Zercher Squats vs Hip Thrust Strength Standards
Compare your Zercher squat and 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a full-depth Zercher squat with the bar fixed in the elbow creases and a full standing lockout and a barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout. 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.
Zercher Squats vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher squat and 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 Zercher squat and 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 Zercher Squat / 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 Zercher Squat vs Hip Thrust Standards
How to read the table: The first number is Zercher Squat; 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 | 98 / 126 lb 44.5 / 57.2 kg | 126 / 182 lb 57.2 / 82.6 kg | 160 / 252 lb 72.6 / 114.3 kg | 203 / 336 lb 92.1 / 152.4 kg |
| 130 lb 59 kg | 103 / 133 lb 46.7 / 60.3 kg | 133 / 192 lb 60.3 / 87.1 kg | 169 / 266 lb 76.7 / 120.7 kg | 214 / 354 lb 97.1 / 160.6 kg |
| 140 lb 63.5 kg | 109 / 140 lb 49.4 / 63.5 kg | 140 / 202 lb 63.5 / 91.6 kg | 178 / 279 lb 80.7 / 126.6 kg | 225 / 372 lb 102.1 / 168.7 kg |
| 150 lb 68 kg | 114 / 146 lb 51.7 / 66.2 kg | 146 / 211 lb 66.2 / 95.7 kg | 186 / 292 lb 84.4 / 132.4 kg | 236 / 390 lb 107 / 176.9 kg |
| 160 lb 72.6 kg | 119 / 152 lb 54 / 68.9 kg | 152 / 220 lb 68.9 / 99.8 kg | 194 / 305 lb 88 / 138.3 kg | 246 / 407 lb 111.6 / 184.6 kg |
| 170 lb 77.1 kg | 123 / 159 lb 55.8 / 72.1 kg | 159 / 229 lb 72.1 / 103.9 kg | 202 / 318 lb 91.6 / 144.2 kg | 256 / 423 lb 116.1 / 191.9 kg |
| 180 lb 81.6 kg | 128 / 165 lb 58.1 / 74.8 kg | 165 / 238 lb 74.8 / 108 kg | 210 / 330 lb 95.3 / 149.7 kg | 266 / 440 lb 120.7 / 199.6 kg |
| 190 lb 86.2 kg | 133 / 171 lb 60.3 / 77.6 kg | 171 / 247 lb 77.6 / 112 kg | 218 / 342 lb 98.9 / 155.1 kg | 276 / 456 lb 125.2 / 206.8 kg |
| 200 lb 90.7 kg | 138 / 177 lb 62.6 / 80.3 kg | 177 / 256 lb 80.3 / 116.1 kg | 226 / 354 lb 102.5 / 160.6 kg | 286 / 472 lb 129.7 / 214.1 kg |
| 210 lb 95.3 kg | 142 / 183 lb 64.4 / 83 kg | 183 / 264 lb 83 / 119.7 kg | 233 / 366 lb 105.7 / 166 kg | 295 / 487 lb 133.8 / 220.9 kg |
| 220 lb 99.8 kg | 147 / 189 lb 66.7 / 85.7 kg | 189 / 272 lb 85.7 / 123.4 kg | 240 / 377 lb 108.9 / 171 kg | 304 / 503 lb 137.9 / 228.2 kg |
| 230 lb 104.3 kg | 151 / 194 lb 68.5 / 88 kg | 194 / 281 lb 88 / 127.5 kg | 248 / 388 lb 112.5 / 176 kg | 313 / 518 lb 142 / 235 kg |
| 240 lb 108.9 kg | 155 / 200 lb 70.3 / 90.7 kg | 200 / 289 lb 90.7 / 131.1 kg | 255 / 400 lb 115.7 / 181.4 kg | 323 / 533 lb 146.5 / 241.8 kg |
| 250 lb 113.4 kg | 160 / 205 lb 72.6 / 93 kg | 205 / 297 lb 93 / 134.7 kg | 262 / 411 lb 118.8 / 186.4 kg | 331 / 548 lb 150.1 / 248.6 kg |
| 260 lb 117.9 kg | 164 / 211 lb 74.4 / 95.7 kg | 211 / 304 lb 95.7 / 137.9 kg | 269 / 422 lb 122 / 191.4 kg | 340 / 562 lb 154.2 / 254.9 kg |
| 270 lb 122.5 kg | 168 / 216 lb 76.2 / 98 kg | 216 / 312 lb 98 / 141.5 kg | 276 / 432 lb 125.2 / 196 kg | 349 / 576 lb 158.3 / 261.3 kg |
| 280 lb 127 kg | 172 / 221 lb 78 / 100.2 kg | 221 / 320 lb 100.2 / 145.1 kg | 282 / 443 lb 127.9 / 200.9 kg | 357 / 591 lb 161.9 / 268.1 kg |
| 290 lb 131.5 kg | 176 / 227 lb 79.8 / 103 kg | 227 / 327 lb 103 / 148.3 kg | 289 / 453 lb 131.1 / 205.5 kg | 366 / 604 lb 166 / 274 kg |
| 300 lb 136.1 kg | 180 / 232 lb 81.6 / 105.2 kg | 232 / 335 lb 105.2 / 152 kg | 296 / 464 lb 134.3 / 210.5 kg | 374 / 618 lb 169.6 / 280.3 kg |
Women’s Zercher Squat vs Hip Thrust Standards
How to read the table: The first number is Zercher Squat; 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 | 69 / 126 lb 31.3 / 57.2 kg | 92 / 183 lb 41.7 / 83 kg | 121 / 252 lb 54.9 / 114.3 kg | 149 / 332 lb 67.6 / 150.6 kg |
| 110 lb 49.9 kg | 73 / 134 lb 33.1 / 60.8 kg | 98 / 195 lb 44.5 / 88.5 kg | 128 / 268 lb 58.1 / 121.6 kg | 159 / 354 lb 72.1 / 160.6 kg |
| 120 lb 54.4 kg | 78 / 142 lb 35.4 / 64.4 kg | 103 / 207 lb 46.7 / 93.9 kg | 136 / 284 lb 61.7 / 128.8 kg | 168 / 375 lb 76.2 / 170.1 kg |
| 130 lb 59 kg | 82 / 150 lb 37.2 / 68 kg | 109 / 218 lb 49.4 / 98.9 kg | 144 / 300 lb 65.3 / 136.1 kg | 177 / 395 lb 80.3 / 179.2 kg |
| 140 lb 63.5 kg | 86 / 158 lb 39 / 71.7 kg | 115 / 229 lb 52.2 / 103.9 kg | 151 / 315 lb 68.5 / 142.9 kg | 186 / 415 lb 84.4 / 188.2 kg |
| 150 lb 68 kg | 90 / 165 lb 40.8 / 74.8 kg | 120 / 240 lb 54.4 / 108.9 kg | 158 / 330 lb 71.7 / 149.7 kg | 195 / 435 lb 88.5 / 197.3 kg |
| 160 lb 72.6 kg | 94 / 172 lb 42.6 / 78 kg | 125 / 251 lb 56.7 / 113.9 kg | 165 / 345 lb 74.8 / 156.5 kg | 204 / 454 lb 92.5 / 205.9 kg |
| 170 lb 77.1 kg | 98 / 179 lb 44.5 / 81.2 kg | 130 / 261 lb 59 / 118.4 kg | 172 / 359 lb 78 / 162.8 kg | 212 / 473 lb 96.2 / 214.5 kg |
| 180 lb 81.6 kg | 102 / 186 lb 46.3 / 84.4 kg | 136 / 271 lb 61.7 / 122.9 kg | 178 / 373 lb 80.7 / 169.2 kg | 220 / 491 lb 99.8 / 222.7 kg |
| 190 lb 86.2 kg | 105 / 193 lb 47.6 / 87.5 kg | 140 / 281 lb 63.5 / 127.5 kg | 185 / 386 lb 83.9 / 175.1 kg | 228 / 509 lb 103.4 / 230.9 kg |
| 200 lb 90.7 kg | 109 / 200 lb 49.4 / 90.7 kg | 145 / 291 lb 65.8 / 132 kg | 191 / 400 lb 86.6 / 181.4 kg | 236 / 527 lb 107 / 239 kg |
| 210 lb 95.3 kg | 113 / 206 lb 51.3 / 93.4 kg | 150 / 300 lb 68 / 136.1 kg | 198 / 413 lb 89.8 / 187.3 kg | 244 / 544 lb 110.7 / 246.8 kg |
| 220 lb 99.8 kg | 116 / 213 lb 52.6 / 96.6 kg | 155 / 310 lb 70.3 / 140.6 kg | 204 / 426 lb 92.5 / 193.2 kg | 252 / 562 lb 114.3 / 254.9 kg |
| 230 lb 104.3 kg | 120 / 219 lb 54.4 / 99.3 kg | 160 / 319 lb 72.6 / 144.7 kg | 210 / 439 lb 95.3 / 199.1 kg | 259 / 578 lb 117.5 / 262.2 kg |
| 240 lb 108.9 kg | 123 / 226 lb 55.8 / 102.5 kg | 164 / 328 lb 74.4 / 148.8 kg | 216 / 451 lb 98 / 204.6 kg | 267 / 595 lb 121.1 / 269.9 kg |
How Your Zercher Squats 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 Zercher squat strength level
The Zercher squat standards use the exercise-specific targets from the individual Zercher squat 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 barbell weight without requiring strength to increase pound for pound.
3. 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.
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 Zercher squat | Adjust Zercher squat targets to exact bodyweight with the two-thirds rule. |
| Rate the hip thrust | Adjust 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 Zercher Squats 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 hip thrust standard is higher; below zero means the Zercher squat 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.
60.3 → 110.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the Zercher squat standard. A plus sign means the hip thrust standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.7 kg | +56 lb +25.4 kg | +92 lb +41.7 kg | +133 lb +60.3 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +59 lb +26.8 kg | +97 lb +44 kg | +140 lb +63.5 kg |
| 140 lb 63.5 kg | +31 lb +14.1 kg | +62 lb +28.1 kg | +101 lb +45.9 kg | +147 lb +66.6 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +65 lb +29.5 kg | +106 lb +48 kg | +154 lb +69.9 kg |
| 160 lb 72.6 kg | +33 lb +14.9 kg | +68 lb +30.9 kg | +111 lb +50.3 kg | +161 lb +73 kg |
| 170 lb 77.1 kg | +36 lb +16.3 kg | +70 lb +31.8 kg | +116 lb +52.6 kg | +167 lb +75.8 kg |
| 180 lb 81.6 kg | +37 lb +16.7 kg | +73 lb +33.2 kg | +120 lb +54.4 kg | +174 lb +78.9 kg |
| 190 lb 86.2 kg | +38 lb +17.3 kg | +76 lb +34.4 kg | +124 lb +56.2 kg | +180 lb +81.6 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +79 lb +35.8 kg | +128 lb +58.1 kg | +186 lb +84.4 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +81 lb +36.7 kg | +133 lb +60.3 kg | +192 lb +87.1 kg |
| 220 lb 99.8 kg | +42 lb +19 kg | +83 lb +37.7 kg | +137 lb +62.1 kg | +199 lb +90.3 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +87 lb +39.5 kg | +140 lb +63.5 kg | +205 lb +93 kg |
| 240 lb 108.9 kg | +45 lb +20.4 kg | +89 lb +40.4 kg | +145 lb +65.7 kg | +210 lb +95.3 kg |
| 250 lb 113.4 kg | +45 lb +20.4 kg | +92 lb +41.7 kg | +149 lb +67.6 kg | +217 lb +98.5 kg |
| 260 lb 117.9 kg | +47 lb +21.3 kg | +93 lb +42.2 kg | +153 lb +69.4 kg | +222 lb +100.7 kg |
| 270 lb 122.5 kg | +48 lb +21.8 kg | +96 lb +43.5 kg | +156 lb +70.8 kg | +227 lb +103 kg |
| 280 lb 127 kg | +49 lb +22.2 kg | +99 lb +44.9 kg | +161 lb +73 kg | +234 lb +106.2 kg |
| 290 lb 131.5 kg | +51 lb +23.2 kg | +100 lb +45.3 kg | +164 lb +74.4 kg | +238 lb +108 kg |
| 300 lb 136.1 kg | +52 lb +23.6 kg | +103 lb +46.8 kg | +168 lb +76.2 kg | +244 lb +110.7 kg |
How Women’s Zercher Squats 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.
83 → 148.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the Zercher squat standard. A plus sign means the hip thrust standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +57 lb +25.9 kg | +91 lb +41.3 kg | +131 lb +59.4 kg | +183 lb +83 kg |
| 110 lb 49.9 kg | +61 lb +27.7 kg | +97 lb +44 kg | +140 lb +63.5 kg | +195 lb +88.5 kg |
| 120 lb 54.4 kg | +64 lb +29 kg | +104 lb +47.2 kg | +148 lb +67.1 kg | +207 lb +93.9 kg |
| 130 lb 59 kg | +68 lb +30.8 kg | +109 lb +49.5 kg | +156 lb +70.8 kg | +218 lb +98.9 kg |
| 140 lb 63.5 kg | +72 lb +32.7 kg | +114 lb +51.7 kg | +164 lb +74.4 kg | +229 lb +103.8 kg |
| 150 lb 68 kg | +75 lb +34 kg | +120 lb +54.5 kg | +172 lb +78 kg | +240 lb +108.8 kg |
| 160 lb 72.6 kg | +78 lb +35.4 kg | +126 lb +57.2 kg | +180 lb +81.7 kg | +250 lb +113.4 kg |
| 170 lb 77.1 kg | +81 lb +36.7 kg | +131 lb +59.4 kg | +187 lb +84.8 kg | +261 lb +118.3 kg |
| 180 lb 81.6 kg | +84 lb +38.1 kg | +135 lb +61.2 kg | +195 lb +88.5 kg | +271 lb +122.9 kg |
| 190 lb 86.2 kg | +88 lb +39.9 kg | +141 lb +64 kg | +201 lb +91.2 kg | +281 lb +127.5 kg |
| 200 lb 90.7 kg | +91 lb +41.3 kg | +146 lb +66.2 kg | +209 lb +94.8 kg | +291 lb +132 kg |
| 210 lb 95.3 kg | +93 lb +42.1 kg | +150 lb +68.1 kg | +215 lb +97.5 kg | +300 lb +136.1 kg |
| 220 lb 99.8 kg | +97 lb +44 kg | +155 lb +70.3 kg | +222 lb +100.7 kg | +310 lb +140.6 kg |
| 230 lb 104.3 kg | +99 lb +44.9 kg | +159 lb +72.1 kg | +229 lb +103.8 kg | +319 lb +144.7 kg |
| 240 lb 108.9 kg | +103 lb +46.7 kg | +164 lb +74.4 kg | +235 lb +106.6 kg | +328 lb +148.8 kg |
Zercher Squats and Hip Thrust Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a bench-supported barbell hip thrust. Use strict canonical Zercher Squats and Hip Thrust tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a full-depth Zercher squat with the bar in the elbow creases
Hold the bar securely in the elbow creases close to the torso, squat until the hip crease is below the top of the knee, and return to full standing without dropping the elbows, repositioning the bar, or collapsing forward. Do not enter a front squat, safety-bar squat, machine squat, Smith-machine squat, partial rep, or heavily padded variation that changes the difficulty.
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 Zercher Squats result and one recent Hip Thrust result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Single Leg Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Zercher Lunge — 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.