Dumbbell Glute Bridge vs Hip Thrust Strength Standards
Compare your dumbbell glute bridge 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.
Enter the dumbbell load held across the hips for the floor glute bridge and total barbell weight for the hip thrust. Use a strict floor dumbbell glute bridge from a controlled bottom to full hip extension 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.
Dumbbell Glute Bridge vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell glute bridge 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 dumbbell glute bridge 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 Dumbbell Glute Bridge / 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 Dumbbell Glute Bridge vs Hip Thrust Standards
How to read the table: The first number is Dumbbell Glute Bridge; 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 | 84 / 126 lb 38.1 / 57.2 kg | 123 / 182 lb 55.8 / 82.6 kg | 168 / 252 lb 76.2 / 114.3 kg | 216 / 336 lb 98 / 152.4 kg |
| 130 lb 59 kg | 89 / 133 lb 40.4 / 60.3 kg | 130 / 192 lb 59 / 87.1 kg | 177 / 266 lb 80.3 / 120.7 kg | 228 / 354 lb 103.4 / 160.6 kg |
| 140 lb 63.5 kg | 93 / 140 lb 42.2 / 63.5 kg | 136 / 202 lb 61.7 / 91.6 kg | 186 / 279 lb 84.4 / 126.6 kg | 239 / 372 lb 108.4 / 168.7 kg |
| 150 lb 68 kg | 97 / 146 lb 44 / 66.2 kg | 143 / 211 lb 64.9 / 95.7 kg | 195 / 292 lb 88.5 / 132.4 kg | 250 / 390 lb 113.4 / 176.9 kg |
| 160 lb 72.6 kg | 102 / 152 lb 46.3 / 68.9 kg | 149 / 220 lb 67.6 / 99.8 kg | 203 / 305 lb 92.1 / 138.3 kg | 261 / 407 lb 118.4 / 184.6 kg |
| 170 lb 77.1 kg | 106 / 159 lb 48.1 / 72.1 kg | 155 / 229 lb 70.3 / 103.9 kg | 212 / 318 lb 96.2 / 144.2 kg | 272 / 423 lb 123.4 / 191.9 kg |
| 180 lb 81.6 kg | 110 / 165 lb 49.9 / 74.8 kg | 161 / 238 lb 73 / 108 kg | 220 / 330 lb 99.8 / 149.7 kg | 283 / 440 lb 128.4 / 199.6 kg |
| 190 lb 86.2 kg | 114 / 171 lb 51.7 / 77.6 kg | 167 / 247 lb 75.7 / 112 kg | 228 / 342 lb 103.4 / 155.1 kg | 293 / 456 lb 132.9 / 206.8 kg |
| 200 lb 90.7 kg | 118 / 177 lb 53.5 / 80.3 kg | 173 / 256 lb 78.5 / 116.1 kg | 236 / 354 lb 107 / 160.6 kg | 303 / 472 lb 137.4 / 214.1 kg |
| 210 lb 95.3 kg | 122 / 183 lb 55.3 / 83 kg | 179 / 264 lb 81.2 / 119.7 kg | 244 / 366 lb 110.7 / 166 kg | 313 / 487 lb 142 / 220.9 kg |
| 220 lb 99.8 kg | 126 / 189 lb 57.2 / 85.7 kg | 184 / 272 lb 83.5 / 123.4 kg | 251 / 377 lb 113.9 / 171 kg | 323 / 503 lb 146.5 / 228.2 kg |
| 230 lb 104.3 kg | 129 / 194 lb 58.5 / 88 kg | 190 / 281 lb 86.2 / 127.5 kg | 259 / 388 lb 117.5 / 176 kg | 333 / 518 lb 151 / 235 kg |
| 240 lb 108.9 kg | 133 / 200 lb 60.3 / 90.7 kg | 195 / 289 lb 88.5 / 131.1 kg | 266 / 400 lb 120.7 / 181.4 kg | 342 / 533 lb 155.1 / 241.8 kg |
| 250 lb 113.4 kg | 137 / 205 lb 62.1 / 93 kg | 201 / 297 lb 91.2 / 134.7 kg | 274 / 411 lb 124.3 / 186.4 kg | 352 / 548 lb 159.7 / 248.6 kg |
| 260 lb 117.9 kg | 141 / 211 lb 64 / 95.7 kg | 206 / 304 lb 93.4 / 137.9 kg | 281 / 422 lb 127.5 / 191.4 kg | 361 / 562 lb 163.7 / 254.9 kg |
| 270 lb 122.5 kg | 144 / 216 lb 65.3 / 98 kg | 211 / 312 lb 95.7 / 141.5 kg | 288 / 432 lb 130.6 / 196 kg | 370 / 576 lb 167.8 / 261.3 kg |
| 280 lb 127 kg | 148 / 221 lb 67.1 / 100.2 kg | 216 / 320 lb 98 / 145.1 kg | 295 / 443 lb 133.8 / 200.9 kg | 379 / 591 lb 171.9 / 268.1 kg |
| 290 lb 131.5 kg | 151 / 227 lb 68.5 / 103 kg | 221 / 327 lb 100.2 / 148.3 kg | 302 / 453 lb 137 / 205.5 kg | 388 / 604 lb 176 / 274 kg |
| 300 lb 136.1 kg | 155 / 232 lb 70.3 / 105.2 kg | 226 / 335 lb 102.5 / 152 kg | 309 / 464 lb 140.2 / 210.5 kg | 397 / 618 lb 180.1 / 280.3 kg |
Women’s Dumbbell Glute Bridge vs Hip Thrust Standards
How to read the table: The first number is Dumbbell Glute Bridge; 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 | 50 / 126 lb 22.7 / 57.2 kg | 76 / 183 lb 34.5 / 83 kg | 105 / 252 lb 47.6 / 114.3 kg | 140 / 332 lb 63.5 / 150.6 kg |
| 110 lb 49.9 kg | 54 / 134 lb 24.5 / 60.8 kg | 81 / 195 lb 36.7 / 88.5 kg | 112 / 268 lb 50.8 / 121.6 kg | 149 / 354 lb 67.6 / 160.6 kg |
| 120 lb 54.4 kg | 57 / 142 lb 25.9 / 64.4 kg | 85 / 207 lb 38.6 / 93.9 kg | 119 / 284 lb 54 / 128.8 kg | 158 / 375 lb 71.7 / 170.1 kg |
| 130 lb 59 kg | 60 / 150 lb 27.2 / 68 kg | 90 / 218 lb 40.8 / 98.9 kg | 125 / 300 lb 56.7 / 136.1 kg | 166 / 395 lb 75.3 / 179.2 kg |
| 140 lb 63.5 kg | 63 / 158 lb 28.6 / 71.7 kg | 95 / 229 lb 43.1 / 103.9 kg | 132 / 315 lb 59.9 / 142.9 kg | 175 / 415 lb 79.4 / 188.2 kg |
| 150 lb 68 kg | 66 / 165 lb 29.9 / 74.8 kg | 99 / 240 lb 44.9 / 108.9 kg | 138 / 330 lb 62.6 / 149.7 kg | 183 / 435 lb 83 / 197.3 kg |
| 160 lb 72.6 kg | 69 / 172 lb 31.3 / 78 kg | 103 / 251 lb 46.7 / 113.9 kg | 144 / 345 lb 65.3 / 156.5 kg | 191 / 454 lb 86.6 / 205.9 kg |
| 170 lb 77.1 kg | 72 / 179 lb 32.7 / 81.2 kg | 108 / 261 lb 49 / 118.4 kg | 150 / 359 lb 68 / 162.8 kg | 199 / 473 lb 90.3 / 214.5 kg |
| 180 lb 81.6 kg | 75 / 186 lb 34 / 84.4 kg | 112 / 271 lb 50.8 / 122.9 kg | 156 / 373 lb 70.8 / 169.2 kg | 207 / 491 lb 93.9 / 222.7 kg |
| 190 lb 86.2 kg | 77 / 193 lb 34.9 / 87.5 kg | 116 / 281 lb 52.6 / 127.5 kg | 162 / 386 lb 73.5 / 175.1 kg | 214 / 509 lb 97.1 / 230.9 kg |
| 200 lb 90.7 kg | 80 / 200 lb 36.3 / 90.7 kg | 120 / 291 lb 54.4 / 132 kg | 167 / 400 lb 75.7 / 181.4 kg | 222 / 527 lb 100.7 / 239 kg |
| 210 lb 95.3 kg | 83 / 206 lb 37.6 / 93.4 kg | 124 / 300 lb 56.2 / 136.1 kg | 173 / 413 lb 78.5 / 187.3 kg | 229 / 544 lb 103.9 / 246.8 kg |
| 220 lb 99.8 kg | 85 / 213 lb 38.6 / 96.6 kg | 128 / 310 lb 58.1 / 140.6 kg | 178 / 426 lb 80.7 / 193.2 kg | 236 / 562 lb 107 / 254.9 kg |
| 230 lb 104.3 kg | 88 / 219 lb 39.9 / 99.3 kg | 132 / 319 lb 59.9 / 144.7 kg | 184 / 439 lb 83.5 / 199.1 kg | 243 / 578 lb 110.2 / 262.2 kg |
| 240 lb 108.9 kg | 90 / 226 lb 40.8 / 102.5 kg | 135 / 328 lb 61.2 / 148.8 kg | 189 / 451 lb 85.7 / 204.6 kg | 250 / 595 lb 113.4 / 269.9 kg |
How Your Dumbbell Glute Bridge 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 dumbbell glute bridge strength level
The dumbbell glute bridge standards use the sex-specific strength levels from the individual Dumbbell Glute Bridge 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 bridge more external load 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 dumbbell glute bridge | Adjust dumbbell glute bridge targets to exact bodyweight with the two-thirds rule. |
| 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 Dumbbell Glute Bridge 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 dumbbell glute bridge 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.
54.4 → 100.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the dumbbell glute bridge standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the dumbbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19.1 kg | +59 lb +26.8 kg | +84 lb +38.1 kg | +120 lb +54.4 kg |
| 130 lb 59 kg | +44 lb +19.9 kg | +62 lb +28.1 kg | +89 lb +40.4 kg | +126 lb +57.2 kg |
| 140 lb 63.5 kg | +47 lb +21.3 kg | +66 lb +29.9 kg | +93 lb +42.2 kg | +133 lb +60.3 kg |
| 150 lb 68 kg | +49 lb +22.2 kg | +68 lb +30.8 kg | +97 lb +43.9 kg | +140 lb +63.5 kg |
| 160 lb 72.6 kg | +50 lb +22.6 kg | +71 lb +32.2 kg | +102 lb +46.2 kg | +146 lb +66.2 kg |
| 170 lb 77.1 kg | +53 lb +24 kg | +74 lb +33.6 kg | +106 lb +48 kg | +151 lb +68.5 kg |
| 180 lb 81.6 kg | +55 lb +24.9 kg | +77 lb +35 kg | +110 lb +49.9 kg | +157 lb +71.2 kg |
| 190 lb 86.2 kg | +57 lb +25.9 kg | +80 lb +36.3 kg | +114 lb +51.7 kg | +163 lb +73.9 kg |
| 200 lb 90.7 kg | +59 lb +26.8 kg | +83 lb +37.6 kg | +118 lb +53.6 kg | +169 lb +76.7 kg |
| 210 lb 95.3 kg | +61 lb +27.7 kg | +85 lb +38.5 kg | +122 lb +55.3 kg | +174 lb +78.9 kg |
| 220 lb 99.8 kg | +63 lb +28.5 kg | +88 lb +39.9 kg | +126 lb +57.1 kg | +180 lb +81.7 kg |
| 230 lb 104.3 kg | +65 lb +29.5 kg | +91 lb +41.3 kg | +129 lb +58.5 kg | +185 lb +84 kg |
| 240 lb 108.9 kg | +67 lb +30.4 kg | +94 lb +42.6 kg | +134 lb +60.7 kg | +191 lb +86.7 kg |
| 250 lb 113.4 kg | +68 lb +30.9 kg | +96 lb +43.5 kg | +137 lb +62.1 kg | +196 lb +88.9 kg |
| 260 lb 117.9 kg | +70 lb +31.7 kg | +98 lb +44.5 kg | +141 lb +63.9 kg | +201 lb +91.2 kg |
| 270 lb 122.5 kg | +72 lb +32.7 kg | +101 lb +45.8 kg | +144 lb +65.4 kg | +206 lb +93.5 kg |
| 280 lb 127 kg | +73 lb +33.1 kg | +104 lb +47.1 kg | +148 lb +67.1 kg | +212 lb +96.2 kg |
| 290 lb 131.5 kg | +76 lb +34.5 kg | +106 lb +48.1 kg | +151 lb +68.5 kg | +216 lb +98 kg |
| 300 lb 136.1 kg | +77 lb +34.9 kg | +109 lb +49.5 kg | +155 lb +70.3 kg | +221 lb +100.2 kg |
How Women’s Dumbbell Glute Bridge 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.
87.1 → 156.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the dumbbell glute bridge standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the dumbbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +76 lb +34.5 kg | +107 lb +48.5 kg | +147 lb +66.7 kg | +192 lb +87.1 kg |
| 110 lb 49.9 kg | +80 lb +36.3 kg | +114 lb +51.8 kg | +156 lb +70.8 kg | +205 lb +93 kg |
| 120 lb 54.4 kg | +85 lb +38.5 kg | +122 lb +55.3 kg | +165 lb +74.8 kg | +217 lb +98.4 kg |
| 130 lb 59 kg | +90 lb +40.8 kg | +128 lb +58.1 kg | +175 lb +79.4 kg | +229 lb +103.9 kg |
| 140 lb 63.5 kg | +95 lb +43.1 kg | +134 lb +60.8 kg | +183 lb +83 kg | +240 lb +108.8 kg |
| 150 lb 68 kg | +99 lb +44.9 kg | +141 lb +64 kg | +192 lb +87.1 kg | +252 lb +114.3 kg |
| 160 lb 72.6 kg | +103 lb +46.7 kg | +148 lb +67.2 kg | +201 lb +91.2 kg | +263 lb +119.3 kg |
| 170 lb 77.1 kg | +107 lb +48.5 kg | +153 lb +69.4 kg | +209 lb +94.8 kg | +274 lb +124.2 kg |
| 180 lb 81.6 kg | +111 lb +50.4 kg | +159 lb +72.1 kg | +217 lb +98.4 kg | +284 lb +128.8 kg |
| 190 lb 86.2 kg | +116 lb +52.6 kg | +165 lb +74.9 kg | +224 lb +101.6 kg | +295 lb +133.8 kg |
| 200 lb 90.7 kg | +120 lb +54.4 kg | +171 lb +77.6 kg | +233 lb +105.7 kg | +305 lb +138.3 kg |
| 210 lb 95.3 kg | +123 lb +55.8 kg | +176 lb +79.9 kg | +240 lb +108.8 kg | +315 lb +142.9 kg |
| 220 lb 99.8 kg | +128 lb +58 kg | +182 lb +82.5 kg | +248 lb +112.5 kg | +326 lb +147.9 kg |
| 230 lb 104.3 kg | +131 lb +59.4 kg | +187 lb +84.8 kg | +255 lb +115.6 kg | +335 lb +152 kg |
| 240 lb 108.9 kg | +136 lb +61.7 kg | +193 lb +87.6 kg | +262 lb +118.9 kg | +345 lb +156.5 kg |
Dumbbell Glute Bridge and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict floor dumbbell glute bridge and a raw barbell hip thrust. Use a floor dumbbell glute bridge and a bench-supported barbell hip thrust. Do not substitute a dumbbell hip thrust, barbell glute bridge, Smith or machine thrust, bodyweight bridge, bounced rep, hand-assisted lift, or lumbar-overextended finish.
Use dumbbell load across the hips on the floor
Enter the dumbbell load held across the hips. Start with the hips lowered under control, reach a clear top bridge with hips extended, ribs down, and pelvis controlled, then lower without bouncing. Do not enter a bench-supported hip thrust, barbell or Smith bridge, machine thrust, hand-assisted rep, or lumbar-overextended finish.
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 dumbbell glute bridge set and one recent barbell hip thrust set
Enter the external load used for each exercise and a whole number from 1 to 12 strict repetitions. Keep the floor bridge and bench-supported hip thrust setups distinct and use full controlled hip extension. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Glute Bridge — View the individual Dumbbell Glute Bridge 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.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.