Hip thrust strength standards
Updated 16 July 2026
The hip thrust is a glute focused lift people load heavily, so its standards are higher than most: an intermediate hip thrust is around 2.25 times bodyweight for men. The short range of motion and strong hip drive let most people move a lot of weight.
Relative strength, your best lift divided by your bodyweight, is the fairest way to compare lifters of different sizes, so the tiers below are ratios. Open the calculator to see your exact tier adjusted for your bodyweight.
Not sure of your one rep max? Estimate it with the one rep max calculator.
| Tier | Men | Men at 90 kg | Women | Women at 60 kg |
|---|---|---|---|---|
| Beginner | Any | Any | Any | Any |
| Novice | 1.50× | 135 kg | 1.13× | 68 kg |
| Intermediate | 2.25× | 203 kg | 1.88× | 113 kg |
| Advanced | 3.00× | 270 kg | 2.40× | 144 kg |
| Elite | 3.75× | 338 kg | 3.00× | 180 kg |
| World class | 4.50× | 405 kg | 3.60× | 216 kg |
Standards for other lifts
- Squat standards
- Bench press standards
- Deadlift standards
- Overhead press standards
- Front squat standards
- Barbell row standards
- Power clean standards
- Incline bench press standards
- Romanian deadlift standards
- Close grip bench press standards
- Push press standards
- Barbell curl standards
- Barbell shrug standards
- Dumbbell bench press standards
- Dumbbell shoulder press standards
- Dumbbell row standards
- Dumbbell curl standards
- Goblet squat standards
- Leg press standards
- Lat pulldown standards
- Machine chest press standards
- Leg extension standards
- Seated cable row standards
- Machine shoulder press standards
Or open the full strength standards calculator to check any of 26 lifts, adjusted for your bodyweight.
How this is calculated
The tiers are the bodyweight ratio milestones strength coaches have used for decades, the same five level vocabulary, beginner to elite, you will see on popular strength ranking sites. They are coaching conventions, not population percentiles, and they group all ages together.
Relative strength falls as bodyweight rises, so the table above is quoted at a 90 kg reference for men and 60 kg for women. The calculator scales the same standards to your exact bodyweight, holding lighter lifters to a higher ratio and heavier lifters to a lower one. The competition benchmark, where shown, comes from a 2024 peer reviewed analysis of 809,986 drug tested powerlifting competition entries and applies to the squat, bench, and deadlift only.
Common questions
What is a good hip thrust?
Around 2.25 times bodyweight is a solid intermediate hip thrust for men, with strong lifters well past 3 times. The loads are high relative to other lifts because the movement is short and glute driven.
Why can I hip thrust so much?
The hip thrust has a short range of motion and is driven by the powerful glutes and hips, so most people move far more weight than they squat or deadlift.
More free tools
- One rep max calculator Estimate your 1RM for any lift from a recent set, with Epley and Brzycki formulas.
- Heart rate zone calculator Get your five training zones from your age, with an optional resting heart rate for Karvonen zones.
- Training volume calculator Find your weekly working set target per muscle group for your experience level and goal.
- BMI calculator Get your body mass index and WHO category, with an honest note on what BMI misses for lifters.
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