1RM hip thrust calculator + strength standards
The hip thrust, back braced on a bench and bar over the hips, is the most loadable hip-extension movement for targeting the glutes. It is also an exercise where you see high loads: the glutes are among the most powerful muscles, and women often show higher ratios than men here. The standards below follow public strength benchmarks (StrengthLevel-style), with distinct men/women references. Key validity point: the standard assumes full hip extension on every rep; a partial range artificially inflates your ratio.
📊 Hip thrust strength standards
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 30 kg | 55 kg | 77.5 kg | 107.5 kg | 145 kg |
| 70 kg | 35 kg | 62.5 kg | 90 kg | 125 kg | 167.5 kg |
| 80 kg | 40 kg | 72.5 kg | 105 kg | 145 kg | 192.5 kg |
| 90 kg | 45 kg | 80 kg | 117.5 kg | 162.5 kg | 215 kg |
| 100 kg | 50 kg | 90 kg | 130 kg | 180 kg | 240 kg |
| 110 kg | 55 kg | 100 kg | 142.5 kg | 197.5 kg | 265 kg |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 37.5 kg | 55 kg | 80 kg | 110 kg | 145 kg |
| 55 kg | 42.5 kg | 60 kg | 87.5 kg | 120 kg | 160 kg |
| 60 kg | 45 kg | 65 kg | 95 kg | 132.5 kg | 175 kg |
| 70 kg | 52.5 kg | 77.5 kg | 112.5 kg | 155 kg | 202.5 kg |
| 80 kg | 60 kg | 87.5 kg | 127.5 kg | 175 kg | 232.5 kg |
Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in kilograms (kg).
🎯 Percentage-of-1RM table
Once your 1RM is estimated, multiply it by the percentage on each row to get the working load matching your goal (strength, hypertrophy or endurance).
| % of 1RM | Load (e.g. 1RM = 100 kg) | Use |
|---|---|---|
| 100 % | 100 kg | 1 rep — maximal strength test |
| 95 % | 95 kg | 2 reps — pure strength |
| 90 % | 90 kg | 3-4 reps — strength |
| 85 % | 85 kg | 5-6 reps — strength / heavy hypertrophy |
| 80 % | 80 kg | 6-8 reps — hypertrophy |
| 75 % | 75 kg | 8-10 reps — hypertrophy |
| 70 % | 70 kg | 10-12 reps — hypertrophy / volume |
| 65 % | 65 kg | 12-15 reps — strength endurance |
| 60 % | 60 kg | 15+ reps — muscular endurance |
The "Load" column uses a 1RM of 100 kg as an example: replace 100 with your own 1RM to read your real working loads.
💬 Hip thrust FAQ
What is a good 1RM hip thrust for a 60 kg woman?
For a 60 kg woman, expect around 66 kg as a beginner, 96 kg at intermediate level (1.6× bodyweight) and 132 kg for the advanced level (2.2×). The elite threshold approaches 174 kg (2.9×). Female ratios are higher than male ratios on this movement.
Why do women often hip thrust heavier than men?
Relative to bodyweight, yes: muscle-mass distribution around the pelvis and glutes, plus high familiarity with the exercise, explain higher female ratios. That is why the men and women standards differ markedly here.
How do I know my range of motion is correct?
At the top, your torso and thighs should form a near-horizontal line (full hip extension), shins vertical. If your hips do not reach full extension, your ratio is overrated and your real level is lower.
🔗 Other exercises
← Back to the main 1RM calculatorTurn these numbers into real progress
On Phitnix, a coach builds your cycles from your real loads and the workout log tracks your hip thrust 1RM over time. You know exactly when to add weight, without guessing.
Get started now