Glute Bridge Hold vs Hip Thrust Strength Standards
Compare your glute bridge hold and hip thrust against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Working weight for Glute Bridge Hold and Total barbell weight for Hip Thrust. Use lie supine with both feet planted, lift into a controlled two-leg bridge top, keep hips extended and level, keep arms passive, and hold without assistance, added weight, hip sag, or setup changes.; use a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Glute Bridge Hold vs Hip Thrust Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Glute Bridge Hold vs Hip Thrust Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Glute Bridge Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hip Thrust:126 lb57.2 kg | Glute Bridge Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Hip Thrust:182 lb82.6 kg | Glute Bridge Hold:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Hip Thrust:252 lb114.3 kg | Glute Bridge Hold:Under 30: 260 sec30–39: 245 sec40–49: 220 sec50–59: 180 sec60+: 145 sec Hip Thrust:336 lb152.4 kg |
| 130 lb 59 kg | Glute Bridge Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hip Thrust:133 lb60.3 kg | Glute Bridge Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Hip Thrust:192 lb87.1 kg | Glute Bridge Hold:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Hip Thrust:266 lb120.7 kg | Glute Bridge Hold:Under 30: 260 sec30–39: 245 sec40–49: 220 sec50–59: 180 sec60+: 145 sec Hip Thrust:354 lb160.6 kg |
| 140 lb 63.5 kg | Glute Bridge Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hip Thrust:140 lb63.5 kg | Glute Bridge Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Hip Thrust:202 lb91.6 kg | Glute Bridge Hold:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Hip Thrust:279 lb126.6 kg | Glute Bridge Hold:Under 30: 260 sec30–39: 245 sec40–49: 220 sec50–59: 180 sec60+: 145 sec Hip Thrust:372 lb168.7 kg |
| 150 lb 68 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:146 lb66.2 kg | Glute Bridge Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Hip Thrust:211 lb95.7 kg | Glute Bridge Hold:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Hip Thrust:292 lb132.4 kg | Glute Bridge Hold:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Hip Thrust:390 lb176.9 kg |
| 160 lb 72.6 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:152 lb68.9 kg | Glute Bridge Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Hip Thrust:220 lb99.8 kg | Glute Bridge Hold:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Hip Thrust:305 lb138.3 kg | Glute Bridge Hold:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Hip Thrust:407 lb184.6 kg |
| 170 lb 77.1 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:159 lb72.1 kg | Glute Bridge Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Hip Thrust:229 lb103.9 kg | Glute Bridge Hold:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Hip Thrust:318 lb144.2 kg | Glute Bridge Hold:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Hip Thrust:423 lb191.9 kg |
| 180 lb 81.6 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:165 lb74.8 kg | Glute Bridge Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Hip Thrust:238 lb108 kg | Glute Bridge Hold:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Hip Thrust:330 lb149.7 kg | Glute Bridge Hold:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Hip Thrust:440 lb199.6 kg |
| 190 lb 86.2 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:171 lb77.6 kg | Glute Bridge Hold:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Hip Thrust:247 lb112 kg | Glute Bridge Hold:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Hip Thrust:342 lb155.1 kg | Glute Bridge Hold:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Hip Thrust:456 lb206.8 kg |
| 200 lb 90.7 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:177 lb80.3 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:256 lb116.1 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:354 lb160.6 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:472 lb214.1 kg |
| 210 lb 95.3 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:183 lb83 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:264 lb119.7 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:366 lb166 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:487 lb220.9 kg |
| 220 lb 99.8 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:189 lb85.7 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:272 lb123.4 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:377 lb171 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:503 lb228.2 kg |
| 230 lb 104.3 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:194 lb88 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:281 lb127.5 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:388 lb176 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:518 lb235 kg |
| 240 lb 108.9 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:200 lb90.7 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:289 lb131.1 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:400 lb181.4 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:533 lb241.8 kg |
| 250 lb 113.4 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:205 lb93 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:297 lb134.7 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:411 lb186.4 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:548 lb248.6 kg |
| 260 lb 117.9 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:211 lb95.7 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:304 lb137.9 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:422 lb191.4 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:562 lb254.9 kg |
| 270 lb 122.5 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:216 lb98 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:312 lb141.5 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:432 lb196 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:576 lb261.3 kg |
| 280 lb 127 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:221 lb100.2 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:320 lb145.1 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:443 lb200.9 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:591 lb268.1 kg |
| 290 lb 131.5 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:227 lb103 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:327 lb148.3 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:453 lb205.5 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:604 lb274 kg |
| 300 lb 136.1 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:232 lb105.2 kg | Glute Bridge Hold:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Hip Thrust:335 lb152 kg | Glute Bridge Hold:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Hip Thrust:464 lb210.5 kg | Glute Bridge Hold:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Hip Thrust:618 lb280.3 kg |
Women’s Glute Bridge Hold vs Hip Thrust Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Glute Bridge Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hip Thrust:126 lb57.2 kg | Glute Bridge Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Hip Thrust:183 lb83 kg | Glute Bridge Hold:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Hip Thrust:252 lb114.3 kg | Glute Bridge Hold:Under 30: 280 sec30–39: 265 sec40–49: 240 sec50–59: 195 sec60+: 155 sec Hip Thrust:332 lb150.6 kg |
| 110 lb 49.9 kg | Glute Bridge Hold:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hip Thrust:134 lb60.8 kg | Glute Bridge Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Hip Thrust:195 lb88.5 kg | Glute Bridge Hold:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Hip Thrust:268 lb121.6 kg | Glute Bridge Hold:Under 30: 280 sec30–39: 265 sec40–49: 240 sec50–59: 195 sec60+: 155 sec Hip Thrust:354 lb160.6 kg |
| 120 lb 54.4 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:142 lb64.4 kg | Glute Bridge Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Hip Thrust:207 lb93.9 kg | Glute Bridge Hold:Under 30: 165 sec30–39: 155 sec40–49: 140 sec50–59: 115 sec60+: 90 sec Hip Thrust:284 lb128.8 kg | Glute Bridge Hold:Under 30: 255 sec30–39: 240 sec40–49: 215 sec50–59: 180 sec60+: 140 sec Hip Thrust:375 lb170.1 kg |
| 130 lb 59 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:150 lb68 kg | Glute Bridge Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Hip Thrust:218 lb98.9 kg | Glute Bridge Hold:Under 30: 165 sec30–39: 155 sec40–49: 140 sec50–59: 115 sec60+: 90 sec Hip Thrust:300 lb136.1 kg | Glute Bridge Hold:Under 30: 255 sec30–39: 240 sec40–49: 215 sec50–59: 180 sec60+: 140 sec Hip Thrust:395 lb179.2 kg |
| 140 lb 63.5 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:158 lb71.7 kg | Glute Bridge Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Hip Thrust:229 lb103.9 kg | Glute Bridge Hold:Under 30: 165 sec30–39: 155 sec40–49: 140 sec50–59: 115 sec60+: 90 sec Hip Thrust:315 lb142.9 kg | Glute Bridge Hold:Under 30: 255 sec30–39: 240 sec40–49: 215 sec50–59: 180 sec60+: 140 sec Hip Thrust:415 lb188.2 kg |
| 150 lb 68 kg | Glute Bridge Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hip Thrust:165 lb74.8 kg | Glute Bridge Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Hip Thrust:240 lb108.9 kg | Glute Bridge Hold:Under 30: 165 sec30–39: 155 sec40–49: 140 sec50–59: 115 sec60+: 90 sec Hip Thrust:330 lb149.7 kg | Glute Bridge Hold:Under 30: 255 sec30–39: 240 sec40–49: 215 sec50–59: 180 sec60+: 140 sec Hip Thrust:435 lb197.3 kg |
| 160 lb 72.6 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:172 lb78 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:251 lb113.9 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:345 lb156.5 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:454 lb205.9 kg |
| 170 lb 77.1 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:179 lb81.2 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:261 lb118.4 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:359 lb162.8 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:473 lb214.5 kg |
| 180 lb 81.6 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:186 lb84.4 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:271 lb122.9 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:373 lb169.2 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:491 lb222.7 kg |
| 190 lb 86.2 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:193 lb87.5 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:281 lb127.5 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:386 lb175.1 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:509 lb230.9 kg |
| 200 lb 90.7 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:200 lb90.7 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:291 lb132 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:400 lb181.4 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:527 lb239 kg |
| 210 lb 95.3 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:206 lb93.4 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:300 lb136.1 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:413 lb187.3 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:544 lb246.8 kg |
| 220 lb 99.8 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:213 lb96.6 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:310 lb140.6 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:426 lb193.2 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:562 lb254.9 kg |
| 230 lb 104.3 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:219 lb99.3 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:319 lb144.7 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:439 lb199.1 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:578 lb262.2 kg |
| 240 lb 108.9 kg | Glute Bridge Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hip Thrust:226 lb102.5 kg | Glute Bridge Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hip Thrust:328 lb148.8 kg | Glute Bridge Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Hip Thrust:451 lb204.6 kg | Glute Bridge Hold:Under 30: 225 sec30–39: 215 sec40–49: 190 sec50–59: 160 sec60+: 125 sec Hip Thrust:595 lb269.9 kg |
How Your Glute Bridge Hold vs Hip Thrust Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
1. Estimate the weight-based result
For Hip Thrust, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Glute Bridge Hold result
The canonical tool supplies sex-, bodyweight-band-, and age-specific time thresholds plus a stretch target. The calculator uses total_seconds and keeps hold time in seconds.
3. Rate the Hip Thrust result
The hip thrust standards use the sex-specific standards from the individual Hip Thrust tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the glute bridge hold hold | Compare strict hold seconds with the applicable canonical thresholds without converting time into weight. Measurement: estimated one-rep max. |
| Rate the hip thrust | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Glute Bridge Hold and Hip Thrust Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Glute Bridge Hold and Hip Thrust Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Glute Bridge Hold and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict glute bridge hold test and a bench-supported barbell hip thrust. Use strict canonical Glute Bridge Hold and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Glute Bridge Hold setup and load convention
lie supine with both feet planted, lift into a controlled two-leg bridge top, keep hips extended and level, keep arms passive, and hold without assistance, added weight, hip sag, or setup changes. Stop the timer when the hold no longer matches this test: glute bridge repetitions, single-leg bridge holds, hip thrusts, feet-elevated bridges, or any shortcut that changes the score. Do not enter glute bridge repetitions, single-leg bridge holds, hip thrusts, feet-elevated bridges, weighted bridge holds. Do not combine multiple attempts into one time. Use the same setup and timing convention for retests.
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 Glute Bridge Hold result and one recent Hip Thrust result
Use each exercise’s canonical input: Working weight for Glute Bridge Hold and Total barbell weight for Hip Thrust.
Related Tools
- Glute Bridge Hold Strength Standards — View the individual Glute Bridge Hold standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Step Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Back Extension — 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.