Cable Pull Through vs Hip Thrust Strength Standards
Compare your cable pull through 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.
Enter selected cable resistance and total barbell weight including the bar for hip thrust. Testing: a strict low-cable pull-through from a controlled hip hinge to tall hip extension using consistent station and setup; 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.
Cable Pull Through vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable pull through 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 cable pull through 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 Cable Pull Through / 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 Pull Through vs Hip Thrust Standards
How to read the table: The first number is Cable Pull Through; 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 | 49 / 126 lb 22.2 / 57.2 kg | 77 / 182 lb 34.9 / 82.6 kg | 115 / 252 lb 52.2 / 114.3 kg | 151 / 336 lb 68.5 / 152.4 kg |
| 130 lb 59 kg | 52 / 133 lb 23.6 / 60.3 kg | 82 / 192 lb 37.2 / 87.1 kg | 121 / 266 lb 54.9 / 120.7 kg | 159 / 354 lb 72.1 / 160.6 kg |
| 140 lb 63.5 kg | 55 / 140 lb 24.9 / 63.5 kg | 86 / 202 lb 39 / 91.6 kg | 127 / 279 lb 57.6 / 126.6 kg | 167 / 372 lb 75.7 / 168.7 kg |
| 150 lb 68 kg | 57 / 146 lb 25.9 / 66.2 kg | 90 / 211 lb 40.8 / 95.7 kg | 133 / 292 lb 60.3 / 132.4 kg | 175 / 390 lb 79.4 / 176.9 kg |
| 160 lb 72.6 kg | 60 / 152 lb 27.2 / 68.9 kg | 94 / 220 lb 42.6 / 99.8 kg | 139 / 305 lb 63 / 138.3 kg | 183 / 407 lb 83 / 184.6 kg |
| 170 lb 77.1 kg | 62 / 159 lb 28.1 / 72.1 kg | 97 / 229 lb 44 / 103.9 kg | 145 / 318 lb 65.8 / 144.2 kg | 190 / 423 lb 86.2 / 191.9 kg |
| 180 lb 81.6 kg | 65 / 165 lb 29.5 / 74.8 kg | 101 / 238 lb 45.8 / 108 kg | 150 / 330 lb 68 / 149.7 kg | 198 / 440 lb 89.8 / 199.6 kg |
| 190 lb 86.2 kg | 67 / 171 lb 30.4 / 77.6 kg | 105 / 247 lb 47.6 / 112 kg | 156 / 342 lb 70.8 / 155.1 kg | 205 / 456 lb 93 / 206.8 kg |
| 200 lb 90.7 kg | 69 / 177 lb 31.3 / 80.3 kg | 109 / 256 lb 49.4 / 116.1 kg | 161 / 354 lb 73 / 160.6 kg | 212 / 472 lb 96.2 / 214.1 kg |
| 210 lb 95.3 kg | 72 / 183 lb 32.7 / 83 kg | 112 / 264 lb 50.8 / 119.7 kg | 167 / 366 lb 75.7 / 166 kg | 219 / 487 lb 99.3 / 220.9 kg |
| 220 lb 99.8 kg | 74 / 189 lb 33.6 / 85.7 kg | 116 / 272 lb 52.6 / 123.4 kg | 172 / 377 lb 78 / 171 kg | 226 / 503 lb 102.5 / 228.2 kg |
| 230 lb 104.3 kg | 76 / 194 lb 34.5 / 88 kg | 119 / 281 lb 54 / 127.5 kg | 177 / 388 lb 80.3 / 176 kg | 233 / 518 lb 105.7 / 235 kg |
| 240 lb 108.9 kg | 78 / 200 lb 35.4 / 90.7 kg | 123 / 289 lb 55.8 / 131.1 kg | 182 / 400 lb 82.6 / 181.4 kg | 240 / 533 lb 108.9 / 241.8 kg |
| 250 lb 113.4 kg | 80 / 205 lb 36.3 / 93 kg | 126 / 297 lb 57.2 / 134.7 kg | 187 / 411 lb 84.8 / 186.4 kg | 246 / 548 lb 111.6 / 248.6 kg |
| 260 lb 117.9 kg | 83 / 211 lb 37.6 / 95.7 kg | 129 / 304 lb 58.5 / 137.9 kg | 192 / 422 lb 87.1 / 191.4 kg | 253 / 562 lb 114.8 / 254.9 kg |
| 270 lb 122.5 kg | 85 / 216 lb 38.6 / 98 kg | 133 / 312 lb 60.3 / 141.5 kg | 197 / 432 lb 89.4 / 196 kg | 259 / 576 lb 117.5 / 261.3 kg |
| 280 lb 127 kg | 87 / 221 lb 39.5 / 100.2 kg | 136 / 320 lb 61.7 / 145.1 kg | 202 / 443 lb 91.6 / 200.9 kg | 265 / 591 lb 120.2 / 268.1 kg |
| 290 lb 131.5 kg | 89 / 227 lb 40.4 / 103 kg | 139 / 327 lb 63 / 148.3 kg | 207 / 453 lb 93.9 / 205.5 kg | 272 / 604 lb 123.4 / 274 kg |
| 300 lb 136.1 kg | 91 / 232 lb 41.3 / 105.2 kg | 142 / 335 lb 64.4 / 152 kg | 212 / 464 lb 96.2 / 210.5 kg | 278 / 618 lb 126.1 / 280.3 kg |
Women’s Cable Pull Through vs Hip Thrust Standards
How to read the table: The first number is Cable Pull Through; 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 | 29 / 126 lb 13.2 / 57.2 kg | 46 / 183 lb 20.9 / 83 kg | 71 / 252 lb 32.2 / 114.3 kg | 96 / 332 lb 43.5 / 150.6 kg |
| 110 lb 49.9 kg | 31 / 134 lb 14.1 / 60.8 kg | 49 / 195 lb 22.2 / 88.5 kg | 76 / 268 lb 34.5 / 121.6 kg | 102 / 354 lb 46.3 / 160.6 kg |
| 120 lb 54.4 kg | 33 / 142 lb 15 / 64.4 kg | 52 / 207 lb 23.6 / 93.9 kg | 80 / 284 lb 36.3 / 128.8 kg | 109 / 375 lb 49.4 / 170.1 kg |
| 130 lb 59 kg | 35 / 150 lb 15.9 / 68 kg | 55 / 218 lb 24.9 / 98.9 kg | 85 / 300 lb 38.6 / 136.1 kg | 115 / 395 lb 52.2 / 179.2 kg |
| 140 lb 63.5 kg | 36 / 158 lb 16.3 / 71.7 kg | 57 / 229 lb 25.9 / 103.9 kg | 89 / 315 lb 40.4 / 142.9 kg | 120 / 415 lb 54.4 / 188.2 kg |
| 150 lb 68 kg | 38 / 165 lb 17.2 / 74.8 kg | 60 / 240 lb 27.2 / 108.9 kg | 93 / 330 lb 42.2 / 149.7 kg | 126 / 435 lb 57.2 / 197.3 kg |
| 160 lb 72.6 kg | 40 / 172 lb 18.1 / 78 kg | 63 / 251 lb 28.6 / 113.9 kg | 97 / 345 lb 44 / 156.5 kg | 132 / 454 lb 59.9 / 205.9 kg |
| 170 lb 77.1 kg | 41 / 179 lb 18.6 / 81.2 kg | 65 / 261 lb 29.5 / 118.4 kg | 101 / 359 lb 45.8 / 162.8 kg | 137 / 473 lb 62.1 / 214.5 kg |
| 180 lb 81.6 kg | 43 / 186 lb 19.5 / 84.4 kg | 68 / 271 lb 30.8 / 122.9 kg | 105 / 373 lb 47.6 / 169.2 kg | 142 / 491 lb 64.4 / 222.7 kg |
| 190 lb 86.2 kg | 44 / 193 lb 20 / 87.5 kg | 70 / 281 lb 31.8 / 127.5 kg | 109 / 386 lb 49.4 / 175.1 kg | 148 / 509 lb 67.1 / 230.9 kg |
| 200 lb 90.7 kg | 46 / 200 lb 20.9 / 90.7 kg | 73 / 291 lb 33.1 / 132 kg | 113 / 400 lb 51.3 / 181.4 kg | 153 / 527 lb 69.4 / 239 kg |
| 210 lb 95.3 kg | 48 / 206 lb 21.8 / 93.4 kg | 75 / 300 lb 34 / 136.1 kg | 116 / 413 lb 52.6 / 187.3 kg | 158 / 544 lb 71.7 / 246.8 kg |
| 220 lb 99.8 kg | 49 / 213 lb 22.2 / 96.6 kg | 77 / 310 lb 34.9 / 140.6 kg | 120 / 426 lb 54.4 / 193.2 kg | 163 / 562 lb 73.9 / 254.9 kg |
| 230 lb 104.3 kg | 51 / 219 lb 23.1 / 99.3 kg | 80 / 319 lb 36.3 / 144.7 kg | 124 / 439 lb 56.2 / 199.1 kg | 168 / 578 lb 76.2 / 262.2 kg |
| 240 lb 108.9 kg | 52 / 226 lb 23.6 / 102.5 kg | 82 / 328 lb 37.2 / 148.8 kg | 127 / 451 lb 57.6 / 204.6 kg | 172 / 595 lb 78 / 269.9 kg |
How Your Cable Pull Through 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 pull through strength level
The standards use the sex-specific selected-resistance thresholds 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 larger lifters are expected to hinge more cable resistance 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 cable pull-through | Adjust cable pull-through targets to exact bodyweight with the 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 Cable Pull Through 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 cable pull through 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.
83.9 → 154.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the cable pull through standard. A plus sign means the hip thrust standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +77 lb +35 kg | +105 lb +47.7 kg | +137 lb +62.1 kg | +185 lb +83.9 kg |
| 130 lb 59 kg | +81 lb +36.7 kg | +110 lb +49.9 kg | +145 lb +65.8 kg | +195 lb +88.5 kg |
| 140 lb 63.5 kg | +85 lb +38.6 kg | +116 lb +52.6 kg | +152 lb +69 kg | +205 lb +93 kg |
| 150 lb 68 kg | +89 lb +40.3 kg | +121 lb +54.9 kg | +159 lb +72.1 kg | +215 lb +97.5 kg |
| 160 lb 72.6 kg | +92 lb +41.7 kg | +126 lb +57.2 kg | +166 lb +75.3 kg | +224 lb +101.6 kg |
| 170 lb 77.1 kg | +97 lb +44 kg | +132 lb +59.9 kg | +173 lb +78.4 kg | +233 lb +105.7 kg |
| 180 lb 81.6 kg | +100 lb +45.3 kg | +137 lb +62.2 kg | +180 lb +81.7 kg | +242 lb +109.8 kg |
| 190 lb 86.2 kg | +104 lb +47.2 kg | +142 lb +64.4 kg | +186 lb +84.3 kg | +251 lb +113.8 kg |
| 200 lb 90.7 kg | +108 lb +49 kg | +147 lb +66.7 kg | +193 lb +87.6 kg | +260 lb +117.9 kg |
| 210 lb 95.3 kg | +111 lb +50.3 kg | +152 lb +68.9 kg | +199 lb +90.3 kg | +268 lb +121.6 kg |
| 220 lb 99.8 kg | +115 lb +52.1 kg | +156 lb +70.8 kg | +205 lb +93 kg | +277 lb +125.7 kg |
| 230 lb 104.3 kg | +118 lb +53.5 kg | +162 lb +73.5 kg | +211 lb +95.7 kg | +285 lb +129.3 kg |
| 240 lb 108.9 kg | +122 lb +55.3 kg | +166 lb +75.3 kg | +218 lb +98.8 kg | +293 lb +132.9 kg |
| 250 lb 113.4 kg | +125 lb +56.7 kg | +171 lb +77.5 kg | +224 lb +101.6 kg | +302 lb +137 kg |
| 260 lb 117.9 kg | +128 lb +58.1 kg | +175 lb +79.4 kg | +230 lb +104.3 kg | +309 lb +140.1 kg |
| 270 lb 122.5 kg | +131 lb +59.4 kg | +179 lb +81.2 kg | +235 lb +106.6 kg | +317 lb +143.8 kg |
| 280 lb 127 kg | +134 lb +60.7 kg | +184 lb +83.4 kg | +241 lb +109.3 kg | +326 lb +147.9 kg |
| 290 lb 131.5 kg | +138 lb +62.6 kg | +188 lb +85.3 kg | +246 lb +111.6 kg | +332 lb +150.6 kg |
| 300 lb 136.1 kg | +141 lb +63.9 kg | +193 lb +87.6 kg | +252 lb +114.3 kg | +340 lb +154.2 kg |
How Women’s Cable Pull Through 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.
107.1 → 191.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the cable pull through standard. A plus sign means the hip thrust standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +97 lb +44 kg | +137 lb +62.1 kg | +181 lb +82.1 kg | +236 lb +107.1 kg |
| 110 lb 49.9 kg | +103 lb +46.7 kg | +146 lb +66.3 kg | +192 lb +87.1 kg | +252 lb +114.3 kg |
| 120 lb 54.4 kg | +109 lb +49.4 kg | +155 lb +70.3 kg | +204 lb +92.5 kg | +266 lb +120.7 kg |
| 130 lb 59 kg | +115 lb +52.1 kg | +163 lb +74 kg | +215 lb +97.5 kg | +280 lb +127 kg |
| 140 lb 63.5 kg | +122 lb +55.4 kg | +172 lb +78 kg | +226 lb +102.5 kg | +295 lb +133.8 kg |
| 150 lb 68 kg | +127 lb +57.6 kg | +180 lb +81.7 kg | +237 lb +107.5 kg | +309 lb +140.1 kg |
| 160 lb 72.6 kg | +132 lb +59.9 kg | +188 lb +85.3 kg | +248 lb +112.5 kg | +322 lb +146 kg |
| 170 lb 77.1 kg | +138 lb +62.6 kg | +196 lb +88.9 kg | +258 lb +117 kg | +336 lb +152.4 kg |
| 180 lb 81.6 kg | +143 lb +64.9 kg | +203 lb +92.1 kg | +268 lb +121.6 kg | +349 lb +158.3 kg |
| 190 lb 86.2 kg | +149 lb +67.5 kg | +211 lb +95.7 kg | +277 lb +125.7 kg | +361 lb +163.8 kg |
| 200 lb 90.7 kg | +154 lb +69.8 kg | +218 lb +98.9 kg | +287 lb +130.1 kg | +374 lb +169.6 kg |
| 210 lb 95.3 kg | +158 lb +71.6 kg | +225 lb +102.1 kg | +297 lb +134.7 kg | +386 lb +175.1 kg |
| 220 lb 99.8 kg | +164 lb +74.4 kg | +233 lb +105.7 kg | +306 lb +138.8 kg | +399 lb +181 kg |
| 230 lb 104.3 kg | +168 lb +76.2 kg | +239 lb +108.4 kg | +315 lb +142.9 kg | +410 lb +186 kg |
| 240 lb 108.9 kg | +174 lb +78.9 kg | +246 lb +111.6 kg | +324 lb +147 kg | +423 lb +191.9 kg |
Cable Pull Through and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict cable pull-through and a bench-supported barbell hip thrust. Do not enter per-side plates, squatted or rowed pull-throughs, ballistic swings, stack bounce, glute bridges, machine thrusts, shortened hip-thrust lockout, excessive lumbar extension, partial reps, assisted reps, or substitutions.
Use selected low-cable resistance and a true hip hinge
Enter selected or loaded cable resistance. Keep the arms long, hinge the hips back with the rope between the legs, and finish tall through controlled hip extension. Do not enter squats, rows, rounded-back reps, ballistic swings, stack bounce, partial reps, or barbell, dumbbell, kettlebell, or band substitutions.
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 cable pull through set and one recent hip thrust set
Enter selected cable resistance, total barbell weight, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with consistent cable setup, bench setup, hinge depth, and controlled hip extension.
Related Tools
- Cable Pull Through — View the individual Cable Pull Through standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Romanian Deadlift — 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.