Hip Thrust Machine vs Smith Machine Shrug Strength Standards
Compare your hip thrust machine and smith machine shrug 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 Total external load for Smith Machine Shrug. Use a strict bilateral hip thrust machine set using a fixed machine, setup, start range, full hip-extension finish, and controlled return and Total effective Smith machine bar load is used, including the bar and all plates. 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 Smith Machine Shrug Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust machine and smith machine shrug 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 smith machine shrug.
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 / Smith Machine Shrug, 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 Smith Machine Shrug Standards
How to read the table: The first number is Hip Thrust Machine; the second is Smith Machine Shrug. 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 / 95 lb 55.8 / 43.1 kg | 171 / 138 lb 77.6 / 62.6 kg | 227 / 190 lb 103 / 86.2 kg | 286 / 241 lb 129.7 / 109.3 kg |
| 130 lb 59 kg | 130 / 100 lb 59 / 45.4 kg | 180 / 146 lb 81.6 / 66.2 kg | 239 / 200 lb 108.4 / 90.7 kg | 302 / 254 lb 137 / 115.2 kg |
| 140 lb 63.5 kg | 136 / 105 lb 61.7 / 47.6 kg | 189 / 153 lb 85.7 / 69.4 kg | 251 / 210 lb 113.9 / 95.3 kg | 317 / 267 lb 143.8 / 121.1 kg |
| 150 lb 68 kg | 143 / 110 lb 64.9 / 49.9 kg | 198 / 161 lb 89.8 / 73 kg | 263 / 220 lb 119.3 / 99.8 kg | 332 / 279 lb 150.6 / 126.6 kg |
| 160 lb 72.6 kg | 149 / 115 lb 67.6 / 52.2 kg | 207 / 168 lb 93.9 / 76.2 kg | 275 / 230 lb 124.7 / 104.3 kg | 347 / 292 lb 157.4 / 132.4 kg |
| 170 lb 77.1 kg | 155 / 120 lb 70.3 / 54.4 kg | 215 / 175 lb 97.5 / 79.4 kg | 286 / 240 lb 129.7 / 108.9 kg | 361 / 304 lb 163.7 / 137.9 kg |
| 180 lb 81.6 kg | 161 / 124 lb 73 / 56.2 kg | 224 / 181 lb 101.6 / 82.1 kg | 297 / 249 lb 134.7 / 112.9 kg | 375 / 315 lb 170.1 / 142.9 kg |
| 190 lb 86.2 kg | 167 / 129 lb 75.7 / 58.5 kg | 232 / 188 lb 105.2 / 85.3 kg | 308 / 258 lb 139.7 / 117 kg | 389 / 327 lb 176.4 / 148.3 kg |
| 200 lb 90.7 kg | 173 / 133 lb 78.5 / 60.3 kg | 240 / 195 lb 108.9 / 88.5 kg | 319 / 267 lb 144.7 / 121.1 kg | 403 / 338 lb 182.8 / 153.3 kg |
| 210 lb 95.3 kg | 179 / 138 lb 81.2 / 62.6 kg | 248 / 201 lb 112.5 / 91.2 kg | 329 / 276 lb 149.2 / 125.2 kg | 416 / 350 lb 188.7 / 158.8 kg |
| 220 lb 99.8 kg | 184 / 142 lb 83.5 / 64.4 kg | 256 / 207 lb 116.1 / 93.9 kg | 340 / 284 lb 154.2 / 128.8 kg | 429 / 361 lb 194.6 / 163.7 kg |
| 230 lb 104.3 kg | 190 / 147 lb 86.2 / 66.7 kg | 264 / 214 lb 119.7 / 97.1 kg | 350 / 293 lb 158.8 / 132.9 kg | 442 / 371 lb 200.5 / 168.3 kg |
| 240 lb 108.9 kg | 195 / 151 lb 88.5 / 68.5 kg | 271 / 220 lb 122.9 / 99.8 kg | 360 / 301 lb 163.3 / 136.5 kg | 455 / 382 lb 206.4 / 173.3 kg |
| 250 lb 113.4 kg | 201 / 155 lb 91.2 / 70.3 kg | 279 / 226 lb 126.6 / 102.5 kg | 370 / 310 lb 167.8 / 140.6 kg | 467 / 393 lb 211.8 / 178.3 kg |
| 260 lb 117.9 kg | 206 / 159 lb 93.4 / 72.1 kg | 286 / 232 lb 129.7 / 105.2 kg | 380 / 318 lb 172.4 / 144.2 kg | 479 / 403 lb 217.3 / 182.8 kg |
| 270 lb 122.5 kg | 211 / 163 lb 95.7 / 73.9 kg | 293 / 238 lb 132.9 / 108 kg | 389 / 326 lb 176.4 / 147.9 kg | 492 / 413 lb 223.2 / 187.3 kg |
| 280 lb 127 kg | 216 / 167 lb 98 / 75.7 kg | 300 / 243 lb 136.1 / 110.2 kg | 399 / 334 lb 181 / 151.5 kg | 504 / 423 lb 228.6 / 191.9 kg |
| 290 lb 131.5 kg | 221 / 171 lb 100.2 / 77.6 kg | 308 / 249 lb 139.7 / 112.9 kg | 408 / 342 lb 185.1 / 155.1 kg | 516 / 433 lb 234.1 / 196.4 kg |
| 300 lb 136.1 kg | 226 / 175 lb 102.5 / 79.4 kg | 315 / 255 lb 142.9 / 115.7 kg | 418 / 350 lb 189.6 / 158.8 kg | 527 / 443 lb 239 / 200.9 kg |
Women’s Hip Thrust Machine vs Smith Machine Shrug Standards
How to read the table: The first number is Hip Thrust Machine; the second is Smith Machine Shrug. 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 / 55 lb 36.3 / 24.9 kg | 114 / 82 lb 51.7 / 37.2 kg | 156 / 116 lb 70.8 / 52.6 kg | 201 / 150 lb 91.2 / 68 kg |
| 110 lb 49.9 kg | 85 / 59 lb 38.6 / 26.8 kg | 122 / 88 lb 55.3 / 39.9 kg | 166 / 124 lb 75.3 / 56.2 kg | 215 / 160 lb 97.5 / 72.6 kg |
| 120 lb 54.4 kg | 90 / 62 lb 40.8 / 28.1 kg | 129 / 93 lb 58.5 / 42.2 kg | 176 / 131 lb 79.8 / 59.4 kg | 228 / 170 lb 103.4 / 77.1 kg |
| 130 lb 59 kg | 95 / 65 lb 43.1 / 29.5 kg | 136 / 98 lb 61.7 / 44.5 kg | 185 / 138 lb 83.9 / 62.6 kg | 240 / 179 lb 108.9 / 81.2 kg |
| 140 lb 63.5 kg | 100 / 69 lb 45.4 / 31.3 kg | 143 / 103 lb 64.9 / 46.7 kg | 195 / 145 lb 88.5 / 65.8 kg | 252 / 188 lb 114.3 / 85.3 kg |
| 150 lb 68 kg | 105 / 72 lb 47.6 / 32.7 kg | 150 / 108 lb 68 / 49 kg | 204 / 152 lb 92.5 / 68.9 kg | 264 / 197 lb 119.7 / 89.4 kg |
| 160 lb 72.6 kg | 110 / 75 lb 49.9 / 34 kg | 157 / 113 lb 71.2 / 51.3 kg | 213 / 159 lb 96.6 / 72.1 kg | 276 / 206 lb 125.2 / 93.4 kg |
| 170 lb 77.1 kg | 114 / 78 lb 51.7 / 35.4 kg | 163 / 117 lb 73.9 / 53.1 kg | 222 / 165 lb 100.7 / 74.8 kg | 287 / 214 lb 130.2 / 97.1 kg |
| 180 lb 81.6 kg | 119 / 81 lb 54 / 36.7 kg | 169 / 122 lb 76.7 / 55.3 kg | 230 / 172 lb 104.3 / 78 kg | 298 / 222 lb 135.2 / 100.7 kg |
| 190 lb 86.2 kg | 123 / 84 lb 55.8 / 38.1 kg | 176 / 126 lb 79.8 / 57.2 kg | 239 / 178 lb 108.4 / 80.7 kg | 309 / 231 lb 140.2 / 104.8 kg |
| 200 lb 90.7 kg | 127 / 87 lb 57.6 / 39.5 kg | 182 / 131 lb 82.6 / 59.4 kg | 247 / 184 lb 112 / 83.5 kg | 320 / 239 lb 145.1 / 108.4 kg |
| 210 lb 95.3 kg | 131 / 90 lb 59.4 / 40.8 kg | 188 / 135 lb 85.3 / 61.2 kg | 255 / 190 lb 115.7 / 86.2 kg | 330 / 247 lb 149.7 / 112 kg |
| 220 lb 99.8 kg | 136 / 93 lb 61.7 / 42.2 kg | 194 / 139 lb 88 / 63 kg | 263 / 196 lb 119.3 / 88.9 kg | 341 / 254 lb 154.7 / 115.2 kg |
| 230 lb 104.3 kg | 140 / 96 lb 63.5 / 43.5 kg | 199 / 144 lb 90.3 / 65.3 kg | 271 / 202 lb 122.9 / 91.6 kg | 351 / 262 lb 159.2 / 118.8 kg |
| 240 lb 108.9 kg | 144 / 98 lb 65.3 / 44.5 kg | 205 / 148 lb 93 / 67.1 kg | 279 / 208 lb 126.6 / 94.3 kg | 361 / 269 lb 163.7 / 122 kg |
How Your Hip Thrust Machine vs Smith Machine Shrug 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 smith machine shrug strength level
The standards use the sex-specific thresholds from the individual Smith Machine Shrug 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 smith machine shrug | 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 Smith Machine Shrug 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 smith machine shrug 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.
20.4 → 38.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the hip thrust machine standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −33 lb −15 kg | −37 lb −16.8 kg | −45 lb −20.4 kg |
| 130 lb 59 kg | −30 lb −13.6 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −48 lb −21.8 kg |
| 140 lb 63.5 kg | −31 lb −14.1 kg | −36 lb −16.3 kg | −41 lb −18.6 kg | −50 lb −22.7 kg |
| 150 lb 68 kg | −33 lb −15 kg | −37 lb −16.8 kg | −43 lb −19.5 kg | −53 lb −24 kg |
| 160 lb 72.6 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −45 lb −20.4 kg | −55 lb −25 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −40 lb −18.1 kg | −46 lb −20.8 kg | −57 lb −25.8 kg |
| 180 lb 81.6 kg | −37 lb −16.8 kg | −43 lb −19.5 kg | −48 lb −21.8 kg | −60 lb −27.2 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −44 lb −19.9 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
| 200 lb 90.7 kg | −40 lb −18.2 kg | −45 lb −20.4 kg | −52 lb −23.6 kg | −65 lb −29.5 kg |
| 210 lb 95.3 kg | −41 lb −18.6 kg | −47 lb −21.3 kg | −53 lb −24 kg | −66 lb −29.9 kg |
| 220 lb 99.8 kg | −42 lb −19.1 kg | −49 lb −22.2 kg | −56 lb −25.4 kg | −68 lb −30.9 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −50 lb −22.6 kg | −57 lb −25.9 kg | −71 lb −32.2 kg |
| 240 lb 108.9 kg | −44 lb −20 kg | −51 lb −23.1 kg | −59 lb −26.8 kg | −73 lb −33.1 kg |
| 250 lb 113.4 kg | −46 lb −20.9 kg | −53 lb −24.1 kg | −60 lb −27.2 kg | −74 lb −33.5 kg |
| 260 lb 117.9 kg | −47 lb −21.3 kg | −54 lb −24.5 kg | −62 lb −28.2 kg | −76 lb −34.5 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −55 lb −24.9 kg | −63 lb −28.5 kg | −79 lb −35.9 kg |
| 280 lb 127 kg | −49 lb −22.3 kg | −57 lb −25.9 kg | −65 lb −29.5 kg | −81 lb −36.7 kg |
| 290 lb 131.5 kg | −50 lb −22.6 kg | −59 lb −26.8 kg | −66 lb −30 kg | −83 lb −37.7 kg |
| 300 lb 136.1 kg | −51 lb −23.1 kg | −60 lb −27.2 kg | −68 lb −30.8 kg | −84 lb −38.1 kg |
How Women’s Hip Thrust Machine and Smith Machine Shrug Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
23.2 → 41.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the hip thrust machine standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −25 lb −11.4 kg | −32 lb −14.5 kg | −40 lb −18.2 kg | −51 lb −23.2 kg |
| 110 lb 49.9 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −42 lb −19.1 kg | −55 lb −24.9 kg |
| 120 lb 54.4 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −45 lb −20.4 kg | −58 lb −26.3 kg |
| 130 lb 59 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −47 lb −21.3 kg | −61 lb −27.7 kg |
| 140 lb 63.5 kg | −31 lb −14.1 kg | −40 lb −18.2 kg | −50 lb −22.7 kg | −64 lb −29 kg |
| 150 lb 68 kg | −33 lb −14.9 kg | −42 lb −19 kg | −52 lb −23.6 kg | −67 lb −30.3 kg |
| 160 lb 72.6 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −54 lb −24.5 kg | −70 lb −31.8 kg |
| 170 lb 77.1 kg | −36 lb −16.3 kg | −46 lb −20.8 kg | −57 lb −25.9 kg | −73 lb −33.1 kg |
| 180 lb 81.6 kg | −38 lb −17.3 kg | −47 lb −21.4 kg | −58 lb −26.3 kg | −76 lb −34.5 kg |
| 190 lb 86.2 kg | −39 lb −17.7 kg | −50 lb −22.6 kg | −61 lb −27.7 kg | −78 lb −35.4 kg |
| 200 lb 90.7 kg | −40 lb −18.1 kg | −51 lb −23.2 kg | −63 lb −28.5 kg | −81 lb −36.7 kg |
| 210 lb 95.3 kg | −41 lb −18.6 kg | −53 lb −24.1 kg | −65 lb −29.5 kg | −83 lb −37.7 kg |
| 220 lb 99.8 kg | −43 lb −19.5 kg | −55 lb −25 kg | −67 lb −30.4 kg | −87 lb −39.5 kg |
| 230 lb 104.3 kg | −44 lb −20 kg | −55 lb −25 kg | −69 lb −31.3 kg | −89 lb −40.4 kg |
| 240 lb 108.9 kg | −46 lb −20.8 kg | −57 lb −25.9 kg | −71 lb −32.3 kg | −92 lb −41.7 kg |
Hip Thrust Machine and Smith Machine Shrug Exercises Used by This Calculator
This calculator uses a strict hip thrust machine repetition and a strict smith machine shrug test. Use strict canonical Hip Thrust Machine and Smith Machine Shrug 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 Smith Machine Shrug setup and load convention
Total effective Smith machine bar load is used, including the bar and all plates Use the machine stated or gym-used effective bar weight convention Smith bar held in both hands in front of the thighs Counted reps start from stable standing posture with the bar clear of hooks Feet planted and body position aligned with the Smith track Same machine, bar angle, start height, stance, and grip width for the full set Shoulders begin lowered or neutral before each rep Clear shoulder elevation required Controlled top position required Controlled lowering required Arms stay straight or nearly straight Bar stays clear of hooks, rails, and machine stops during counted reps Raw no-strap execution for the main standard No partial pulses, static holds, Smith machine deadlift lockouts, or rack holds No hook-supported reps, stop-bounced reps, or machine counterweight manipulation No knee dip, hip drive, torso bounce, stepping, or heaving No elbow pull, high pull, upright row, or clean pull mechanics No rolling shoulders No free-weight barbell, trap-bar, dumbbell, cable, or dedicated-machine substitutions
Enter one recent Hip Thrust Machine result and one recent Smith Machine Shrug result
Use each exercise’s canonical input: Total selected or loaded machine resistance for Hip Thrust Machine and Total external load for Smith Machine Shrug.
Related Tools
- Hip Thrust Machine — View the individual Hip Thrust Machine standards and next strength-level target.
- Smith Machine Shrug — View the individual Smith Machine Shrug 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.