8 kg | 264 / 167 lb 119.7 / 75.7 kg | 345 / 219 lb 156.5 / 99.3 kg |
| 220 lb 99.8 kg | 137 / 74 lb 62.1 / 33.6 kg | 200 / 116 lb 90.7 / 52.6 kg | 272 / 172 lb 123.4 / 78 kg | 356 / 226 lb 161.5 / 102.5 kg |
| 230 lb 104.3 kg | 141 / 76 lb 64 / 34.5 kg | 206 / 119 lb 93.4 / 54 kg | 281 / 177 lb 127.5 / 80.3 kg | 367 / 233 lb 166.5 / 105.7 kg |
| 240 lb 108.9 kg | 145 / 78 lb 65.8 / 35.4 kg | 212 / 123 lb 96.2 / 55.8 kg | 289 / 182 lb 131.1 / 82.6 kg | 377 / 240 lb 171 / 108.9 kg |
| 250 lb 113.4 kg | 149 / 80 lb 67.6 / 36.3 kg | 217 / 126 lb 98.4 / 57.2 kg | 297 / 187 lb 134.7 / 84.8 kg | 388 / 246 lb 176 / 111.6 kg |
| 260 lb 117.9 kg | 153 / 83 lb 69.4 / 37.6 kg | 223 / 129 lb 101.2 / 58.5 kg | 304 / 192 lb 137.9 / 87.1 kg | 398 / 253 lb 180.5 / 114.8 kg |
| 270 lb 122.5 kg | 157 / 85 lb 71.2 / 38.6 kg | 229 / 133 lb 103.9 / 60.3 kg | 312 / 197 lb 141.5 / 89.4 kg | 408 / 259 lb 185.1 / 117.5 kg |
| 280 lb 127 kg | 161 / 87 lb 73 / 39.5 kg | 234 / 136 lb 106.1 / 61.7 kg | 320 / 202 lb 145.1 / 91.6 kg | 418 / 265 lb 189.6 / 120.2 kg |
| 290 lb 131.5 kg | 164 / 89 lb 74.4 / 40.4 kg | 240 / 139 lb 108.9 / 63 kg | 327 / 207 lb 148.3 / 93.9 kg | 428 / 272 lb 194.1 / 123.4 kg |
| 300 lb 136.1 kg | 168 / 91 lb 76.2 / 41.3 kg | 245 / 142 lb 111.1 / 64.4 kg | 335 / 212 lb 152 / 96.2 kg | 438 / 278 lb 198.7 / 126.1 kg |
Women’s Cable Hip Thrust vs Cable Pull Through Standards
How to read the table: The first number is Cable Hip Thrust; the second is Cable Pull Through. 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 | 57 / 29 lb 25.9 / 13.2 kg | 86 / 46 lb 39 / 20.9 kg | 121 / 71 lb 54.9 / 32.2 kg | 160 / 96 lb 72.6 / 43.5 kg |
| 110 lb 49.9 kg | 61 / 31 lb 27.7 / 14.1 kg | 92 / 49 lb 41.7 / 22.2 kg | 128 / 76 lb 58.1 / 34.5 kg | 171 / 102 lb 77.6 / 46.3 kg |
| 120 lb 54.4 kg | 65 / 33 lb 29.5 / 15 kg | 97 / 52 lb 44 / 23.6 kg | 136 / 80 lb 61.7 / 36.3 kg | 181 / 109 lb 82.1 / 49.4 kg |
| 130 lb 59 kg | 68 / 35 lb 30.8 / 15.9 kg | 103 / 55 lb 46.7 / 24.9 kg | 144 / 85 lb 65.3 / 38.6 kg | 191 / 115 lb 86.6 / 52.2 kg |
| 140 lb 63.5 kg | 72 / 36 lb 32.7 / 16.3 kg | 108 / 57 lb 49 / 25.9 kg | 151 / 89 lb 68.5 / 40.4 kg | 201 / 120 lb 91.2 / 54.4 kg |
| 150 lb 68 kg | 75 / 38 lb 34 / 17.2 kg | 113 / 60 lb 51.3 / 27.2 kg | 158 / 93 lb 71.7 / 42.2 kg | 210 / 126 lb 95.3 / 57.2 kg |
| 160 lb 72.6 kg | 78 / 40 lb 35.4 / 18.1 kg | 118 / 63 lb 53.5 / 28.6 kg | 165 / 97 lb 74.8 / 44 kg | 219 / 132 lb 99.3 / 59.9 kg |
| 170 lb 77.1 kg | 82 / 41 lb 37.2 / 18.6 kg | 123 / 65 lb 55.8 / 29.5 kg | 172 / 101 lb 78 / 45.8 kg | 228 / 137 lb 103.4 / 62.1 kg |
| 180 lb 81.6 kg | 85 / 43 lb 38.6 / 19.5 kg | 128 / 68 lb 58.1 / 30.8 kg | 178 / 105 lb 80.7 / 47.6 kg | 237 / 142 lb 107.5 / 64.4 kg |
| 190 lb 86.2 kg | 88 / 44 lb 39.9 / 20 kg | 132 / 70 lb 59.9 / 31.8 kg | 185 / 109 lb 83.9 / 49.4 kg | 246 / 148 lb 111.6 / 67.1 kg |
| 200 lb 90.7 kg | 91 / 46 lb 41.3 / 20.9 kg | 137 / 73 lb 62.1 / 33.1 kg | 191 / 113 lb 86.6 / 51.3 kg | 254 / 153 lb 115.2 / 69.4 kg |
| 210 lb 95.3 kg | 94 / 48 lb 42.6 / 21.8 kg | 141 / 75 lb 64 / 34 kg | 198 / 116 lb 89.8 / 52.6 kg | 263 / 158 lb 119.3 / 71.7 kg |
| 220 lb 99.8 kg | 97 / 49 lb 44 / 22.2 kg | 146 / 77 lb 66.2 / 34.9 kg | 204 / 120 lb 92.5 / 54.4 kg | 271 / 163 lb 122.9 / 73.9 kg |
| 230 lb 104.3 kg | 100 / 51 lb 45.4 / 23.1 kg | 150 / 80 lb 68 / 36.3 kg | 210 / 124 lb 95.3 / 56.2 kg | 279 / 168 lb 126.6 / 76.2 kg |
| 240 lb 108.9 kg | 103 / 52 lb 46.7 / 23.6 kg | 155 / 82 lb 70.3 / 37.2 kg | 216 / 127 lb 98 / 57.6 kg | 287 / 172 lb 130.2 / 78 kg |
How Your Cable Hip Thrust vs Cable Pull Through 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 hip thrust strength level
The cable hip thrust standards use the sex-specific strength levels from the individual Cable 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 selected cable resistance without requiring strength to increase pound for pound.
3. Find the cable pull-through strength level
The cable pull-through standards use the sex-specific strength levels from the individual Cable Pull Through 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 hinge more selected cable resistance 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 hip thrust | Adjust cable hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the cable pull-through | Adjust cable pull-through 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 Hip Thrust and Cable Pull Through 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 cable pull-through standard is higher; below zero means the cable 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.
39.5 → 72.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable pull-through standard minus the cable hip thrust standard. A plus sign means the cable pull-through standard is higher. A minus sign means the cable hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19.1 kg | −56 lb −25.4 kg | −67 lb −30.4 kg | −87 lb −39.5 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −59 lb −26.8 kg | −71 lb −32.2 kg | −92 lb −41.8 kg |
| 140 lb 63.5 kg | −46 lb −20.9 kg | −62 lb −28.1 kg | −75 lb −34 kg | −97 lb −44 kg |
| 150 lb 68 kg | −49 lb −22.2 kg | −65 lb −29.5 kg | −78 lb −35.4 kg | −101 lb −45.8 kg |
| 160 lb 72.6 kg | −51 lb −23.1 kg | −67 lb −30.4 kg | −81 lb −36.8 kg | −105 lb −47.6 kg |
| 170 lb 77.1 kg | −53 lb −24.1 kg | −71 lb −32.2 kg | −84 lb −38.1 kg | −110 lb −49.9 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −74 lb −33.6 kg | −88 lb −40 kg | −114 lb −51.7 kg |
| 190 lb 86.2 kg | −57 lb −25.8 kg | −76 lb −34.5 kg | −91 lb −41.2 kg | −118 lb −53.5 kg |
| 200 lb 90.7 kg | −59 lb −26.8 kg | −78 lb −35.4 kg | −95 lb −43.1 kg | −122 lb −55.3 kg |
| 210 lb 95.3 kg | −61 lb −27.6 kg | −81 lb −36.7 kg | −97 lb −44 kg | −126 lb −57.2 kg |
| 220 lb 99.8 kg | −63 lb −28.5 kg | −84 lb −38.1 kg | −100 lb −45.4 kg | −130 lb −59 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −87 lb −39.4 kg | −104 lb −47.2 kg | −134 lb −60.8 kg |
| 240 lb 108.9 kg | −67 lb −30.4 kg | −89 lb −40.4 kg | −107 lb −48.5 kg | −137 lb −62.1 kg |
| 250 lb 113.4 kg | −69 lb −31.3 kg | −91 lb −41.2 kg | −110 lb −49.9 kg | −142 lb −64.4 kg |
| 260 lb 117.9 kg | −70 lb −31.8 kg | −94 lb −42.7 kg | −112 lb −50.8 kg | −145 lb −65.7 kg |
| 270 lb 122.5 kg | −72 lb −32.6 kg | −96 lb −43.6 kg | −115 lb −52.1 kg | −149 lb −67.6 kg |
| 280 lb 127 kg | −74 lb −33.5 kg | −98 lb −44.4 kg | −118 lb −53.5 kg | −153 lb −69.4 kg |
| 290 lb 131.5 kg | −75 lb −34 kg | −101 lb −45.9 kg | −120 lb −54.4 kg | −156 lb −70.7 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −103 lb −46.7 kg | −123 lb −55.8 kg | −160 lb −72.6 kg |
How Women’s Cable Hip Thrust and Cable Pull Through Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
29.1 → 52.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable pull-through standard minus the cable hip thrust standard. A plus sign means the cable pull-through standard is higher. A minus sign means the cable hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −28 lb −12.7 kg | −40 lb −18.1 kg | −50 lb −22.7 kg | −64 lb −29.1 kg |
| 110 lb 49.9 kg | −30 lb −13.6 kg | −43 lb −19.5 kg | −52 lb −23.6 kg | −69 lb −31.3 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −56 lb −25.4 kg | −72 lb −32.7 kg |
| 130 lb 59 kg | −33 lb −14.9 kg | −48 lb −21.8 kg | −59 lb −26.7 kg | −76 lb −34.4 kg |
| 140 lb 63.5 kg | −36 lb −16.4 kg | −51 lb −23.1 kg | −62 lb −28.1 kg | −81 lb −36.8 kg |
| 150 lb 68 kg | −37 lb −16.8 kg | −53 lb −24.1 kg | −65 lb −29.5 kg | −84 lb −38.1 kg |
| 160 lb 72.6 kg | −38 lb −17.3 kg | −55 lb −24.9 kg | −68 lb −30.8 kg | −87 lb −39.4 kg |
| 170 lb 77.1 kg | −41 lb −18.6 kg | −58 lb −26.3 kg | −71 lb −32.2 kg | −91 lb −41.3 kg |
| 180 lb 81.6 kg | −42 lb −19.1 kg | −60 lb −27.3 kg | −73 lb −33.1 kg | −95 lb −43.1 kg |
| 190 lb 86.2 kg | −44 lb −19.9 kg | −62 lb −28.1 kg | −76 lb −34.5 kg | −98 lb −44.5 kg |
| 200 lb 90.7 kg | −45 lb −20.4 kg | −64 lb −29 kg | −78 lb −35.3 kg | −101 lb −45.8 kg |
| 210 lb 95.3 kg | −46 lb −20.8 kg | −66 lb −30 kg | −82 lb −37.2 kg | −105 lb −47.6 kg |
| 220 lb 99.8 kg | −48 lb −21.8 kg | −69 lb −31.3 kg | −84 lb −38.1 kg | −108 lb −49 kg |
| 230 lb 104.3 kg | −49 lb −22.3 kg | −70 lb −31.7 kg | −86 lb −39.1 kg | −111 lb −50.4 kg |
| 240 lb 108.9 kg | −51 lb −23.1 kg | −73 lb −33.1 kg | −89 lb −40.4 kg | −115 lb −52.2 kg |
Cable Hip Thrust and Cable Pull Through Exercises Used by This Calculator
This calculator uses a strict cable hip thrust and a strict cable pull-through. Use a bench-supported cable hip thrust and a standing low-cable rope pull-through. Do not substitute barbell or machine hip thrusts, glute bridges, deadlifts, good mornings, kettlebell swings, cable squats, band pull-throughs, bounced or partial reps, or a changed station setup.
Use selected cable resistance with one fixed hip-thrust setup
Enter the selected cable-stack or loaded cable resistance applied to the hips. Keep the same station, attachment, bench height, stance, cable angle, hip-flexed start, and controlled full hip-extension finish. Do not enter barbell, machine, bodyweight-plus-load, per-side load, bounced reps, partial lockouts, or another cable exercise.
Use one low-cable setup and a controlled standing hinge
Enter selected or loaded cable resistance. Keep the same station, pulley height, rope, stance distance, grip, hinge depth, and finish. Hinge with long arms and a braced trunk, finish tall without leaning back, and return under control. Do not enter a deadlift, hip thrust, glute bridge, kettlebell swing, squat, band load, stack-bounced rep, or converted free-weight equivalent.
Enter one recent cable hip thrust set and one recent cable pull-through set
For each exercise, enter selected or loaded cable resistance and a whole number from 1 to 12 strict repetitions. Preserve each exercise’s exact station, attachment, body position, range, and finish. Pounds and kilograms can be mixed.
Related Tools
- Cable Hip Thrust — View the individual Cable Hip Thrust standards and next strength-level target.
- Cable Pull Through — View the individual Cable Pull Through standards and next strength-level target.
- Hip Thrust Machine — 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.