Hip Thrust vs Belt Squat Split Squat Strength Standards
Compare your hip thrust and belt squat split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout; a strict belt squat split squat using the same resistance, setup, range, and execution on both legs and total valid reps across both legs combined. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Hip Thrust vs Belt Squat Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust and belt squat split squat 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 and belt squat split squat.
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 / Belt Squat Split Squat, 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 vs Belt Squat Split Squat Standards
How to read the table: The first number is Hip Thrust; the second is Belt Squat Split Squat. 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 | 126 / 77 lb 57.2 / 34.9 kg | 182 / 112 lb 82.6 / 50.8 kg | 252 / 154 lb 114.3 / 69.9 kg | 336 / 196 lb 152.4 / 88.9 kg |
| 130 lb 59 kg | 133 / 82 lb 60.3 / 37.2 kg | 192 / 118 lb 87.1 / 53.5 kg | 266 / 162 lb 120.7 / 73.5 kg | 354 / 207 lb 160.6 / 93.9 kg |
| 140 lb 63.5 kg | 140 / 86 lb 63.5 / 39 kg | 202 / 124 lb 91.6 / 56.2 kg | 279 / 171 lb 126.6 / 77.6 kg | 372 / 217 lb 168.7 / 98.4 kg |
| 150 lb 68 kg | 146 / 90 lb 66.2 / 40.8 kg | 211 / 130 lb 95.7 / 59 kg | 292 / 179 lb 132.4 / 81.2 kg | 390 / 227 lb 176.9 / 103 kg |
| 160 lb 72.6 kg | 152 / 94 lb 68.9 / 42.6 kg | 220 / 136 lb 99.8 / 61.7 kg | 305 / 186 lb 138.3 / 84.4 kg | 407 / 237 lb 184.6 / 107.5 kg |
| 170 lb 77.1 kg | 159 / 97 lb 72.1 / 44 kg | 229 / 141 lb 103.9 / 64 kg | 318 / 194 lb 144.2 / 88 kg | 423 / 247 lb 191.9 / 112 kg |
| 180 lb 81.6 kg | 165 / 101 lb 74.8 / 45.8 kg | 238 / 147 lb 108 / 66.7 kg | 330 / 202 lb 149.7 / 91.6 kg | 440 / 257 lb 199.6 / 116.6 kg |
| 190 lb 86.2 kg | 171 / 105 lb 77.6 / 47.6 kg | 247 / 152 lb 112 / 68.9 kg | 342 / 209 lb 155.1 / 94.8 kg | 456 / 266 lb 206.8 / 120.7 kg |
| 200 lb 90.7 kg | 177 / 109 lb 80.3 / 49.4 kg | 256 / 157 lb 116.1 / 71.2 kg | 354 / 216 lb 160.6 / 98 kg | 472 / 275 lb 214.1 / 124.7 kg |
| 210 lb 95.3 kg | 183 / 112 lb 83 / 50.8 kg | 264 / 162 lb 119.7 / 73.5 kg | 366 / 223 lb 166 / 101.2 kg | 487 / 284 lb 220.9 / 128.8 kg |
| 220 lb 99.8 kg | 189 / 116 lb 85.7 / 52.6 kg | 272 / 168 lb 123.4 / 76.2 kg | 377 / 230 lb 171 / 104.3 kg | 503 / 293 lb 228.2 / 132.9 kg |
| 230 lb 104.3 kg | 194 / 119 lb 88 / 54 kg | 281 / 173 lb 127.5 / 78.5 kg | 388 / 237 lb 176 / 107.5 kg | 518 / 302 lb 235 / 137 kg |
| 240 lb 108.9 kg | 200 / 123 lb 90.7 / 55.8 kg | 289 / 178 lb 131.1 / 80.7 kg | 400 / 244 lb 181.4 / 110.7 kg | 533 / 311 lb 241.8 / 141.1 kg |
| 250 lb 113.4 kg | 205 / 126 lb 93 / 57.2 kg | 297 / 183 lb 134.7 / 83 kg | 411 / 251 lb 186.4 / 113.9 kg | 548 / 319 lb 248.6 / 144.7 kg |
| 260 lb 117.9 kg | 211 / 129 lb 95.7 / 58.5 kg | 304 / 187 lb 137.9 / 84.8 kg | 422 / 258 lb 191.4 / 117 kg | 562 / 328 lb 254.9 / 148.8 kg |
| 270 lb 122.5 kg | 216 / 133 lb 98 / 60.3 kg | 312 / 192 lb 141.5 / 87.1 kg | 432 / 264 lb 196 / 119.7 kg | 576 / 336 lb 261.3 / 152.4 kg |
| 280 lb 127 kg | 221 / 136 lb 100.2 / 61.7 kg | 320 / 197 lb 145.1 / 89.4 kg | 443 / 271 lb 200.9 / 122.9 kg | 591 / 344 lb 268.1 / 156 kg |
| 290 lb 131.5 kg | 227 / 139 lb 103 / 63 kg | 327 / 201 lb 148.3 / 91.2 kg | 453 / 277 lb 205.5 / 125.6 kg | 604 / 353 lb 274 / 160.1 kg |
| 300 lb 136.1 kg | 232 / 142 lb 105.2 / 64.4 kg | 335 / 206 lb 152 / 93.4 kg | 464 / 283 lb 210.5 / 128.4 kg | 618 / 361 lb 280.3 / 163.7 kg |
Women’s Hip Thrust vs Belt Squat Split Squat Standards
How to read the table: The first number is Hip Thrust; the second is Belt Squat Split Squat. 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 | 126 / 46 lb 57.2 / 20.9 kg | 183 / 69 lb 83 / 31.3 kg | 252 / 98 lb 114.3 / 44.5 kg | 332 / 126 lb 150.6 / 57.2 kg |
| 110 lb 49.9 kg | 134 / 49 lb 60.8 / 22.2 kg | 195 / 73 lb 88.5 / 33.1 kg | 268 / 104 lb 121.6 / 47.2 kg | 354 / 134 lb 160.6 / 60.8 kg |
| 120 lb 54.4 kg | 142 / 52 lb 64.4 / 23.6 kg | 207 / 78 lb 93.9 / 35.4 kg | 284 / 110 lb 128.8 / 49.9 kg | 375 / 142 lb 170.1 / 64.4 kg |
| 130 lb 59 kg | 150 / 55 lb 68 / 24.9 kg | 218 / 82 lb 98.9 / 37.2 kg | 300 / 116 lb 136.1 / 52.6 kg | 395 / 150 lb 179.2 / 68 kg |
| 140 lb 63.5 kg | 158 / 57 lb 71.7 / 25.9 kg | 229 / 86 lb 103.9 / 39 kg | 315 / 122 lb 142.9 / 55.3 kg | 415 / 158 lb 188.2 / 71.7 kg |
| 150 lb 68 kg | 165 / 60 lb 74.8 / 27.2 kg | 240 / 90 lb 108.9 / 40.8 kg | 330 / 128 lb 149.7 / 58.1 kg | 435 / 165 lb 197.3 / 74.8 kg |
| 160 lb 72.6 kg | 172 / 63 lb 78 / 28.6 kg | 251 / 94 lb 113.9 / 42.6 kg | 345 / 134 lb 156.5 / 60.8 kg | 454 / 172 lb 205.9 / 78 kg |
| 170 lb 77.1 kg | 179 / 65 lb 81.2 / 29.5 kg | 261 / 98 lb 118.4 / 44.5 kg | 359 / 139 lb 162.8 / 63 kg | 473 / 179 lb 214.5 / 81.2 kg |
| 180 lb 81.6 kg | 186 / 68 lb 84.4 / 30.8 kg | 271 / 102 lb 122.9 / 46.3 kg | 373 / 145 lb 169.2 / 65.8 kg | 491 / 186 lb 222.7 / 84.4 kg |
| 190 lb 86.2 kg | 193 / 70 lb 87.5 / 31.8 kg | 281 / 105 lb 127.5 / 47.6 kg | 386 / 150 lb 175.1 / 68 kg | 509 / 193 lb 230.9 / 87.5 kg |
| 200 lb 90.7 kg | 200 / 73 lb 90.7 / 33.1 kg | 291 / 109 lb 132 / 49.4 kg | 400 / 155 lb 181.4 / 70.3 kg | 527 / 200 lb 239 / 90.7 kg |
| 210 lb 95.3 kg | 206 / 75 lb 93.4 / 34 kg | 300 / 113 lb 136.1 / 51.3 kg | 413 / 160 lb 187.3 / 72.6 kg | 544 / 206 lb 246.8 / 93.4 kg |
| 220 lb 99.8 kg | 213 / 77 lb 96.6 / 34.9 kg | 310 / 116 lb 140.6 / 52.6 kg | 426 / 165 lb 193.2 / 74.8 kg | 562 / 213 lb 254.9 / 96.6 kg |
| 230 lb 104.3 kg | 219 / 80 lb 99.3 / 36.3 kg | 319 / 120 lb 144.7 / 54.4 kg | 439 / 170 lb 199.1 / 77.1 kg | 578 / 219 lb 262.2 / 99.3 kg |
| 240 lb 108.9 kg | 226 / 82 lb 102.5 / 37.2 kg | 328 / 123 lb 148.8 / 55.8 kg | 451 / 175 lb 204.6 / 79.4 kg | 595 / 226 lb 269.9 / 102.5 kg |
How Your Hip Thrust vs Belt Squat Split Squat 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 strength level
The hip thrust standards use the sex-specific standards from the individual 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 thrust more total weight without requiring strength to increase pound for pound.
3. Find the belt squat split squat strength level
The standards use the sex-specific strength levels from the individual Belt Squat Split Squat 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 belt-squat 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 | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the belt squat split squat | Adjust belt squat split squat targets to exact bodyweight with the two-thirds rule while preserving the belt-load and total-reps conventions. |
| 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 and Belt Squat Split Squat 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 belt squat split squat standard is higher; below zero means the hip thrust 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.
63.5 → 116.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the belt squat split squat standard minus the hip thrust standard. A plus sign means the belt squat split squat standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −49 lb −22.3 kg | −70 lb −31.8 kg | −98 lb −44.4 kg | −140 lb −63.5 kg |
| 130 lb 59 kg | −51 lb −23.1 kg | −74 lb −33.6 kg | −104 lb −47.2 kg | −147 lb −66.7 kg |
| 140 lb 63.5 kg | −54 lb −24.5 kg | −78 lb −35.4 kg | −108 lb −49 kg | −155 lb −70.3 kg |
| 150 lb 68 kg | −56 lb −25.4 kg | −81 lb −36.7 kg | −113 lb −51.2 kg | −163 lb −73.9 kg |
| 160 lb 72.6 kg | −58 lb −26.3 kg | −84 lb −38.1 kg | −119 lb −53.9 kg | −170 lb −77.1 kg |
| 170 lb 77.1 kg | −62 lb −28.1 kg | −88 lb −39.9 kg | −124 lb −56.2 kg | −176 lb −79.9 kg |
| 180 lb 81.6 kg | −64 lb −29 kg | −91 lb −41.3 kg | −128 lb −58.1 kg | −183 lb −83 kg |
| 190 lb 86.2 kg | −66 lb −30 kg | −95 lb −43.1 kg | −133 lb −60.3 kg | −190 lb −86.1 kg |
| 200 lb 90.7 kg | −68 lb −30.9 kg | −99 lb −44.9 kg | −138 lb −62.6 kg | −197 lb −89.4 kg |
| 210 lb 95.3 kg | −71 lb −32.2 kg | −102 lb −46.2 kg | −143 lb −64.8 kg | −203 lb −92.1 kg |
| 220 lb 99.8 kg | −73 lb −33.1 kg | −104 lb −47.2 kg | −147 lb −66.7 kg | −210 lb −95.3 kg |
| 230 lb 104.3 kg | −75 lb −34 kg | −108 lb −49 kg | −151 lb −68.5 kg | −216 lb −98 kg |
| 240 lb 108.9 kg | −77 lb −34.9 kg | −111 lb −50.4 kg | −156 lb −70.7 kg | −222 lb −100.7 kg |
| 250 lb 113.4 kg | −79 lb −35.8 kg | −114 lb −51.7 kg | −160 lb −72.5 kg | −229 lb −103.9 kg |
| 260 lb 117.9 kg | −82 lb −37.2 kg | −117 lb −53.1 kg | −164 lb −74.4 kg | −234 lb −106.1 kg |
| 270 lb 122.5 kg | −83 lb −37.7 kg | −120 lb −54.4 kg | −168 lb −76.3 kg | −240 lb −108.9 kg |
| 280 lb 127 kg | −85 lb −38.5 kg | −123 lb −55.7 kg | −172 lb −78 kg | −247 lb −112.1 kg |
| 290 lb 131.5 kg | −88 lb −40 kg | −126 lb −57.1 kg | −176 lb −79.9 kg | −251 lb −113.9 kg |
| 300 lb 136.1 kg | −90 lb −40.8 kg | −129 lb −58.6 kg | −181 lb −82.1 kg | −257 lb −116.6 kg |
How Women’s Hip Thrust and Belt Squat Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
93.4 → 167.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the belt squat split squat standard minus the hip thrust standard. A plus sign means the belt squat split squat standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −80 lb −36.3 kg | −114 lb −51.7 kg | −154 lb −69.8 kg | −206 lb −93.4 kg |
| 110 lb 49.9 kg | −85 lb −38.6 kg | −122 lb −55.4 kg | −164 lb −74.4 kg | −220 lb −99.8 kg |
| 120 lb 54.4 kg | −90 lb −40.8 kg | −129 lb −58.5 kg | −174 lb −78.9 kg | −233 lb −105.7 kg |
| 130 lb 59 kg | −95 lb −43.1 kg | −136 lb −61.7 kg | −184 lb −83.5 kg | −245 lb −111.2 kg |
| 140 lb 63.5 kg | −101 lb −45.8 kg | −143 lb −64.9 kg | −193 lb −87.6 kg | −257 lb −116.5 kg |
| 150 lb 68 kg | −105 lb −47.6 kg | −150 lb −68.1 kg | −202 lb −91.6 kg | −270 lb −122.5 kg |
| 160 lb 72.6 kg | −109 lb −49.4 kg | −157 lb −71.3 kg | −211 lb −95.7 kg | −282 lb −127.9 kg |
| 170 lb 77.1 kg | −114 lb −51.7 kg | −163 lb −73.9 kg | −220 lb −99.8 kg | −294 lb −133.3 kg |
| 180 lb 81.6 kg | −118 lb −53.6 kg | −169 lb −76.6 kg | −228 lb −103.4 kg | −305 lb −138.3 kg |
| 190 lb 86.2 kg | −123 lb −55.7 kg | −176 lb −79.9 kg | −236 lb −107.1 kg | −316 lb −143.4 kg |
| 200 lb 90.7 kg | −127 lb −57.6 kg | −182 lb −82.6 kg | −245 lb −111.1 kg | −327 lb −148.3 kg |
| 210 lb 95.3 kg | −131 lb −59.4 kg | −187 lb −84.8 kg | −253 lb −114.7 kg | −338 lb −153.4 kg |
| 220 lb 99.8 kg | −136 lb −61.7 kg | −194 lb −88 kg | −261 lb −118.4 kg | −349 lb −158.3 kg |
| 230 lb 104.3 kg | −139 lb −63 kg | −199 lb −90.3 kg | −269 lb −122 kg | −359 lb −162.9 kg |
| 240 lb 108.9 kg | −144 lb −65.3 kg | −205 lb −93 kg | −276 lb −125.2 kg | −369 lb −167.4 kg |
Hip Thrust and Belt Squat Split Squat Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and a strict belt squat split squat. Use strict canonical Hip Thrust and Belt Squat Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 the belt-squat resistance and total reps across both legs
Use the same belt-squat station, resistance, stance, range, and strict execution on each leg. Enter the selected or loaded resistance attached through the belt and total valid reps across both legs combined. Do not include bodyweight or substitute a bilateral belt squat, lunge, Bulgarian split squat, free-weight split squat, rail-assisted rep, machine-stop rebound, or partial rep.
Enter one recent Hip Thrust result and one recent Belt Squat Split Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Belt Squat Split Squat — View the individual Belt Squat Split Squat standards and next strength-level target.
- Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bulgarian Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.