Hip Thrust vs Hip Thrust Machine Strength Standards
Compare your hip thrust and hip thrust 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 barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout and a strict bilateral hip thrust machine set using a fixed machine, setup, start range, full hip-extension finish, and controlled return. 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 vs Hip Thrust Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust and hip thrust 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 and hip thrust 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 / Hip Thrust 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 vs Hip Thrust Machine Standards
How to read the table: The first number is Hip Thrust; the second is Hip Thrust 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 | 126 / 123 lb 57.2 / 55.8 kg | 182 / 171 lb 82.6 / 77.6 kg | 252 / 227 lb 114.3 / 103 kg | 336 / 286 lb 152.4 / 129.7 kg |
| 130 lb 59 kg | 133 / 130 lb 60.3 / 59 kg | 192 / 180 lb 87.1 / 81.6 kg | 266 / 239 lb 120.7 / 108.4 kg | 354 / 302 lb 160.6 / 137 kg |
| 140 lb 63.5 kg | 140 / 136 lb 63.5 / 61.7 kg | 202 / 189 lb 91.6 / 85.7 kg | 279 / 251 lb 126.6 / 113.9 kg | 372 / 317 lb 168.7 / 143.8 kg |
| 150 lb 68 kg | 146 / 143 lb 66.2 / 64.9 kg | 211 / 198 lb 95.7 / 89.8 kg | 292 / 263 lb 132.4 / 119.3 kg | 390 / 332 lb 176.9 / 150.6 kg |
| 160 lb 72.6 kg | 152 / 149 lb 68.9 / 67.6 kg | 220 / 207 lb 99.8 / 93.9 kg | 305 / 275 lb 138.3 / 124.7 kg | 407 / 347 lb 184.6 / 157.4 kg |
| 170 lb 77.1 kg | 159 / 155 lb 72.1 / 70.3 kg | 229 / 215 lb 103.9 / 97.5 kg | 318 / 286 lb 144.2 / 129.7 kg | 423 / 361 lb 191.9 / 163.7 kg |
| 180 lb 81.6 kg | 165 / 161 lb 74.8 / 73 kg | 238 / 224 lb 108 / 101.6 kg | 330 / 297 lb 149.7 / 134.7 kg | 440 / 375 lb 199.6 / 170.1 kg |
| 190 lb 86.2 kg | 171 / 167 lb 77.6 / 75.7 kg | 247 / 232 lb 112 / 105.2 kg | 342 / 308 lb 155.1 / 139.7 kg | 456 / 389 lb 206.8 / 176.4 kg |
| 200 lb 90.7 kg | 177 / 173 lb 80.3 / 78.5 kg | 256 / 240 lb 116.1 / 108.9 kg | 354 / 319 lb 160.6 / 144.7 kg | 472 / 403 lb 214.1 / 182.8 kg |
| 210 lb 95.3 kg | 183 / 179 lb 83 / 81.2 kg | 264 / 248 lb 119.7 / 112.5 kg | 366 / 329 lb 166 / 149.2 kg | 487 / 416 lb 220.9 / 188.7 kg |
| 220 lb 99.8 kg | 189 / 184 lb 85.7 / 83.5 kg | 272 / 256 lb 123.4 / 116.1 kg | 377 / 340 lb 171 / 154.2 kg | 503 / 429 lb 228.2 / 194.6 kg |
| 230 lb 104.3 kg | 194 / 190 lb 88 / 86.2 kg | 281 / 264 lb 127.5 / 119.7 kg | 388 / 350 lb 176 / 158.8 kg | 518 / 442 lb 235 / 200.5 kg |
| 240 lb 108.9 kg | 200 / 195 lb 90.7 / 88.5 kg | 289 / 271 lb 131.1 / 122.9 kg | 400 / 360 lb 181.4 / 163.3 kg | 533 / 455 lb 241.8 / 206.4 kg |
| 250 lb 113.4 kg | 205 / 201 lb 93 / 91.2 kg | 297 / 279 lb 134.7 / 126.6 kg | 411 / 370 lb 186.4 / 167.8 kg | 548 / 467 lb 248.6 / 211.8 kg |
| 260 lb 117.9 kg | 211 / 206 lb 95.7 / 93.4 kg | 304 / 286 lb 137.9 / 129.7 kg | 422 / 380 lb 191.4 / 172.4 kg | 562 / 479 lb 254.9 / 217.3 kg |
| 270 lb 122.5 kg | 216 / 211 lb 98 / 95.7 kg | 312 / 293 lb 141.5 / 132.9 kg | 432 / 389 lb 196 / 176.4 kg | 576 / 492 lb 261.3 / 223.2 kg |
| 280 lb 127 kg | 221 / 216 lb 100.2 / 98 kg | 320 / 300 lb 145.1 / 136.1 kg | 443 / 399 lb 200.9 / 181 kg | 591 / 504 lb 268.1 / 228.6 kg |
| 290 lb 131.5 kg | 227 / 221 lb 103 / 100.2 kg | 327 / 308 lb 148.3 / 139.7 kg | 453 / 408 lb 205.5 / 185.1 kg | 604 / 516 lb 274 / 234.1 kg |
| 300 lb 136.1 kg | 232 / 226 lb 105.2 / 102.5 kg | 335 / 315 lb 152 / 142.9 kg | 464 / 418 lb 210.5 / 189.6 kg | 618 / 527 lb 280.3 / 239 kg |
Women’s Hip Thrust vs Hip Thrust Machine Standards
How to read the table: The first number is Hip Thrust; the second is Hip Thrust 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 | 126 / 80 lb 57.2 / 36.3 kg | 183 / 114 lb 83 / 51.7 kg | 252 / 156 lb 114.3 / 70.8 kg | 332 / 201 lb 150.6 / 91.2 kg |
| 110 lb 49.9 kg | 134 / 85 lb 60.8 / 38.6 kg | 195 / 122 lb 88.5 / 55.3 kg | 268 / 166 lb 121.6 / 75.3 kg | 354 / 215 lb 160.6 / 97.5 kg |
| 120 lb 54.4 kg | 142 / 90 lb 64.4 / 40.8 kg | 207 / 129 lb 93.9 / 58.5 kg | 284 / 176 lb 128.8 / 79.8 kg | 375 / 228 lb 170.1 / 103.4 kg |
| 130 lb 59 kg | 150 / 95 lb 68 / 43.1 kg | 218 / 136 lb 98.9 / 61.7 kg | 300 / 185 lb 136.1 / 83.9 kg | 395 / 240 lb 179.2 / 108.9 kg |
| 140 lb 63.5 kg | 158 / 100 lb 71.7 / 45.4 kg | 229 / 143 lb 103.9 / 64.9 kg | 315 / 195 lb 142.9 / 88.5 kg | 415 / 252 lb 188.2 / 114.3 kg |
| 150 lb 68 kg | 165 / 105 lb 74.8 / 47.6 kg | 240 / 150 lb 108.9 / 68 kg | 330 / 204 lb 149.7 / 92.5 kg | 435 / 264 lb 197.3 / 119.7 kg |
| 160 lb 72.6 kg | 172 / 110 lb 78 / 49.9 kg | 251 / 157 lb 113.9 / 71.2 kg | 345 / 213 lb 156.5 / 96.6 kg | 454 / 276 lb 205.9 / 125.2 kg |
| 170 lb 77.1 kg | 179 / 114 lb 81.2 / 51.7 kg | 261 / 163 lb 118.4 / 73.9 kg | 359 / 222 lb 162.8 / 100.7 kg | 473 / 287 lb 214.5 / 130.2 kg |
| 180 lb 81.6 kg | 186 / 119 lb 84.4 / 54 kg | 271 / 169 lb 122.9 / 76.7 kg | 373 / 230 lb 169.2 / 104.3 kg | 491 / 298 lb 222.7 / 135.2 kg |
| 190 lb 86.2 kg | 193 / 123 lb 87.5 / 55.8 kg | 281 / 176 lb 127.5 / 79.8 kg | 386 / 239 lb 175.1 / 108.4 kg | 509 / 309 lb 230.9 / 140.2 kg |
| 200 lb 90.7 kg | 200 / 127 lb 90.7 / 57.6 kg | 291 / 182 lb 132 / 82.6 kg | 400 / 247 lb 181.4 / 112 kg | 527 / 320 lb 239 / 145.1 kg |
| 210 lb 95.3 kg | 206 / 131 lb 93.4 / 59.4 kg | 300 / 188 lb 136.1 / 85.3 kg | 413 / 255 lb 187.3 / 115.7 kg | 544 / 330 lb 246.8 / 149.7 kg |
| 220 lb 99.8 kg | 213 / 136 lb 96.6 / 61.7 kg | 310 / 194 lb 140.6 / 88 kg | 426 / 263 lb 193.2 / 119.3 kg | 562 / 341 lb 254.9 / 154.7 kg |
| 230 lb 104.3 kg | 219 / 140 lb 99.3 / 63.5 kg | 319 / 199 lb 144.7 / 90.3 kg | 439 / 271 lb 199.1 / 122.9 kg | 578 / 351 lb 262.2 / 159.2 kg |
| 240 lb 108.9 kg | 226 / 144 lb 102.5 / 65.3 kg | 328 / 205 lb 148.8 / 93 kg | 451 / 279 lb 204.6 / 126.6 kg | 595 / 361 lb 269.9 / 163.7 kg |
How Your Hip Thrust vs Hip Thrust 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 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 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.
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 hip thrust machine | Adjust hip thrust machine targets to exact bodyweight with the 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 and Hip Thrust 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 thrust machine 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 hip thrust and hip thrust machine standards are within 3 lb at 120 lb, 130 lb, 150 lb, and 160 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
22.7 → 41.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust machine standard minus the hip thrust standard. A plus sign means the hip thrust machine standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.4 kg | −11 lb −5 kg | −25 lb −11.3 kg | −50 lb −22.7 kg |
| 130 lb 59 kg | −3 lb −1.3 kg | −12 lb −5.5 kg | −27 lb −12.3 kg | −52 lb −23.6 kg |
| 140 lb 63.5 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −28 lb −12.7 kg | −55 lb −24.9 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −13 lb −5.9 kg | −29 lb −13.1 kg | −58 lb −26.3 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −13 lb −5.9 kg | −30 lb −13.6 kg | −60 lb −27.2 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −14 lb −6.4 kg | −32 lb −14.5 kg | −62 lb −28.2 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −14 lb −6.4 kg | −33 lb −15 kg | −65 lb −29.5 kg |
| 190 lb 86.2 kg | −4 lb −1.9 kg | −15 lb −6.8 kg | −34 lb −15.4 kg | −67 lb −30.4 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −16 lb −7.2 kg | −35 lb −15.9 kg | −69 lb −31.3 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −16 lb −7.2 kg | −37 lb −16.8 kg | −71 lb −32.2 kg |
| 220 lb 99.8 kg | −5 lb −2.2 kg | −16 lb −7.3 kg | −37 lb −16.8 kg | −74 lb −33.6 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −17 lb −7.8 kg | −38 lb −17.2 kg | −76 lb −34.5 kg |
| 240 lb 108.9 kg | −5 lb −2.2 kg | −18 lb −8.2 kg | −40 lb −18.1 kg | −78 lb −35.4 kg |
| 250 lb 113.4 kg | −4 lb −1.8 kg | −18 lb −8.1 kg | −41 lb −18.6 kg | −81 lb −36.8 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −18 lb −8.2 kg | −42 lb −19 kg | −83 lb −37.6 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −19 lb −8.6 kg | −43 lb −19.6 kg | −84 lb −38.1 kg |
| 280 lb 127 kg | −5 lb −2.2 kg | −20 lb −9 kg | −44 lb −19.9 kg | −87 lb −39.5 kg |
| 290 lb 131.5 kg | −6 lb −2.8 kg | −19 lb −8.6 kg | −45 lb −20.4 kg | −88 lb −39.9 kg |
| 300 lb 136.1 kg | −6 lb −2.7 kg | −20 lb −9.1 kg | −46 lb −20.9 kg | −91 lb −41.3 kg |
How Women’s Hip Thrust and Hip Thrust 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 → 106.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust machine standard minus the hip thrust standard. A plus sign means the hip thrust machine standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −46 lb −20.9 kg | −69 lb −31.3 kg | −96 lb −43.5 kg | −131 lb −59.4 kg |
| 110 lb 49.9 kg | −49 lb −22.2 kg | −73 lb −33.2 kg | −102 lb −46.3 kg | −139 lb −63.1 kg |
| 120 lb 54.4 kg | −52 lb −23.6 kg | −78 lb −35.4 kg | −108 lb −49 kg | −147 lb −66.7 kg |
| 130 lb 59 kg | −55 lb −24.9 kg | −82 lb −37.2 kg | −115 lb −52.2 kg | −155 lb −70.3 kg |
| 140 lb 63.5 kg | −58 lb −26.3 kg | −86 lb −39 kg | −120 lb −54.4 kg | −163 lb −73.9 kg |
| 150 lb 68 kg | −60 lb −27.2 kg | −90 lb −40.9 kg | −126 lb −57.2 kg | −171 lb −77.6 kg |
| 160 lb 72.6 kg | −62 lb −28.1 kg | −94 lb −42.7 kg | −132 lb −59.9 kg | −178 lb −80.7 kg |
| 170 lb 77.1 kg | −65 lb −29.5 kg | −98 lb −44.5 kg | −137 lb −62.1 kg | −186 lb −84.3 kg |
| 180 lb 81.6 kg | −67 lb −30.4 kg | −102 lb −46.2 kg | −143 lb −64.9 kg | −193 lb −87.5 kg |
| 190 lb 86.2 kg | −70 lb −31.7 kg | −105 lb −47.7 kg | −147 lb −66.7 kg | −200 lb −90.7 kg |
| 200 lb 90.7 kg | −73 lb −33.1 kg | −109 lb −49.4 kg | −153 lb −69.4 kg | −207 lb −93.9 kg |
| 210 lb 95.3 kg | −75 lb −34 kg | −112 lb −50.8 kg | −158 lb −71.6 kg | −214 lb −97.1 kg |
| 220 lb 99.8 kg | −77 lb −34.9 kg | −116 lb −52.6 kg | −163 lb −73.9 kg | −221 lb −100.2 kg |
| 230 lb 104.3 kg | −79 lb −35.8 kg | −120 lb −54.4 kg | −168 lb −76.2 kg | −227 lb −103 kg |
| 240 lb 108.9 kg | −82 lb −37.2 kg | −123 lb −55.8 kg | −172 lb −78 kg | −234 lb −106.2 kg |
Hip Thrust and Hip Thrust Machine Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and a strict hip thrust machine repetition. Use strict canonical Hip Thrust and Hip Thrust Machine 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 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.
Enter one recent Hip Thrust result and one recent Hip Thrust 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
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Hip Thrust Machine — View the individual Hip Thrust Machine standards and next strength-level target.
- 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.
- Machine Back Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.