Smith Machine Hip Thrust vs Hip Thrust Machine Strength Standards
Compare your smith machine 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.
Use each exercise's canonical input: Displayed machine or stack weight for Smith Machine Hip Thrust and Total selected or loaded machine resistance for Hip Thrust Machine. Use a strict, repeatable smith machine hip thrust test using the canonical setup, range, and finish rules 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.
Smith Machine Hip Thrust vs Hip Thrust Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine 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 smith machine 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 Smith Machine 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 Smith Machine Hip Thrust vs Hip Thrust Machine Standards
How to read the table: The first number is Smith Machine 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 | 120 / 123 lb 54.4 / 55.8 kg | 165 / 171 lb 74.8 / 77.6 kg | 218 / 227 lb 98.9 / 103 kg | 274 / 286 lb 124.3 / 129.7 kg |
| 130 lb 59 kg | 127 / 130 lb 57.6 / 59 kg | 174 / 180 lb 78.9 / 81.6 kg | 230 / 239 lb 104.3 / 108.4 kg | 289 / 302 lb 131.1 / 137 kg |
| 140 lb 63.5 kg | 133 / 136 lb 60.3 / 61.7 kg | 183 / 189 lb 83 / 85.7 kg | 241 / 251 lb 109.3 / 113.9 kg | 303 / 317 lb 137.4 / 143.8 kg |
| 150 lb 68 kg | 139 / 143 lb 63 / 64.9 kg | 191 / 198 lb 86.6 / 89.8 kg | 253 / 263 lb 114.8 / 119.3 kg | 318 / 332 lb 144.2 / 150.6 kg |
| 160 lb 72.6 kg | 145 / 149 lb 65.8 / 67.6 kg | 200 / 207 lb 90.7 / 93.9 kg | 264 / 275 lb 119.7 / 124.7 kg | 332 / 347 lb 150.6 / 157.4 kg |
| 170 lb 77.1 kg | 151 / 155 lb 68.5 / 70.3 kg | 208 / 215 lb 94.3 / 97.5 kg | 275 / 286 lb 124.7 / 129.7 kg | 345 / 361 lb 156.5 / 163.7 kg |
| 180 lb 81.6 kg | 157 / 161 lb 71.2 / 73 kg | 216 / 224 lb 98 / 101.6 kg | 286 / 297 lb 129.7 / 134.7 kg | 359 / 375 lb 162.8 / 170.1 kg |
| 190 lb 86.2 kg | 163 / 167 lb 73.9 / 75.7 kg | 224 / 232 lb 101.6 / 105.2 kg | 296 / 308 lb 134.3 / 139.7 kg | 372 / 389 lb 168.7 / 176.4 kg |
| 200 lb 90.7 kg | 169 / 173 lb 76.7 / 78.5 kg | 232 / 240 lb 105.2 / 108.9 kg | 306 / 319 lb 138.8 / 144.7 kg | 385 / 403 lb 174.6 / 182.8 kg |
| 210 lb 95.3 kg | 174 / 179 lb 78.9 / 81.2 kg | 239 / 248 lb 108.4 / 112.5 kg | 316 / 329 lb 143.3 / 149.2 kg | 398 / 416 lb 180.5 / 188.7 kg |
| 220 lb 99.8 kg | 180 / 184 lb 81.6 / 83.5 kg | 247 / 256 lb 112 / 116.1 kg | 326 / 340 lb 147.9 / 154.2 kg | 410 / 429 lb 186 / 194.6 kg |
| 230 lb 104.3 kg | 185 / 190 lb 83.9 / 86.2 kg | 254 / 264 lb 115.2 / 119.7 kg | 336 / 350 lb 152.4 / 158.8 kg | 423 / 442 lb 191.9 / 200.5 kg |
| 240 lb 108.9 kg | 190 / 195 lb 86.2 / 88.5 kg | 262 / 271 lb 118.8 / 122.9 kg | 346 / 360 lb 156.9 / 163.3 kg | 435 / 455 lb 197.3 / 206.4 kg |
| 250 lb 113.4 kg | 196 / 201 lb 88.9 / 91.2 kg | 269 / 279 lb 122 / 126.6 kg | 355 / 370 lb 161 / 167.8 kg | 447 / 467 lb 202.8 / 211.8 kg |
| 260 lb 117.9 kg | 201 / 206 lb 91.2 / 93.4 kg | 276 / 286 lb 125.2 / 129.7 kg | 365 / 380 lb 165.6 / 172.4 kg | 459 / 479 lb 208.2 / 217.3 kg |
| 270 lb 122.5 kg | 206 / 211 lb 93.4 / 95.7 kg | 283 / 293 lb 128.4 / 132.9 kg | 374 / 389 lb 169.6 / 176.4 kg | 470 / 492 lb 213.2 / 223.2 kg |
| 280 lb 127 kg | 211 / 216 lb 95.7 / 98 kg | 290 / 300 lb 131.5 / 136.1 kg | 383 / 399 lb 173.7 / 181 kg | 482 / 504 lb 218.6 / 228.6 kg |
| 290 lb 131.5 kg | 216 / 221 lb 98 / 100.2 kg | 297 / 308 lb 134.7 / 139.7 kg | 392 / 408 lb 177.8 / 185.1 kg | 493 / 516 lb 223.6 / 234.1 kg |
| 300 lb 136.1 kg | 221 / 226 lb 100.2 / 102.5 kg | 304 / 315 lb 137.9 / 142.9 kg | 401 / 418 lb 181.9 / 189.6 kg | 504 / 527 lb 228.6 / 239 kg |
Women’s Smith Machine Hip Thrust vs Hip Thrust Machine Standards
How to read the table: The first number is Smith Machine 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 | 73 / 80 lb 33.1 / 36.3 kg | 105 / 114 lb 47.6 / 51.7 kg | 142 / 156 lb 64.4 / 70.8 kg | 183 / 201 lb 83 / 91.2 kg |
| 110 lb 49.9 kg | 78 / 85 lb 35.4 / 38.6 kg | 112 / 122 lb 50.8 / 55.3 kg | 151 / 166 lb 68.5 / 75.3 kg | 195 / 215 lb 88.5 / 97.5 kg |
| 120 lb 54.4 kg | 83 / 90 lb 37.6 / 40.8 kg | 119 / 129 lb 54 / 58.5 kg | 160 / 176 lb 72.6 / 79.8 kg | 207 / 228 lb 93.9 / 103.4 kg |
| 130 lb 59 kg | 87 / 95 lb 39.5 / 43.1 kg | 125 / 136 lb 56.7 / 61.7 kg | 169 / 185 lb 76.7 / 83.9 kg | 218 / 240 lb 98.9 / 108.9 kg |
| 140 lb 63.5 kg | 92 / 100 lb 41.7 / 45.4 kg | 132 / 143 lb 59.9 / 64.9 kg | 178 / 195 lb 80.7 / 88.5 kg | 229 / 252 lb 103.9 / 114.3 kg |
| 150 lb 68 kg | 96 / 105 lb 43.5 / 47.6 kg | 138 / 150 lb 62.6 / 68 kg | 186 / 204 lb 84.4 / 92.5 kg | 240 / 264 lb 108.9 / 119.7 kg |
| 160 lb 72.6 kg | 100 / 110 lb 45.4 / 49.9 kg | 144 / 157 lb 65.3 / 71.2 kg | 194 / 213 lb 88 / 96.6 kg | 251 / 276 lb 113.9 / 125.2 kg |
| 170 lb 77.1 kg | 104 / 114 lb 47.2 / 51.7 kg | 150 / 163 lb 68 / 73.9 kg | 202 / 222 lb 91.6 / 100.7 kg | 261 / 287 lb 118.4 / 130.2 kg |
| 180 lb 81.6 kg | 108 / 119 lb 49 / 54 kg | 156 / 169 lb 70.8 / 76.7 kg | 210 / 230 lb 95.3 / 104.3 kg | 271 / 298 lb 122.9 / 135.2 kg |
| 190 lb 86.2 kg | 112 / 123 lb 50.8 / 55.8 kg | 162 / 176 lb 73.5 / 79.8 kg | 218 / 239 lb 98.9 / 108.4 kg | 281 / 309 lb 127.5 / 140.2 kg |
| 200 lb 90.7 kg | 116 / 127 lb 52.6 / 57.6 kg | 167 / 182 lb 75.7 / 82.6 kg | 225 / 247 lb 102.1 / 112 kg | 291 / 320 lb 132 / 145.1 kg |
| 210 lb 95.3 kg | 120 / 131 lb 54.4 / 59.4 kg | 173 / 188 lb 78.5 / 85.3 kg | 233 / 255 lb 105.7 / 115.7 kg | 300 / 330 lb 136.1 / 149.7 kg |
| 220 lb 99.8 kg | 124 / 136 lb 56.2 / 61.7 kg | 178 / 194 lb 80.7 / 88 kg | 240 / 263 lb 108.9 / 119.3 kg | 310 / 341 lb 140.6 / 154.7 kg |
| 230 lb 104.3 kg | 128 / 140 lb 58.1 / 63.5 kg | 184 / 199 lb 83.5 / 90.3 kg | 247 / 271 lb 112 / 122.9 kg | 319 / 351 lb 144.7 / 159.2 kg |
| 240 lb 108.9 kg | 131 / 144 lb 59.4 / 65.3 kg | 189 / 205 lb 85.7 / 93 kg | 254 / 279 lb 115.2 / 126.6 kg | 328 / 361 lb 148.8 / 163.7 kg |
How Your Smith Machine 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 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.
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 smith machine hip thrust | Adjust smith machine 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 Smith Machine 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 smith machine 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 smith machine hip thrust and hip thrust machine standards are within 3 lb at 120 lb, 130 lb, and 140 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.4 → 10.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust machine standard minus the smith machine hip thrust standard. A plus sign means the hip thrust machine standard is higher. A minus sign means the smith machine hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.4 kg | +6 lb +2.8 kg | +9 lb +4.1 kg | +12 lb +5.4 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +10 lb +4.6 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | +4 lb +1.9 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +14 lb +6.4 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +11 lb +5 kg | +16 lb +7.2 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.3 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +13 lb +5.9 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +18 lb +8.2 kg |
| 220 lb 99.8 kg | +4 lb +1.9 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +14 lb +6.4 kg | +19 lb +8.6 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +20 lb +9.1 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +20 lb +9 kg |
| 260 lb 117.9 kg | +5 lb +2.2 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +20 lb +9.1 kg |
| 270 lb 122.5 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 280 lb 127 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +16 lb +7.3 kg | +22 lb +10 kg |
| 290 lb 131.5 kg | +5 lb +2.2 kg | +11 lb +5 kg | +16 lb +7.3 kg | +23 lb +10.5 kg |
| 300 lb 136.1 kg | +5 lb +2.3 kg | +11 lb +5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg |
How Women’s Smith Machine 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.
8.2 → 14.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust machine standard minus the smith machine hip thrust standard. A plus sign means the hip thrust machine standard is higher. A minus sign means the smith machine hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +18 lb +8.2 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +20 lb +9 kg |
| 120 lb 54.4 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +16 lb +7.2 kg | +21 lb +9.5 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.2 kg | +22 lb +10 kg |
| 140 lb 63.5 kg | +8 lb +3.7 kg | +11 lb +5 kg | +17 lb +7.8 kg | +23 lb +10.4 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +24 lb +10.8 kg |
| 160 lb 72.6 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +25 lb +11.3 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +26 lb +11.8 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +13 lb +5.9 kg | +20 lb +9 kg | +27 lb +12.3 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +28 lb +12.7 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +15 lb +6.9 kg | +22 lb +9.9 kg | +29 lb +13.1 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +15 lb +6.8 kg | +22 lb +10 kg | +30 lb +13.6 kg |
| 220 lb 99.8 kg | +12 lb +5.5 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +31 lb +14.1 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +32 lb +14.5 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +25 lb +11.4 kg | +33 lb +14.9 kg |
Smith Machine Hip Thrust and Hip Thrust Machine Exercises Used by This Calculator
This calculator uses a strict smith machine hip thrust and a strict hip thrust machine repetition. Use strict canonical Smith Machine Hip Thrust and Hip Thrust Machine tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 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 Smith Machine Hip Thrust result and one recent Hip Thrust Machine result
Use each exercise’s canonical input: Displayed machine or stack weight for Smith Machine Hip Thrust and Total selected or loaded machine resistance for Hip Thrust Machine.
Related Tools
- Smith Machine Hip Thrust — View the individual Smith Machine Hip Thrust standards and next strength-level target.
- Hip Thrust Machine — View the individual Hip Thrust Machine 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.
- Glute Drive 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.