Hip Thrust vs Smith Machine Hip Thrust Strength Standards
Compare your hip thrust and smith machine hip thrust against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Hip Thrust and Displayed machine or stack weight and a whole number from 1 to 12 reps for Smith Machine Hip Thrust. 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, repeatable smith machine hip thrust test using the canonical setup, range, and finish rules. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Hip Thrust vs Smith Machine Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust and smith machine hip thrust 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 smith machine hip thrust.
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 / Smith Machine Hip Thrust, 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 Smith Machine Hip Thrust Standards
How to read the table: The first number is Hip Thrust; the second is Smith Machine Hip Thrust. 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 / 120 lb 57.2 / 54.4 kg | 182 / 165 lb 82.6 / 74.8 kg | 252 / 218 lb 114.3 / 98.9 kg | 336 / 274 lb 152.4 / 124.3 kg |
| 130 lb 59 kg | 133 / 127 lb 60.3 / 57.6 kg | 192 / 174 lb 87.1 / 78.9 kg | 266 / 230 lb 120.7 / 104.3 kg | 354 / 289 lb 160.6 / 131.1 kg |
| 140 lb 63.5 kg | 140 / 133 lb 63.5 / 60.3 kg | 202 / 183 lb 91.6 / 83 kg | 279 / 241 lb 126.6 / 109.3 kg | 372 / 303 lb 168.7 / 137.4 kg |
| 150 lb 68 kg | 146 / 139 lb 66.2 / 63 kg | 211 / 191 lb 95.7 / 86.6 kg | 292 / 253 lb 132.4 / 114.8 kg | 390 / 318 lb 176.9 / 144.2 kg |
| 160 lb 72.6 kg | 152 / 145 lb 68.9 / 65.8 kg | 220 / 200 lb 99.8 / 90.7 kg | 305 / 264 lb 138.3 / 119.7 kg | 407 / 332 lb 184.6 / 150.6 kg |
| 170 lb 77.1 kg | 159 / 151 lb 72.1 / 68.5 kg | 229 / 208 lb 103.9 / 94.3 kg | 318 / 275 lb 144.2 / 124.7 kg | 423 / 345 lb 191.9 / 156.5 kg |
| 180 lb 81.6 kg | 165 / 157 lb 74.8 / 71.2 kg | 238 / 216 lb 108 / 98 kg | 330 / 286 lb 149.7 / 129.7 kg | 440 / 359 lb 199.6 / 162.8 kg |
| 190 lb 86.2 kg | 171 / 163 lb 77.6 / 73.9 kg | 247 / 224 lb 112 / 101.6 kg | 342 / 296 lb 155.1 / 134.3 kg | 456 / 372 lb 206.8 / 168.7 kg |
| 200 lb 90.7 kg | 177 / 169 lb 80.3 / 76.7 kg | 256 / 232 lb 116.1 / 105.2 kg | 354 / 306 lb 160.6 / 138.8 kg | 472 / 385 lb 214.1 / 174.6 kg |
| 210 lb 95.3 kg | 183 / 174 lb 83 / 78.9 kg | 264 / 239 lb 119.7 / 108.4 kg | 366 / 316 lb 166 / 143.3 kg | 487 / 398 lb 220.9 / 180.5 kg |
| 220 lb 99.8 kg | 189 / 180 lb 85.7 / 81.6 kg | 272 / 247 lb 123.4 / 112 kg | 377 / 326 lb 171 / 147.9 kg | 503 / 410 lb 228.2 / 186 kg |
| 230 lb 104.3 kg | 194 / 185 lb 88 / 83.9 kg | 281 / 254 lb 127.5 / 115.2 kg | 388 / 336 lb 176 / 152.4 kg | 518 / 423 lb 235 / 191.9 kg |
| 240 lb 108.9 kg | 200 / 190 lb 90.7 / 86.2 kg | 289 / 262 lb 131.1 / 118.8 kg | 400 / 346 lb 181.4 / 156.9 kg | 533 / 435 lb 241.8 / 197.3 kg |
| 250 lb 113.4 kg | 205 / 196 lb 93 / 88.9 kg | 297 / 269 lb 134.7 / 122 kg | 411 / 355 lb 186.4 / 161 kg | 548 / 447 lb 248.6 / 202.8 kg |
| 260 lb 117.9 kg | 211 / 201 lb 95.7 / 91.2 kg | 304 / 276 lb 137.9 / 125.2 kg | 422 / 365 lb 191.4 / 165.6 kg | 562 / 459 lb 254.9 / 208.2 kg |
| 270 lb 122.5 kg | 216 / 206 lb 98 / 93.4 kg | 312 / 283 lb 141.5 / 128.4 kg | 432 / 374 lb 196 / 169.6 kg | 576 / 470 lb 261.3 / 213.2 kg |
| 280 lb 127 kg | 221 / 211 lb 100.2 / 95.7 kg | 320 / 290 lb 145.1 / 131.5 kg | 443 / 383 lb 200.9 / 173.7 kg | 591 / 482 lb 268.1 / 218.6 kg |
| 290 lb 131.5 kg | 227 / 216 lb 103 / 98 kg | 327 / 297 lb 148.3 / 134.7 kg | 453 / 392 lb 205.5 / 177.8 kg | 604 / 493 lb 274 / 223.6 kg |
| 300 lb 136.1 kg | 232 / 221 lb 105.2 / 100.2 kg | 335 / 304 lb 152 / 137.9 kg | 464 / 401 lb 210.5 / 181.9 kg | 618 / 504 lb 280.3 / 228.6 kg |
Women’s Hip Thrust vs Smith Machine Hip Thrust Standards
How to read the table: The first number is Hip Thrust; the second is Smith Machine Hip Thrust. 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 / 73 lb 57.2 / 33.1 kg | 183 / 105 lb 83 / 47.6 kg | 252 / 142 lb 114.3 / 64.4 kg | 332 / 183 lb 150.6 / 83 kg |
| 110 lb 49.9 kg | 134 / 78 lb 60.8 / 35.4 kg | 195 / 112 lb 88.5 / 50.8 kg | 268 / 151 lb 121.6 / 68.5 kg | 354 / 195 lb 160.6 / 88.5 kg |
| 120 lb 54.4 kg | 142 / 83 lb 64.4 / 37.6 kg | 207 / 119 lb 93.9 / 54 kg | 284 / 160 lb 128.8 / 72.6 kg | 375 / 207 lb 170.1 / 93.9 kg |
| 130 lb 59 kg | 150 / 87 lb 68 / 39.5 kg | 218 / 125 lb 98.9 / 56.7 kg | 300 / 169 lb 136.1 / 76.7 kg | 395 / 218 lb 179.2 / 98.9 kg |
| 140 lb 63.5 kg | 158 / 92 lb 71.7 / 41.7 kg | 229 / 132 lb 103.9 / 59.9 kg | 315 / 178 lb 142.9 / 80.7 kg | 415 / 229 lb 188.2 / 103.9 kg |
| 150 lb 68 kg | 165 / 96 lb 74.8 / 43.5 kg | 240 / 138 lb 108.9 / 62.6 kg | 330 / 186 lb 149.7 / 84.4 kg | 435 / 240 lb 197.3 / 108.9 kg |
| 160 lb 72.6 kg | 172 / 100 lb 78 / 45.4 kg | 251 / 144 lb 113.9 / 65.3 kg | 345 / 194 lb 156.5 / 88 kg | 454 / 251 lb 205.9 / 113.9 kg |
| 170 lb 77.1 kg | 179 / 104 lb 81.2 / 47.2 kg | 261 / 150 lb 118.4 / 68 kg | 359 / 202 lb 162.8 / 91.6 kg | 473 / 261 lb 214.5 / 118.4 kg |
| 180 lb 81.6 kg | 186 / 108 lb 84.4 / 49 kg | 271 / 156 lb 122.9 / 70.8 kg | 373 / 210 lb 169.2 / 95.3 kg | 491 / 271 lb 222.7 / 122.9 kg |
| 190 lb 86.2 kg | 193 / 112 lb 87.5 / 50.8 kg | 281 / 162 lb 127.5 / 73.5 kg | 386 / 218 lb 175.1 / 98.9 kg | 509 / 281 lb 230.9 / 127.5 kg |
| 200 lb 90.7 kg | 200 / 116 lb 90.7 / 52.6 kg | 291 / 167 lb 132 / 75.7 kg | 400 / 225 lb 181.4 / 102.1 kg | 527 / 291 lb 239 / 132 kg |
| 210 lb 95.3 kg | 206 / 120 lb 93.4 / 54.4 kg | 300 / 173 lb 136.1 / 78.5 kg | 413 / 233 lb 187.3 / 105.7 kg | 544 / 300 lb 246.8 / 136.1 kg |
| 220 lb 99.8 kg | 213 / 124 lb 96.6 / 56.2 kg | 310 / 178 lb 140.6 / 80.7 kg | 426 / 240 lb 193.2 / 108.9 kg | 562 / 310 lb 254.9 / 140.6 kg |
| 230 lb 104.3 kg | 219 / 128 lb 99.3 / 58.1 kg | 319 / 184 lb 144.7 / 83.5 kg | 439 / 247 lb 199.1 / 112 kg | 578 / 319 lb 262.2 / 144.7 kg |
| 240 lb 108.9 kg | 226 / 131 lb 102.5 / 59.4 kg | 328 / 189 lb 148.8 / 85.7 kg | 451 / 254 lb 204.6 / 115.2 kg | 595 / 328 lb 269.9 / 148.8 kg |
How Your Hip Thrust vs Smith Machine Hip Thrust 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 smith machine hip thrust strength level
The standards use the sex-specific targets from the individual Smith Machine 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 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 | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine hip thrust | Adjust smith machine hip thrust 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 Smith Machine Hip Thrust 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 hip thrust 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.
28.1 → 51.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine hip thrust standard minus the hip thrust standard. A plus sign means the smith machine hip thrust standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.8 kg | −17 lb −7.8 kg | −34 lb −15.4 kg | −62 lb −28.1 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −18 lb −8.2 kg | −36 lb −16.4 kg | −65 lb −29.5 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −19 lb −8.6 kg | −38 lb −17.3 kg | −69 lb −31.3 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −20 lb −9.1 kg | −39 lb −17.6 kg | −72 lb −32.7 kg |
| 160 lb 72.6 kg | −7 lb −3.1 kg | −20 lb −9.1 kg | −41 lb −18.6 kg | −75 lb −34 kg |
| 170 lb 77.1 kg | −8 lb −3.6 kg | −21 lb −9.6 kg | −43 lb −19.5 kg | −78 lb −35.4 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −22 lb −10 kg | −44 lb −20 kg | −81 lb −36.8 kg |
| 190 lb 86.2 kg | −8 lb −3.7 kg | −23 lb −10.4 kg | −46 lb −20.8 kg | −84 lb −38.1 kg |
| 200 lb 90.7 kg | −8 lb −3.6 kg | −24 lb −10.9 kg | −48 lb −21.8 kg | −87 lb −39.5 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −25 lb −11.3 kg | −50 lb −22.7 kg | −89 lb −40.4 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −25 lb −11.4 kg | −51 lb −23.1 kg | −93 lb −42.2 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −27 lb −12.3 kg | −52 lb −23.6 kg | −95 lb −43.1 kg |
| 240 lb 108.9 kg | −10 lb −4.5 kg | −27 lb −12.3 kg | −54 lb −24.5 kg | −98 lb −44.5 kg |
| 250 lb 113.4 kg | −9 lb −4.1 kg | −28 lb −12.7 kg | −56 lb −25.4 kg | −101 lb −45.8 kg |
| 260 lb 117.9 kg | −10 lb −4.5 kg | −28 lb −12.7 kg | −57 lb −25.8 kg | −103 lb −46.7 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −29 lb −13.1 kg | −58 lb −26.4 kg | −106 lb −48.1 kg |
| 280 lb 127 kg | −10 lb −4.5 kg | −30 lb −13.6 kg | −60 lb −27.2 kg | −109 lb −49.5 kg |
| 290 lb 131.5 kg | −11 lb −5 kg | −30 lb −13.6 kg | −61 lb −27.7 kg | −111 lb −50.4 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −31 lb −14.1 kg | −63 lb −28.6 kg | −114 lb −51.7 kg |
How Women’s Hip Thrust and Smith Machine Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
67.6 → 121.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine hip thrust standard minus the hip thrust standard. A plus sign means the smith machine hip thrust standard is higher. A minus sign means the hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −53 lb −24.1 kg | −78 lb −35.4 kg | −110 lb −49.9 kg | −149 lb −67.6 kg |
| 110 lb 49.9 kg | −56 lb −25.4 kg | −83 lb −37.7 kg | −117 lb −53.1 kg | −159 lb −72.1 kg |
| 120 lb 54.4 kg | −59 lb −26.8 kg | −88 lb −39.9 kg | −124 lb −56.2 kg | −168 lb −76.2 kg |
| 130 lb 59 kg | −63 lb −28.5 kg | −93 lb −42.2 kg | −131 lb −59.4 kg | −177 lb −80.3 kg |
| 140 lb 63.5 kg | −66 lb −30 kg | −97 lb −44 kg | −137 lb −62.2 kg | −186 lb −84.3 kg |
| 150 lb 68 kg | −69 lb −31.3 kg | −102 lb −46.3 kg | −144 lb −65.3 kg | −195 lb −88.4 kg |
| 160 lb 72.6 kg | −72 lb −32.6 kg | −107 lb −48.6 kg | −151 lb −68.5 kg | −203 lb −92 kg |
| 170 lb 77.1 kg | −75 lb −34 kg | −111 lb −50.4 kg | −157 lb −71.2 kg | −212 lb −96.1 kg |
| 180 lb 81.6 kg | −78 lb −35.4 kg | −115 lb −52.1 kg | −163 lb −73.9 kg | −220 lb −99.8 kg |
| 190 lb 86.2 kg | −81 lb −36.7 kg | −119 lb −54 kg | −168 lb −76.2 kg | −228 lb −103.4 kg |
| 200 lb 90.7 kg | −84 lb −38.1 kg | −124 lb −56.3 kg | −175 lb −79.3 kg | −236 lb −107 kg |
| 210 lb 95.3 kg | −86 lb −39 kg | −127 lb −57.6 kg | −180 lb −81.6 kg | −244 lb −110.7 kg |
| 220 lb 99.8 kg | −89 lb −40.4 kg | −132 lb −59.9 kg | −186 lb −84.3 kg | −252 lb −114.3 kg |
| 230 lb 104.3 kg | −91 lb −41.2 kg | −135 lb −61.2 kg | −192 lb −87.1 kg | −259 lb −117.5 kg |
| 240 lb 108.9 kg | −95 lb −43.1 kg | −139 lb −63.1 kg | −197 lb −89.4 kg | −267 lb −121.1 kg |
Hip Thrust and Smith Machine Hip Thrust Exercises Used by This Calculator
This calculator uses a bench-supported barbell hip thrust and a strict smith machine hip thrust. Use strict canonical Hip Thrust and Smith Machine Hip Thrust 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.
Use a strict, repeatable Smith Machine Hip Thrust
Follow the individual Smith Machine Hip Thrust calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Hip Thrust result and one recent Smith Machine Hip Thrust result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Hip Thrust and Displayed machine or stack weight and a whole number from 1 to 12 reps for Smith Machine Hip Thrust.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Smith Machine Hip Thrust — View the individual Smith Machine Hip Thrust standards and next strength-level target.
- Glute Drive Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hip Thrust Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.