Hip Thrust Machine vs Glute Kickback Machine Strength Standards
Compare your hip thrust machine and glute kickback machine 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 canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict bilateral hip thrust machine set using a fixed machine, setup, start range, full hip-extension finish, and controlled return and a strict dedicated-machine glute kickback test scored from the tested side or weaker valid side. 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.
Hip Thrust Machine vs Glute Kickback Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust machine and glute kickback machine to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your hip thrust machine and glute kickback machine.
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 Hip Thrust Machine / Glute Kickback Machine, 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 Hip Thrust Machine vs Glute Kickback Machine Standards
How to read the table: The first number is Hip Thrust Machine; the second is Glute Kickback Machine. 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 | 123 / 48 lb 55.8 / 21.8 kg | 171 / 70 lb 77.6 / 31.8 kg | 227 / 98 lb 103 / 44.5 kg | 286 / 129 lb 129.7 / 58.5 kg |
| 130 lb 59 kg | 130 / 50 lb 59 / 22.7 kg | 180 / 74 lb 81.6 / 33.6 kg | 239 / 103 lb 108.4 / 46.7 kg | 302 / 136 lb 137 / 61.7 kg |
| 140 lb 63.5 kg | 136 / 53 lb 61.7 / 24 kg | 189 / 78 lb 85.7 / 35.4 kg | 251 / 109 lb 113.9 / 49.4 kg | 317 / 143 lb 143.8 / 64.9 kg |
| 150 lb 68 kg | 143 / 56 lb 64.9 / 25.4 kg | 198 / 81 lb 89.8 / 36.7 kg | 263 / 114 lb 119.3 / 51.7 kg | 332 / 149 lb 150.6 / 67.6 kg |
| 160 lb 72.6 kg | 149 / 58 lb 67.6 / 26.3 kg | 207 / 85 lb 93.9 / 38.6 kg | 275 / 119 lb 124.7 / 54 kg | 347 / 156 lb 157.4 / 70.8 kg |
| 170 lb 77.1 kg | 155 / 60 lb 70.3 / 27.2 kg | 215 / 88 lb 97.5 / 39.9 kg | 286 / 123 lb 129.7 / 55.8 kg | 361 / 162 lb 163.7 / 73.5 kg |
| 180 lb 81.6 kg | 161 / 63 lb 73 / 28.6 kg | 224 / 92 lb 101.6 / 41.7 kg | 297 / 128 lb 134.7 / 58.1 kg | 375 / 169 lb 170.1 / 76.7 kg |
| 190 lb 86.2 kg | 167 / 65 lb 75.7 / 29.5 kg | 232 / 95 lb 105.2 / 43.1 kg | 308 / 133 lb 139.7 / 60.3 kg | 389 / 175 lb 176.4 / 79.4 kg |
| 200 lb 90.7 kg | 173 / 67 lb 78.5 / 30.4 kg | 240 / 98 lb 108.9 / 44.5 kg | 319 / 138 lb 144.7 / 62.6 kg | 403 / 181 lb 182.8 / 82.1 kg |
| 210 lb 95.3 kg | 179 / 69 lb 81.2 / 31.3 kg | 248 / 102 lb 112.5 / 46.3 kg | 329 / 142 lb 149.2 / 64.4 kg | 416 / 187 lb 188.7 / 84.8 kg |
| 220 lb 99.8 kg | 184 / 72 lb 83.5 / 32.7 kg | 256 / 105 lb 116.1 / 47.6 kg | 340 / 147 lb 154.2 / 66.7 kg | 429 / 193 lb 194.6 / 87.5 kg |
| 230 lb 104.3 kg | 190 / 74 lb 86.2 / 33.6 kg | 264 / 108 lb 119.7 / 49 kg | 350 / 151 lb 158.8 / 68.5 kg | 442 / 199 lb 200.5 / 90.3 kg |
| 240 lb 108.9 kg | 195 / 76 lb 88.5 / 34.5 kg | 271 / 111 lb 122.9 / 50.3 kg | 360 / 155 lb 163.3 / 70.3 kg | 455 / 204 lb 206.4 / 92.5 kg |
| 250 lb 113.4 kg | 201 / 78 lb 91.2 / 35.4 kg | 279 / 114 lb 126.6 / 51.7 kg | 370 / 160 lb 167.8 / 72.6 kg | 467 / 210 lb 211.8 / 95.3 kg |
| 260 lb 117.9 kg | 206 / 80 lb 93.4 / 36.3 kg | 286 / 117 lb 129.7 / 53.1 kg | 380 / 164 lb 172.4 / 74.4 kg | 479 / 216 lb 217.3 / 98 kg |
| 270 lb 122.5 kg | 211 / 82 lb 95.7 / 37.2 kg | 293 / 120 lb 132.9 / 54.4 kg | 389 / 168 lb 176.4 / 76.2 kg | 492 / 221 lb 223.2 / 100.2 kg |
| 280 lb 127 kg | 216 / 84 lb 98 / 38.1 kg | 300 / 123 lb 136.1 / 55.8 kg | 399 / 172 lb 181 / 78 kg | 504 / 227 lb 228.6 / 103 kg |
| 290 lb 131.5 kg | 221 / 86 lb 100.2 / 39 kg | 308 / 126 lb 139.7 / 57.2 kg | 408 / 176 lb 185.1 / 79.8 kg | 516 / 232 lb 234.1 / 105.2 kg |
| 300 lb 136.1 kg | 226 / 88 lb 102.5 / 39.9 kg | 315 / 129 lb 142.9 / 58.5 kg | 418 / 180 lb 189.6 / 81.6 kg | 527 / 237 lb 239 / 107.5 kg |
Women’s Hip Thrust Machine vs Glute Kickback Machine Standards
How to read the table: The first number is Hip Thrust Machine; the second is Glute Kickback Machine. 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 | 80 / 30 lb 36.3 / 13.6 kg | 114 / 46 lb 51.7 / 20.9 kg | 156 / 66 lb 70.8 / 29.9 kg | 201 / 89 lb 91.2 / 40.4 kg |
| 110 lb 49.9 kg | 85 / 32 lb 38.6 / 14.5 kg | 122 / 49 lb 55.3 / 22.2 kg | 166 / 71 lb 75.3 / 32.2 kg | 215 / 95 lb 97.5 / 43.1 kg |
| 120 lb 54.4 kg | 90 / 34 lb 40.8 / 15.4 kg | 129 / 52 lb 58.5 / 23.6 kg | 176 / 75 lb 79.8 / 34 kg | 228 / 101 lb 103.4 / 45.8 kg |
| 130 lb 59 kg | 95 / 35 lb 43.1 / 15.9 kg | 136 / 55 lb 61.7 / 24.9 kg | 185 / 79 lb 83.9 / 35.8 kg | 240 / 106 lb 108.9 / 48.1 kg |
| 140 lb 63.5 kg | 100 / 37 lb 45.4 / 16.8 kg | 143 / 57 lb 64.9 / 25.9 kg | 195 / 83 lb 88.5 / 37.6 kg | 252 / 112 lb 114.3 / 50.8 kg |
| 150 lb 68 kg | 105 / 39 lb 47.6 / 17.7 kg | 150 / 60 lb 68 / 27.2 kg | 204 / 87 lb 92.5 / 39.5 kg | 264 / 117 lb 119.7 / 53.1 kg |
| 160 lb 72.6 kg | 110 / 41 lb 49.9 / 18.6 kg | 157 / 63 lb 71.2 / 28.6 kg | 213 / 91 lb 96.6 / 41.3 kg | 276 / 122 lb 125.2 / 55.3 kg |
| 170 lb 77.1 kg | 114 / 42 lb 51.7 / 19.1 kg | 163 / 65 lb 73.9 / 29.5 kg | 222 / 95 lb 100.7 / 43.1 kg | 287 / 127 lb 130.2 / 57.6 kg |
| 180 lb 81.6 kg | 119 / 44 lb 54 / 20 kg | 169 / 68 lb 76.7 / 30.8 kg | 230 / 98 lb 104.3 / 44.5 kg | 298 / 132 lb 135.2 / 59.9 kg |
| 190 lb 86.2 kg | 123 / 46 lb 55.8 / 20.9 kg | 176 / 70 lb 79.8 / 31.8 kg | 239 / 102 lb 108.4 / 46.3 kg | 309 / 137 lb 140.2 / 62.1 kg |
| 200 lb 90.7 kg | 127 / 47 lb 57.6 / 21.3 kg | 182 / 73 lb 82.6 / 33.1 kg | 247 / 105 lb 112 / 47.6 kg | 320 / 142 lb 145.1 / 64.4 kg |
| 210 lb 95.3 kg | 131 / 49 lb 59.4 / 22.2 kg | 188 / 75 lb 85.3 / 34 kg | 255 / 109 lb 115.7 / 49.4 kg | 330 / 146 lb 149.7 / 66.2 kg |
| 220 lb 99.8 kg | 136 / 50 lb 61.7 / 22.7 kg | 194 / 77 lb 88 / 34.9 kg | 263 / 112 lb 119.3 / 50.8 kg | 341 / 151 lb 154.7 / 68.5 kg |
| 230 lb 104.3 kg | 140 / 52 lb 63.5 / 23.6 kg | 199 / 80 lb 90.3 / 36.3 kg | 271 / 116 lb 122.9 / 52.6 kg | 351 / 156 lb 159.2 / 70.8 kg |
| 240 lb 108.9 kg | 144 / 53 lb 65.3 / 24 kg | 205 / 82 lb 93 / 37.2 kg | 279 / 119 lb 126.6 / 54 kg | 361 / 160 lb 163.7 / 72.6 kg |
How Your Hip Thrust Machine vs Glute Kickback Machine 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 hip thrust machine strength level
The standards use the sex-specific strength levels from the individual Hip Thrust Machine 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 without requiring strength to increase pound for pound.
3. Find the glute kickback machine strength level
The standards use the sex-specific strength levels from the individual Glute Kickback Machine 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 move more machine 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 hip thrust machine | Adjust hip thrust machine targets to exact bodyweight with the two-thirds rule. |
| Rate the glute kickback machine | Adjust tested-side glute kickback machine targets to exact bodyweight while preserving weaker-side scoring. |
| 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 Hip Thrust Machine and Glute Kickback Machine 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 glute kickback machine standard is higher; below zero means the hip thrust machine 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.
71.2 → 131.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the glute kickback machine standard minus the hip thrust machine standard. A plus sign means the glute kickback machine standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −75 lb −34 kg | −101 lb −45.8 kg | −129 lb −58.5 kg | −157 lb −71.2 kg |
| 130 lb 59 kg | −80 lb −36.3 kg | −106 lb −48 kg | −136 lb −61.7 kg | −166 lb −75.3 kg |
| 140 lb 63.5 kg | −83 lb −37.7 kg | −111 lb −50.3 kg | −142 lb −64.5 kg | −174 lb −78.9 kg |
| 150 lb 68 kg | −87 lb −39.5 kg | −117 lb −53.1 kg | −149 lb −67.6 kg | −183 lb −83 kg |
| 160 lb 72.6 kg | −91 lb −41.3 kg | −122 lb −55.3 kg | −156 lb −70.7 kg | −191 lb −86.6 kg |
| 170 lb 77.1 kg | −95 lb −43.1 kg | −127 lb −57.6 kg | −163 lb −73.9 kg | −199 lb −90.2 kg |
| 180 lb 81.6 kg | −98 lb −44.4 kg | −132 lb −59.9 kg | −169 lb −76.6 kg | −206 lb −93.4 kg |
| 190 lb 86.2 kg | −102 lb −46.2 kg | −137 lb −62.1 kg | −175 lb −79.4 kg | −214 lb −97 kg |
| 200 lb 90.7 kg | −106 lb −48.1 kg | −142 lb −64.4 kg | −181 lb −82.1 kg | −222 lb −100.7 kg |
| 210 lb 95.3 kg | −110 lb −49.9 kg | −146 lb −66.2 kg | −187 lb −84.8 kg | −229 lb −103.9 kg |
| 220 lb 99.8 kg | −112 lb −50.8 kg | −151 lb −68.5 kg | −193 lb −87.5 kg | −236 lb −107.1 kg |
| 230 lb 104.3 kg | −116 lb −52.6 kg | −156 lb −70.7 kg | −199 lb −90.3 kg | −243 lb −110.2 kg |
| 240 lb 108.9 kg | −119 lb −54 kg | −160 lb −72.6 kg | −205 lb −93 kg | −251 lb −113.9 kg |
| 250 lb 113.4 kg | −123 lb −55.8 kg | −165 lb −74.9 kg | −210 lb −95.2 kg | −257 lb −116.5 kg |
| 260 lb 117.9 kg | −126 lb −57.1 kg | −169 lb −76.6 kg | −216 lb −98 kg | −263 lb −119.3 kg |
| 270 lb 122.5 kg | −129 lb −58.5 kg | −173 lb −78.5 kg | −221 lb −100.2 kg | −271 lb −123 kg |
| 280 lb 127 kg | −132 lb −59.9 kg | −177 lb −80.3 kg | −227 lb −103 kg | −277 lb −125.6 kg |
| 290 lb 131.5 kg | −135 lb −61.2 kg | −182 lb −82.5 kg | −232 lb −105.3 kg | −284 lb −128.9 kg |
| 300 lb 136.1 kg | −138 lb −62.6 kg | −186 lb −84.4 kg | −238 lb −108 kg | −290 lb −131.5 kg |
How Women’s Hip Thrust Machine and Glute Kickback Machine Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
50.8 → 91.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the glute kickback machine standard minus the hip thrust machine standard. A plus sign means the glute kickback machine standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −50 lb −22.7 kg | −68 lb −30.8 kg | −90 lb −40.9 kg | −112 lb −50.8 kg |
| 110 lb 49.9 kg | −53 lb −24.1 kg | −73 lb −33.1 kg | −95 lb −43.1 kg | −120 lb −54.4 kg |
| 120 lb 54.4 kg | −56 lb −25.4 kg | −77 lb −34.9 kg | −101 lb −45.8 kg | −127 lb −57.6 kg |
| 130 lb 59 kg | −60 lb −27.2 kg | −81 lb −36.8 kg | −106 lb −48.1 kg | −134 lb −60.8 kg |
| 140 lb 63.5 kg | −63 lb −28.6 kg | −86 lb −39 kg | −112 lb −50.9 kg | −140 lb −63.5 kg |
| 150 lb 68 kg | −66 lb −29.9 kg | −90 lb −40.8 kg | −117 lb −53 kg | −147 lb −66.6 kg |
| 160 lb 72.6 kg | −69 lb −31.3 kg | −94 lb −42.6 kg | −122 lb −55.3 kg | −154 lb −69.9 kg |
| 170 lb 77.1 kg | −72 lb −32.6 kg | −98 lb −44.4 kg | −127 lb −57.6 kg | −160 lb −72.6 kg |
| 180 lb 81.6 kg | −75 lb −34 kg | −101 lb −45.9 kg | −132 lb −59.8 kg | −166 lb −75.3 kg |
| 190 lb 86.2 kg | −77 lb −34.9 kg | −106 lb −48 kg | −137 lb −62.1 kg | −172 lb −78.1 kg |
| 200 lb 90.7 kg | −80 lb −36.3 kg | −109 lb −49.5 kg | −142 lb −64.4 kg | −178 lb −80.7 kg |
| 210 lb 95.3 kg | −82 lb −37.2 kg | −113 lb −51.3 kg | −146 lb −66.3 kg | −184 lb −83.5 kg |
| 220 lb 99.8 kg | −86 lb −39 kg | −117 lb −53.1 kg | −151 lb −68.5 kg | −190 lb −86.2 kg |
| 230 lb 104.3 kg | −88 lb −39.9 kg | −119 lb −54 kg | −155 lb −70.3 kg | −195 lb −88.4 kg |
| 240 lb 108.9 kg | −91 lb −41.3 kg | −123 lb −55.8 kg | −160 lb −72.6 kg | −201 lb −91.1 kg |
Hip Thrust Machine and Glute Kickback Machine Exercises Used by This Calculator
This calculator uses a strict hip thrust machine repetition and a strict glute kickback machine rep. Use strict canonical Hip Thrust Machine and Glute Kickback Machine tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter the machine’s total resistance
Enter the total selected or loaded machine resistance, not per-side plates, barbell load, bodyweight plus load, or a converted equivalent. Keep the same machine, back support or bench, hip pad or belt, foot position, start range, full hip-extension finish, and controlled return. Do not count partial, bounced, rebounded, assisted, or momentum-driven reps.
Use the tested or weaker valid side without adding sides together
Enter the selected or loaded machine resistance and strict reps for the tested side. If both sides are tested, use the weaker valid side. Keep the same machine, support, pad or platform position, range, and body position. Do not add left and right loads or reps or count partials, rebound, momentum, lumbar extension, forced reps, assistance, or setup changes.
Enter one recent Hip Thrust Machine result and one recent Glute Kickback Machine result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Hip Thrust Machine — View the individual Hip Thrust Machine standards and next strength-level target.
- Glute Kickback Machine — View the individual Glute Kickback Machine standards and next strength-level target.
- Barbell Hip Thrust — 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.
- Bodyweight Single Leg Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Back Extension Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.