Split Squat vs Hip Thrust Strength Standards
Compare your split squat and hip thrust against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Split Squat and Total barbell weight for Hip Thrust. Use a bodyweight static split squat using the last strict repetition count both sides can match; use a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Split Squat vs Hip Thrust Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Split Squat vs Hip Thrust Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hip Thrust:126 lb57.2 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:182 lb82.6 kg | Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Hip Thrust:252 lb114.3 kg | Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Hip Thrust:336 lb152.4 kg |
| 130 lb 59 kg | Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hip Thrust:133 lb60.3 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:192 lb87.1 kg | Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Hip Thrust:266 lb120.7 kg | Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Hip Thrust:354 lb160.6 kg |
| 140 lb 63.5 kg | Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hip Thrust:140 lb63.5 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:202 lb91.6 kg | Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Hip Thrust:279 lb126.6 kg | Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Hip Thrust:372 lb168.7 kg |
| 150 lb 68 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hip Thrust:146 lb66.2 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hip Thrust:211 lb95.7 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Hip Thrust:292 lb132.4 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hip Thrust:390 lb176.9 kg |
| 160 lb 72.6 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hip Thrust:152 lb68.9 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hip Thrust:220 lb99.8 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Hip Thrust:305 lb138.3 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hip Thrust:407 lb184.6 kg |
| 170 lb 77.1 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hip Thrust:159 lb72.1 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hip Thrust:229 lb103.9 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Hip Thrust:318 lb144.2 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hip Thrust:423 lb191.9 kg |
| 180 lb 81.6 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hip Thrust:165 lb74.8 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hip Thrust:238 lb108 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Hip Thrust:330 lb149.7 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hip Thrust:440 lb199.6 kg |
| 190 lb 86.2 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hip Thrust:171 lb77.6 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hip Thrust:247 lb112 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Hip Thrust:342 lb155.1 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Hip Thrust:456 lb206.8 kg |
| 200 lb 90.7 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:177 lb80.3 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:256 lb116.1 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:354 lb160.6 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:472 lb214.1 kg |
| 210 lb 95.3 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:183 lb83 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:264 lb119.7 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:366 lb166 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:487 lb220.9 kg |
| 220 lb 99.8 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:189 lb85.7 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:272 lb123.4 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:377 lb171 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:503 lb228.2 kg |
| 230 lb 104.3 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:194 lb88 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:281 lb127.5 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:388 lb176 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:518 lb235 kg |
| 240 lb 108.9 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:200 lb90.7 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:289 lb131.1 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:400 lb181.4 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:533 lb241.8 kg |
| 250 lb 113.4 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:205 lb93 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:297 lb134.7 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:411 lb186.4 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:548 lb248.6 kg |
| 260 lb 117.9 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:211 lb95.7 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:304 lb137.9 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:422 lb191.4 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:562 lb254.9 kg |
| 270 lb 122.5 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:216 lb98 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:312 lb141.5 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:432 lb196 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:576 lb261.3 kg |
| 280 lb 127 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:221 lb100.2 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:320 lb145.1 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:443 lb200.9 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:591 lb268.1 kg |
| 290 lb 131.5 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:227 lb103 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:327 lb148.3 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:453 lb205.5 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:604 lb274 kg |
| 300 lb 136.1 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:232 lb105.2 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:335 lb152 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Hip Thrust:464 lb210.5 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Hip Thrust:618 lb280.3 kg |
Women’s Split Squat vs Hip Thrust Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hip Thrust:126 lb57.2 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hip Thrust:183 lb83 kg | Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Hip Thrust:252 lb114.3 kg | Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Hip Thrust:332 lb150.6 kg |
| 110 lb 49.9 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hip Thrust:134 lb60.8 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hip Thrust:195 lb88.5 kg | Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Hip Thrust:268 lb121.6 kg | Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Hip Thrust:354 lb160.6 kg |
| 120 lb 54.4 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:142 lb64.4 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:207 lb93.9 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Hip Thrust:284 lb128.8 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hip Thrust:375 lb170.1 kg |
| 130 lb 59 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:150 lb68 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:218 lb98.9 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Hip Thrust:300 lb136.1 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hip Thrust:395 lb179.2 kg |
| 140 lb 63.5 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:158 lb71.7 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:229 lb103.9 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Hip Thrust:315 lb142.9 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hip Thrust:415 lb188.2 kg |
| 150 lb 68 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hip Thrust:165 lb74.8 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hip Thrust:240 lb108.9 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Hip Thrust:330 lb149.7 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Hip Thrust:435 lb197.3 kg |
| 160 lb 72.6 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:172 lb78 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:251 lb113.9 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:345 lb156.5 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:454 lb205.9 kg |
| 170 lb 77.1 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:179 lb81.2 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:261 lb118.4 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:359 lb162.8 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:473 lb214.5 kg |
| 180 lb 81.6 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:186 lb84.4 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:271 lb122.9 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:373 lb169.2 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:491 lb222.7 kg |
| 190 lb 86.2 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:193 lb87.5 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:281 lb127.5 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:386 lb175.1 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:509 lb230.9 kg |
| 200 lb 90.7 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:200 lb90.7 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:291 lb132 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:400 lb181.4 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:527 lb239 kg |
| 210 lb 95.3 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:206 lb93.4 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:300 lb136.1 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:413 lb187.3 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:544 lb246.8 kg |
| 220 lb 99.8 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:213 lb96.6 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:310 lb140.6 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:426 lb193.2 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:562 lb254.9 kg |
| 230 lb 104.3 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:219 lb99.3 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:319 lb144.7 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:439 lb199.1 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:578 lb262.2 kg |
| 240 lb 108.9 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hip Thrust:226 lb102.5 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hip Thrust:328 lb148.8 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hip Thrust:451 lb204.6 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Hip Thrust:595 lb269.9 kg |
How Your Split Squat vs Hip Thrust Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Hip Thrust, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Split Squat result
The canonical thresholds vary by sex, bodyweight band, and age range; the repetition result remains separate from estimated one-rep-max weight. The calculator uses strict bodyweight repetitions per side, capped at the last count both sides can match and does not convert the repetitions into an estimated weight.
3. Rate the Hip Thrust result
The hip thrust standards use the sex-specific standards from the individual Hip Thrust tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the split squat | Rate strict matched repetitions per side without converting them into weight. Measurement: Strict reps per side. |
| Rate the hip thrust | Adjust hip thrust targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Split Squat and Hip Thrust Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Split Squat and Hip Thrust Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Split Squat and Hip Thrust Exercises Used by This Calculator
This calculator uses a bodyweight static split squat and a bench-supported barbell hip thrust. Use strict canonical Split Squat and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count only strict matched repetitions per side
Use a static split stance and the same depth on both sides. Enter the last strict rep count both sides can match. Do not enter external load or count Bulgarian split squats, lunges, assisted reps, partial reps, weighted reps, or multiple sets combined.
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 one recent Split Squat result and one recent Hip Thrust result
Use each exercise’s canonical input: No external load for Split Squat and Total barbell weight for Hip Thrust.
Related Tools
- Split Squat Strength Standards — View the individual Split Squat standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.