1RM hip thrust calculator + strength standards

The barbell hip thrust, upper back braced on a bench and the bar loaded across the hips, is the most loadable pure hip-extension movement, driving the glutes directly with hamstring assistance. Because the resistance is horizontal and peaks exactly at lockout — where the glutes are strongest — it accepts very high loads, often heavier than a lifter's back squat, and women frequently post higher bodyweight ratios than men on it. The standards below follow public strength benchmarks (StrengthLevel-style) with distinct male and female references. The key validity point is range of motion: the standard assumes full hip extension on every rep, and cutting the top short artificially inflates your ratio. Tuck the chin, keep the ribs down, and squeeze the glutes to lockout rather than arching the lower back.

Units:

📊 Hip thrust strength standards

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
140 lb	70 lb	125 lb	180 lb	250 lb	335 lb
160 lb	80 lb	145 lb	210 lb	290 lb	385 lb
180 lb	90 lb	160 lb	235 lb	325 lb	430 lb
200 lb	100 lb	180 lb	260 lb	360 lb	480 lb
220 lb	110 lb	200 lb	285 lb	395 lb	530 lb
240 lb	120 lb	215 lb	310 lb	430 lb	575 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	85 lb	120 lb	175 lb	240 lb	320 lb
125 lb	95 lb	140 lb	200 lb	275 lb	365 lb
135 lb	100 lb	150 lb	215 lb	295 lb	390 lb
155 lb	115 lb	170 lb	250 lb	340 lb	450 lb
175 lb	130 lb	195 lb	280 lb	385 lb	510 lb

Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in pounds (lb).

🎯 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.

How does the hip thrust compare to the squat and deadlift?

The hip thrust is typically the heaviest of the three because the load sits at the hip and peaks where the glutes are strongest. Trained lifters often hip thrust more than they back squat and roughly on par with, or above, their deadlift. A hip thrust well below your squat usually means a partial range or a loose lockout rather than weak glutes.

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.

What are the most common hip thrust form mistakes?

The most common are hyperextending the lower back at the top instead of finishing with the glutes, not reaching full hip extension (leaving the rep short), letting the knees flare or cave, and placing the bench too low or too high so the shins are not vertical at lockout. Over-arching in particular fakes range while shifting work off the glutes and onto the spine.

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 calculator

Turn 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.

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