Hip Thrust Machine vs Hip Abduction Machine Strength Standards
Compare your hip thrust machine and hip abduction 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.
Use each exercise's canonical input: Total selected or loaded machine resistance for Hip Thrust Machine and Displayed machine or cable resistance for Hip Abduction Machine. Use a strict bilateral hip thrust machine set using a fixed machine, setup, start range, full hip-extension finish, and controlled return and Selected or loaded machine resistance is used. 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 Hip Abduction Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust machine and hip abduction 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 hip abduction 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 / Hip Abduction 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 Hip Abduction Machine Standards
How to read the table: The first number is Hip Thrust Machine; the second is Hip Abduction 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 / 31 lb 55.8 / 14.1 kg | 171 / 53 lb 77.6 / 24 kg | 227 / 81 lb 103 / 36.7 kg | 286 / 109 lb 129.7 / 49.4 kg |
| 130 lb 59 kg | 130 / 33 lb 59 / 15 kg | 180 / 56 lb 81.6 / 25.4 kg | 239 / 85 lb 108.4 / 38.6 kg | 302 / 115 lb 137 / 52.2 kg |
| 140 lb 63.5 kg | 136 / 34 lb 61.7 / 15.4 kg | 189 / 59 lb 85.7 / 26.8 kg | 251 / 90 lb 113.9 / 40.8 kg | 317 / 121 lb 143.8 / 54.9 kg |
| 150 lb 68 kg | 143 / 36 lb 64.9 / 16.3 kg | 198 / 62 lb 89.8 / 28.1 kg | 263 / 94 lb 119.3 / 42.6 kg | 332 / 126 lb 150.6 / 57.2 kg |
| 160 lb 72.6 kg | 149 / 37 lb 67.6 / 16.8 kg | 207 / 64 lb 93.9 / 29 kg | 275 / 98 lb 124.7 / 44.5 kg | 347 / 132 lb 157.4 / 59.9 kg |
| 170 lb 77.1 kg | 155 / 39 lb 70.3 / 17.7 kg | 215 / 67 lb 97.5 / 30.4 kg | 286 / 102 lb 129.7 / 46.3 kg | 361 / 137 lb 163.7 / 62.1 kg |
| 180 lb 81.6 kg | 161 / 41 lb 73 / 18.6 kg | 224 / 69 lb 101.6 / 31.3 kg | 297 / 106 lb 134.7 / 48.1 kg | 375 / 143 lb 170.1 / 64.9 kg |
| 190 lb 86.2 kg | 167 / 42 lb 75.7 / 19.1 kg | 232 / 72 lb 105.2 / 32.7 kg | 308 / 110 lb 139.7 / 49.9 kg | 389 / 148 lb 176.4 / 67.1 kg |
| 200 lb 90.7 kg | 173 / 43 lb 78.5 / 19.5 kg | 240 / 75 lb 108.9 / 34 kg | 319 / 114 lb 144.7 / 51.7 kg | 403 / 153 lb 182.8 / 69.4 kg |
| 210 lb 95.3 kg | 179 / 45 lb 81.2 / 20.4 kg | 248 / 77 lb 112.5 / 34.9 kg | 329 / 118 lb 149.2 / 53.5 kg | 416 / 158 lb 188.7 / 71.7 kg |
| 220 lb 99.8 kg | 184 / 46 lb 83.5 / 20.9 kg | 256 / 79 lb 116.1 / 35.8 kg | 340 / 121 lb 154.2 / 54.9 kg | 429 / 163 lb 194.6 / 73.9 kg |
| 230 lb 104.3 kg | 190 / 48 lb 86.2 / 21.8 kg | 264 / 82 lb 119.7 / 37.2 kg | 350 / 125 lb 158.8 / 56.7 kg | 442 / 168 lb 200.5 / 76.2 kg |
| 240 lb 108.9 kg | 195 / 49 lb 88.5 / 22.2 kg | 271 / 84 lb 122.9 / 38.1 kg | 360 / 129 lb 163.3 / 58.5 kg | 455 / 173 lb 206.4 / 78.5 kg |
| 250 lb 113.4 kg | 201 / 50 lb 91.2 / 22.7 kg | 279 / 86 lb 126.6 / 39 kg | 370 / 132 lb 167.8 / 59.9 kg | 467 / 178 lb 211.8 / 80.7 kg |
| 260 lb 117.9 kg | 206 / 52 lb 93.4 / 23.6 kg | 286 / 89 lb 129.7 / 40.4 kg | 380 / 136 lb 172.4 / 61.7 kg | 479 / 182 lb 217.3 / 82.6 kg |
| 270 lb 122.5 kg | 211 / 53 lb 95.7 / 24 kg | 293 / 91 lb 132.9 / 41.3 kg | 389 / 139 lb 176.4 / 63 kg | 492 / 187 lb 223.2 / 84.8 kg |
| 280 lb 127 kg | 216 / 54 lb 98 / 24.5 kg | 300 / 93 lb 136.1 / 42.2 kg | 399 / 142 lb 181 / 64.4 kg | 504 / 192 lb 228.6 / 87.1 kg |
| 290 lb 131.5 kg | 221 / 56 lb 100.2 / 25.4 kg | 308 / 95 lb 139.7 / 43.1 kg | 408 / 146 lb 185.1 / 66.2 kg | 516 / 196 lb 234.1 / 88.9 kg |
| 300 lb 136.1 kg | 226 / 57 lb 102.5 / 25.9 kg | 315 / 98 lb 142.9 / 44.5 kg | 418 / 149 lb 189.6 / 67.6 kg | 527 / 201 lb 239 / 91.2 kg |
Women’s Hip Thrust Machine vs Hip Abduction Machine Standards
How to read the table: The first number is Hip Thrust Machine; the second is Hip Abduction 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 / 20 lb 36.3 / 9.1 kg | 114 / 34 lb 51.7 / 15.4 kg | 156 / 52 lb 70.8 / 23.6 kg | 201 / 70 lb 91.2 / 31.8 kg |
| 110 lb 49.9 kg | 85 / 21 lb 38.6 / 9.5 kg | 122 / 36 lb 55.3 / 16.3 kg | 166 / 55 lb 75.3 / 24.9 kg | 215 / 75 lb 97.5 / 34 kg |
| 120 lb 54.4 kg | 90 / 22 lb 40.8 / 10 kg | 129 / 38 lb 58.5 / 17.2 kg | 176 / 59 lb 79.8 / 26.8 kg | 228 / 79 lb 103.4 / 35.8 kg |
| 130 lb 59 kg | 95 / 24 lb 43.1 / 10.9 kg | 136 / 40 lb 61.7 / 18.1 kg | 185 / 62 lb 83.9 / 28.1 kg | 240 / 84 lb 108.9 / 38.1 kg |
| 140 lb 63.5 kg | 100 / 25 lb 45.4 / 11.3 kg | 143 / 42 lb 64.9 / 19.1 kg | 195 / 65 lb 88.5 / 29.5 kg | 252 / 88 lb 114.3 / 39.9 kg |
| 150 lb 68 kg | 105 / 26 lb 47.6 / 11.8 kg | 150 / 44 lb 68 / 20 kg | 204 / 68 lb 92.5 / 30.8 kg | 264 / 92 lb 119.7 / 41.7 kg |
| 160 lb 72.6 kg | 110 / 27 lb 49.9 / 12.2 kg | 157 / 46 lb 71.2 / 20.9 kg | 213 / 71 lb 96.6 / 32.2 kg | 276 / 96 lb 125.2 / 43.5 kg |
| 170 lb 77.1 kg | 114 / 28 lb 51.7 / 12.7 kg | 163 / 48 lb 73.9 / 21.8 kg | 222 / 74 lb 100.7 / 33.6 kg | 287 / 100 lb 130.2 / 45.4 kg |
| 180 lb 81.6 kg | 119 / 29 lb 54 / 13.2 kg | 169 / 50 lb 76.7 / 22.7 kg | 230 / 77 lb 104.3 / 34.9 kg | 298 / 104 lb 135.2 / 47.2 kg |
| 190 lb 86.2 kg | 123 / 30 lb 55.8 / 13.6 kg | 176 / 52 lb 79.8 / 23.6 kg | 239 / 80 lb 108.4 / 36.3 kg | 309 / 108 lb 140.2 / 49 kg |
| 200 lb 90.7 kg | 127 / 31 lb 57.6 / 14.1 kg | 182 / 53 lb 82.6 / 24 kg | 247 / 82 lb 112 / 37.2 kg | 320 / 111 lb 145.1 / 50.3 kg |
| 210 lb 95.3 kg | 131 / 33 lb 59.4 / 15 kg | 188 / 55 lb 85.3 / 24.9 kg | 255 / 85 lb 115.7 / 38.6 kg | 330 / 115 lb 149.7 / 52.2 kg |
| 220 lb 99.8 kg | 136 / 34 lb 61.7 / 15.4 kg | 194 / 57 lb 88 / 25.9 kg | 263 / 88 lb 119.3 / 39.9 kg | 341 / 119 lb 154.7 / 54 kg |
| 230 lb 104.3 kg | 140 / 35 lb 63.5 / 15.9 kg | 199 / 59 lb 90.3 / 26.8 kg | 271 / 90 lb 122.9 / 40.8 kg | 351 / 122 lb 159.2 / 55.3 kg |
| 240 lb 108.9 kg | 144 / 36 lb 65.3 / 16.3 kg | 205 / 60 lb 93 / 27.2 kg | 279 / 93 lb 126.6 / 42.2 kg | 361 / 126 lb 163.7 / 57.2 kg |
How Your Hip Thrust Machine vs Hip Abduction 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 hip abduction machine strength level
The standards use the sex-specific thresholds from the individual Hip Abduction 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 larger lifters are expected to lift more 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 hip abduction machine | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Hip Thrust Machine and Hip Abduction 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 hip abduction 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.
80.3 → 147.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip abduction machine standard minus the hip thrust machine standard. A plus sign means the hip abduction 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 | −92 lb −41.7 kg | −118 lb −53.6 kg | −146 lb −66.3 kg | −177 lb −80.3 kg |
| 130 lb 59 kg | −97 lb −44 kg | −124 lb −56.2 kg | −154 lb −69.8 kg | −187 lb −84.8 kg |
| 140 lb 63.5 kg | −102 lb −46.3 kg | −130 lb −58.9 kg | −161 lb −73.1 kg | −196 lb −88.9 kg |
| 150 lb 68 kg | −107 lb −48.6 kg | −136 lb −61.7 kg | −169 lb −76.7 kg | −206 lb −93.4 kg |
| 160 lb 72.6 kg | −112 lb −50.8 kg | −143 lb −64.9 kg | −177 lb −80.2 kg | −215 lb −97.5 kg |
| 170 lb 77.1 kg | −116 lb −52.6 kg | −148 lb −67.1 kg | −184 lb −83.4 kg | −224 lb −101.6 kg |
| 180 lb 81.6 kg | −120 lb −54.4 kg | −155 lb −70.3 kg | −191 lb −86.6 kg | −232 lb −105.2 kg |
| 190 lb 86.2 kg | −125 lb −56.6 kg | −160 lb −72.5 kg | −198 lb −89.8 kg | −241 lb −109.3 kg |
| 200 lb 90.7 kg | −130 lb −59 kg | −165 lb −74.9 kg | −205 lb −93 kg | −250 lb −113.4 kg |
| 210 lb 95.3 kg | −134 lb −60.8 kg | −171 lb −77.6 kg | −211 lb −95.7 kg | −258 lb −117 kg |
| 220 lb 99.8 kg | −138 lb −62.6 kg | −177 lb −80.3 kg | −219 lb −99.3 kg | −266 lb −120.7 kg |
| 230 lb 104.3 kg | −142 lb −64.4 kg | −182 lb −82.5 kg | −225 lb −102.1 kg | −274 lb −124.3 kg |
| 240 lb 108.9 kg | −146 lb −66.3 kg | −187 lb −84.8 kg | −231 lb −104.8 kg | −282 lb −127.9 kg |
| 250 lb 113.4 kg | −151 lb −68.5 kg | −193 lb −87.6 kg | −238 lb −107.9 kg | −289 lb −131.1 kg |
| 260 lb 117.9 kg | −154 lb −69.8 kg | −197 lb −89.3 kg | −244 lb −110.7 kg | −297 lb −134.7 kg |
| 270 lb 122.5 kg | −158 lb −71.7 kg | −202 lb −91.6 kg | −250 lb −113.4 kg | −305 lb −138.4 kg |
| 280 lb 127 kg | −162 lb −73.5 kg | −207 lb −93.9 kg | −257 lb −116.6 kg | −312 lb −141.5 kg |
| 290 lb 131.5 kg | −165 lb −74.8 kg | −213 lb −96.6 kg | −262 lb −118.9 kg | −320 lb −145.2 kg |
| 300 lb 136.1 kg | −169 lb −76.6 kg | −217 lb −98.4 kg | −269 lb −122 kg | −326 lb −147.8 kg |
How Women’s Hip Thrust Machine and Hip Abduction 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.
59.4 → 106.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip abduction machine standard minus the hip thrust machine standard. A plus sign means the hip abduction 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 | −60 lb −27.2 kg | −80 lb −36.3 kg | −104 lb −47.2 kg | −131 lb −59.4 kg |
| 110 lb 49.9 kg | −64 lb −29.1 kg | −86 lb −39 kg | −111 lb −50.4 kg | −140 lb −63.5 kg |
| 120 lb 54.4 kg | −68 lb −30.8 kg | −91 lb −41.3 kg | −117 lb −53 kg | −149 lb −67.6 kg |
| 130 lb 59 kg | −71 lb −32.2 kg | −96 lb −43.6 kg | −123 lb −55.8 kg | −156 lb −70.8 kg |
| 140 lb 63.5 kg | −75 lb −34.1 kg | −101 lb −45.8 kg | −130 lb −59 kg | −164 lb −74.4 kg |
| 150 lb 68 kg | −79 lb −35.8 kg | −106 lb −48 kg | −136 lb −61.7 kg | −172 lb −78 kg |
| 160 lb 72.6 kg | −83 lb −37.7 kg | −111 lb −50.3 kg | −142 lb −64.4 kg | −180 lb −81.7 kg |
| 170 lb 77.1 kg | −86 lb −39 kg | −115 lb −52.1 kg | −148 lb −67.1 kg | −187 lb −84.8 kg |
| 180 lb 81.6 kg | −90 lb −40.8 kg | −119 lb −54 kg | −153 lb −69.4 kg | −194 lb −88 kg |
| 190 lb 86.2 kg | −93 lb −42.2 kg | −124 lb −56.2 kg | −159 lb −72.1 kg | −201 lb −91.2 kg |
| 200 lb 90.7 kg | −96 lb −43.5 kg | −129 lb −58.6 kg | −165 lb −74.8 kg | −209 lb −94.8 kg |
| 210 lb 95.3 kg | −98 lb −44.4 kg | −133 lb −60.4 kg | −170 lb −77.1 kg | −215 lb −97.5 kg |
| 220 lb 99.8 kg | −102 lb −46.3 kg | −137 lb −62.1 kg | −175 lb −79.4 kg | −222 lb −100.7 kg |
| 230 lb 104.3 kg | −105 lb −47.6 kg | −140 lb −63.5 kg | −181 lb −82.1 kg | −229 lb −103.9 kg |
| 240 lb 108.9 kg | −108 lb −49 kg | −145 lb −65.8 kg | −186 lb −84.4 kg | −235 lb −106.5 kg |
Hip Thrust Machine and Hip Abduction Machine Exercises Used by This Calculator
This calculator uses a strict hip thrust machine repetition and a strict hip abduction machine test. Use strict canonical Hip Thrust Machine and Hip Abduction 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 canonical Hip Abduction Machine setup and load convention
Selected or loaded machine resistance is used Enter total bilateral load, not per-leg load Do not add bodyweight to the entered load Strict seated bilateral machine hip abduction Thigh pads and start-angle setting stay consistent Back, hips, pelvis, thighs, seat, and pad position stay stable Controlled inward or neutral thigh start position required Controlled outward thigh finish required Controlled return required Same machine, seat, pad position, start angle, and range for the full set No tiny pulses or shortened-range reps No stack bounce, pad slamming, or machine rebound No hip lift, seat slide, pelvis rotation, torso leaning, torso twisting, or aggressive handle-pulling No unilateral, alternating-leg, or one-leg-assisted reps No forced reps, partner assistance, or uncontrolled returns
Enter one recent Hip Thrust Machine result and one recent Hip Abduction Machine result
Use each exercise’s canonical input: Total selected or loaded machine resistance for Hip Thrust Machine and Displayed machine or cable resistance for Hip Abduction Machine.
Related Tools
- Hip Thrust Machine — View the individual Hip Thrust Machine standards and next strength-level target.
- Hip Abduction Machine — View the individual Hip Abduction 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.