Smith Machine Glute Bridge vs Hip Thrust Strength Standards
Compare your Smith machine glute bridge and barbell hip thrust 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.
For Smith Machine Glute Bridge, enter total effective Smith bar load including bar and plates by that machine's convention. For Hip Thrust, enter total free-barbell weight. Use a strict floor-based Smith machine glute bridge using total effective bar load and a controlled full hip-extension finish and a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension. 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.
Smith Machine Glute Bridge vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Smith machine glute bridge and barbell 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 Smith machine glute bridge and barbell 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 Smith Glute Bridge / 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 Smith Glute Bridge vs Hip Thrust Standards
How to read the table: The first number is Smith Glute Bridge; the second is 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 | 112 / 126 lb 50.8 / 57.2 kg | 154 / 182 lb 69.9 / 82.6 kg | 210 / 252 lb 95.3 / 114.3 kg | 269 / 336 lb 122 / 152.4 kg |
| 130 lb 59 kg | 118 / 133 lb 53.5 / 60.3 kg | 162 / 192 lb 73.5 / 87.1 kg | 221 / 266 lb 100.2 / 120.7 kg | 283 / 354 lb 128.4 / 160.6 kg |
| 140 lb 63.5 kg | 124 / 140 lb 56.2 / 63.5 kg | 171 / 202 lb 77.6 / 91.6 kg | 233 / 279 lb 105.7 / 126.6 kg | 298 / 372 lb 135.2 / 168.7 kg |
| 150 lb 68 kg | 130 / 146 lb 59 / 66.2 kg | 179 / 211 lb 81.2 / 95.7 kg | 243 / 292 lb 110.2 / 132.4 kg | 312 / 390 lb 141.5 / 176.9 kg |
| 160 lb 72.6 kg | 136 / 152 lb 61.7 / 68.9 kg | 186 / 220 lb 84.4 / 99.8 kg | 254 / 305 lb 115.2 / 138.3 kg | 325 / 407 lb 147.4 / 184.6 kg |
| 170 lb 77.1 kg | 141 / 159 lb 64 / 72.1 kg | 194 / 229 lb 88 / 103.9 kg | 265 / 318 lb 120.2 / 144.2 kg | 339 / 423 lb 153.8 / 191.9 kg |
| 180 lb 81.6 kg | 147 / 165 lb 66.7 / 74.8 kg | 202 / 238 lb 91.6 / 108 kg | 275 / 330 lb 124.7 / 149.7 kg | 352 / 440 lb 159.7 / 199.6 kg |
| 190 lb 86.2 kg | 152 / 171 lb 68.9 / 77.6 kg | 209 / 247 lb 94.8 / 112 kg | 285 / 342 lb 129.3 / 155.1 kg | 365 / 456 lb 165.6 / 206.8 kg |
| 200 lb 90.7 kg | 157 / 177 lb 71.2 / 80.3 kg | 216 / 256 lb 98 / 116.1 kg | 295 / 354 lb 133.8 / 160.6 kg | 378 / 472 lb 171.5 / 214.1 kg |
| 210 lb 95.3 kg | 162 / 183 lb 73.5 / 83 kg | 223 / 264 lb 101.2 / 119.7 kg | 305 / 366 lb 138.3 / 166 kg | 390 / 487 lb 176.9 / 220.9 kg |
| 220 lb 99.8 kg | 168 / 189 lb 76.2 / 85.7 kg | 230 / 272 lb 104.3 / 123.4 kg | 314 / 377 lb 142.4 / 171 kg | 402 / 503 lb 182.3 / 228.2 kg |
| 230 lb 104.3 kg | 173 / 194 lb 78.5 / 88 kg | 237 / 281 lb 107.5 / 127.5 kg | 324 / 388 lb 147 / 176 kg | 415 / 518 lb 188.2 / 235 kg |
| 240 lb 108.9 kg | 178 / 200 lb 80.7 / 90.7 kg | 244 / 289 lb 110.7 / 131.1 kg | 333 / 400 lb 151 / 181.4 kg | 427 / 533 lb 193.7 / 241.8 kg |
| 250 lb 113.4 kg | 183 / 205 lb 83 / 93 kg | 251 / 297 lb 113.9 / 134.7 kg | 342 / 411 lb 155.1 / 186.4 kg | 438 / 548 lb 198.7 / 248.6 kg |
| 260 lb 117.9 kg | 187 / 211 lb 84.8 / 95.7 kg | 258 / 304 lb 117 / 137.9 kg | 351 / 422 lb 159.2 / 191.4 kg | 450 / 562 lb 204.1 / 254.9 kg |
| 270 lb 122.5 kg | 192 / 216 lb 87.1 / 98 kg | 264 / 312 lb 119.7 / 141.5 kg | 360 / 432 lb 163.3 / 196 kg | 461 / 576 lb 209.1 / 261.3 kg |
| 280 lb 127 kg | 197 / 221 lb 89.4 / 100.2 kg | 271 / 320 lb 122.9 / 145.1 kg | 369 / 443 lb 167.4 / 200.9 kg | 473 / 591 lb 214.5 / 268.1 kg |
| 290 lb 131.5 kg | 201 / 227 lb 91.2 / 103 kg | 277 / 327 lb 125.6 / 148.3 kg | 378 / 453 lb 171.5 / 205.5 kg | 484 / 604 lb 219.5 / 274 kg |
| 300 lb 136.1 kg | 206 / 232 lb 93.4 / 105.2 kg | 283 / 335 lb 128.4 / 152 kg | 386 / 464 lb 175.1 / 210.5 kg | 495 / 618 lb 224.5 / 280.3 kg |
Women’s Smith Glute Bridge vs Hip Thrust Standards
How to read the table: The first number is Smith Glute Bridge; the second is 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 | 80 / 126 lb 36.3 / 57.2 kg | 114 / 183 lb 51.7 / 83 kg | 158 / 252 lb 71.7 / 114.3 kg | 208 / 332 lb 94.3 / 150.6 kg |
| 110 lb 49.9 kg | 85 / 134 lb 38.6 / 60.8 kg | 122 / 195 lb 55.3 / 88.5 kg | 168 / 268 lb 76.2 / 121.6 kg | 222 / 354 lb 100.7 / 160.6 kg |
| 120 lb 54.4 kg | 90 / 142 lb 40.8 / 64.4 kg | 129 / 207 lb 58.5 / 93.9 kg | 178 / 284 lb 80.7 / 128.8 kg | 235 / 375 lb 106.6 / 170.1 kg |
| 130 lb 59 kg | 95 / 150 lb 43.1 / 68 kg | 136 / 218 lb 61.7 / 98.9 kg | 188 / 300 lb 85.3 / 136.1 kg | 248 / 395 lb 112.5 / 179.2 kg |
| 140 lb 63.5 kg | 100 / 158 lb 45.4 / 71.7 kg | 143 / 229 lb 64.9 / 103.9 kg | 198 / 315 lb 89.8 / 142.9 kg | 261 / 415 lb 118.4 / 188.2 kg |
| 150 lb 68 kg | 105 / 165 lb 47.6 / 74.8 kg | 150 / 240 lb 68 / 108.9 kg | 207 / 330 lb 93.9 / 149.7 kg | 273 / 435 lb 123.8 / 197.3 kg |
| 160 lb 72.6 kg | 110 / 172 lb 49.9 / 78 kg | 157 / 251 lb 71.2 / 113.9 kg | 216 / 345 lb 98 / 156.5 kg | 285 / 454 lb 129.3 / 205.9 kg |
| 170 lb 77.1 kg | 114 / 179 lb 51.7 / 81.2 kg | 163 / 261 lb 73.9 / 118.4 kg | 225 / 359 lb 102.1 / 162.8 kg | 297 / 473 lb 134.7 / 214.5 kg |
| 180 lb 81.6 kg | 119 / 186 lb 54 / 84.4 kg | 169 / 271 lb 76.7 / 122.9 kg | 234 / 373 lb 106.1 / 169.2 kg | 308 / 491 lb 139.7 / 222.7 kg |
| 190 lb 86.2 kg | 123 / 193 lb 55.8 / 87.5 kg | 176 / 281 lb 79.8 / 127.5 kg | 242 / 386 lb 109.8 / 175.1 kg | 320 / 509 lb 145.1 / 230.9 kg |
| 200 lb 90.7 kg | 127 / 200 lb 57.6 / 90.7 kg | 182 / 291 lb 82.6 / 132 kg | 251 / 400 lb 113.9 / 181.4 kg | 331 / 527 lb 150.1 / 239 kg |
| 210 lb 95.3 kg | 131 / 206 lb 59.4 / 93.4 kg | 188 / 300 lb 85.3 / 136.1 kg | 259 / 413 lb 117.5 / 187.3 kg | 342 / 544 lb 155.1 / 246.8 kg |
| 220 lb 99.8 kg | 136 / 213 lb 61.7 / 96.6 kg | 194 / 310 lb 88 / 140.6 kg | 267 / 426 lb 121.1 / 193.2 kg | 352 / 562 lb 159.7 / 254.9 kg |
| 230 lb 104.3 kg | 140 / 219 lb 63.5 / 99.3 kg | 199 / 319 lb 90.3 / 144.7 kg | 275 / 439 lb 124.7 / 199.1 kg | 363 / 578 lb 164.7 / 262.2 kg |
| 240 lb 108.9 kg | 144 / 226 lb 65.3 / 102.5 kg | 205 / 328 lb 93 / 148.8 kg | 283 / 451 lb 128.4 / 204.6 kg | 373 / 595 lb 169.2 / 269.9 kg |
How Your Smith Machine Glute Bridge vs 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 Smith machine glute bridge strength level
The standards use the sex-specific strength levels from the individual Smith Machine Glute Bridge 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 bridge more effective Smith load without requiring strength to increase pound for pound.
3. Find the barbell hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Barbell 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 total weight 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 Smith machine glute bridge | Adjust Smith machine glute bridge targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell hip thrust | Adjust barbell 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 Smith Machine Glute Bridge and 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 barbell hip thrust standard is higher; below zero means the Smith machine glute bridge 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.
30.4 → 55.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the Smith machine glute bridge standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the Smith machine glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +28 lb +12.7 kg | +42 lb +19 kg | +67 lb +30.4 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +30 lb +13.6 kg | +45 lb +20.5 kg | +71 lb +32.2 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +31 lb +14 kg | +46 lb +20.9 kg | +74 lb +33.5 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +32 lb +14.5 kg | +49 lb +22.2 kg | +78 lb +35.4 kg |
| 160 lb 72.6 kg | +16 lb +7.2 kg | +34 lb +15.4 kg | +51 lb +23.1 kg | +82 lb +37.2 kg |
| 170 lb 77.1 kg | +18 lb +8.1 kg | +35 lb +15.9 kg | +53 lb +24 kg | +84 lb +38.1 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +36 lb +16.4 kg | +55 lb +25 kg | +88 lb +39.9 kg |
| 190 lb 86.2 kg | +19 lb +8.7 kg | +38 lb +17.2 kg | +57 lb +25.8 kg | +91 lb +41.2 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +40 lb +18.1 kg | +59 lb +26.8 kg | +94 lb +42.6 kg |
| 210 lb 95.3 kg | +21 lb +9.5 kg | +41 lb +18.5 kg | +61 lb +27.7 kg | +97 lb +44 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +42 lb +19.1 kg | +63 lb +28.6 kg | +101 lb +45.9 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +44 lb +20 kg | +64 lb +29 kg | +103 lb +46.8 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +45 lb +20.4 kg | +67 lb +30.4 kg | +106 lb +48.1 kg |
| 250 lb 113.4 kg | +22 lb +10 kg | +46 lb +20.8 kg | +69 lb +31.3 kg | +110 lb +49.9 kg |
| 260 lb 117.9 kg | +24 lb +10.9 kg | +46 lb +20.9 kg | +71 lb +32.2 kg | +112 lb +50.8 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +48 lb +21.8 kg | +72 lb +32.7 kg | +115 lb +52.2 kg |
| 280 lb 127 kg | +24 lb +10.8 kg | +49 lb +22.2 kg | +74 lb +33.5 kg | +118 lb +53.6 kg |
| 290 lb 131.5 kg | +26 lb +11.8 kg | +50 lb +22.7 kg | +75 lb +34 kg | +120 lb +54.5 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +52 lb +23.6 kg | +78 lb +35.4 kg | +123 lb +55.8 kg |
How Women’s Smith Machine Glute Bridge and 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.
56.3 → 100.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the Smith machine glute bridge standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the Smith machine glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +46 lb +20.9 kg | +69 lb +31.3 kg | +94 lb +42.6 kg | +124 lb +56.3 kg |
| 110 lb 49.9 kg | +49 lb +22.2 kg | +73 lb +33.2 kg | +100 lb +45.4 kg | +132 lb +59.9 kg |
| 120 lb 54.4 kg | +52 lb +23.6 kg | +78 lb +35.4 kg | +106 lb +48.1 kg | +140 lb +63.5 kg |
| 130 lb 59 kg | +55 lb +24.9 kg | +82 lb +37.2 kg | +112 lb +50.8 kg | +147 lb +66.7 kg |
| 140 lb 63.5 kg | +58 lb +26.3 kg | +86 lb +39 kg | +117 lb +53.1 kg | +154 lb +69.8 kg |
| 150 lb 68 kg | +60 lb +27.2 kg | +90 lb +40.9 kg | +123 lb +55.8 kg | +162 lb +73.5 kg |
| 160 lb 72.6 kg | +62 lb +28.1 kg | +94 lb +42.7 kg | +129 lb +58.5 kg | +169 lb +76.6 kg |
| 170 lb 77.1 kg | +65 lb +29.5 kg | +98 lb +44.5 kg | +134 lb +60.7 kg | +176 lb +79.8 kg |
| 180 lb 81.6 kg | +67 lb +30.4 kg | +102 lb +46.2 kg | +139 lb +63.1 kg | +183 lb +83 kg |
| 190 lb 86.2 kg | +70 lb +31.7 kg | +105 lb +47.7 kg | +144 lb +65.3 kg | +189 lb +85.8 kg |
| 200 lb 90.7 kg | +73 lb +33.1 kg | +109 lb +49.4 kg | +149 lb +67.5 kg | +196 lb +88.9 kg |
| 210 lb 95.3 kg | +75 lb +34 kg | +112 lb +50.8 kg | +154 lb +69.8 kg | +202 lb +91.7 kg |
| 220 lb 99.8 kg | +77 lb +34.9 kg | +116 lb +52.6 kg | +159 lb +72.1 kg | +210 lb +95.2 kg |
| 230 lb 104.3 kg | +79 lb +35.8 kg | +120 lb +54.4 kg | +164 lb +74.4 kg | +215 lb +97.5 kg |
| 240 lb 108.9 kg | +82 lb +37.2 kg | +123 lb +55.8 kg | +168 lb +76.2 kg | +222 lb +100.7 kg |
Smith Machine Glute Bridge and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict floor-based Smith machine glute bridge and a raw barbell hip thrust. Use a floor-based Smith machine glute bridge and a bench-supported free-barbell hip thrust under each tool’s load, support, bottom-range, and lockout rules. Do not substitute Smith hip thrusts, free-barbell glute bridges, dedicated glute-drive machines, partial reps, bounced reps, lumbar-extension finishes, or assisted reps.
Enter total effective Smith bar load and bridge from the floor
Keep the shoulders on the floor and the Smith bar controlled across the hips. Enter total effective machine bar load, including bar and plates by that machine’s convention. Drive to full hip extension with a level pelvis and lower under control. Do not count bench-supported hip thrusts, free-barbell bridges, dedicated-machine reps, partials, bounce, or assisted lockouts.
Use a full-range bench-supported barbell hip thrust
Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.
Enter one recent Smith Machine Glute Bridge set and one recent Hip Thrust set
Enter total effective Smith bar load for the floor bridge and total barbell weight for the hip thrust, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Smith Machine Glute Bridge — View the individual Smith Glute Bridge standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Barbell Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Glute Drive Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.