Hip Thrust

Hip Thrust shows average weight and strength standards as a reference for legs. Primary muscles: Gluteus maximus.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 129 kg

Women 93 kg

Hip Thrust: Average weight [1RM]

Level
Beginner	38 kg	30 kg
Novice	76 kg	56 kg
Intermediate	129 kg	93 kg
Advanced	196 kg	139 kg
Elite	273 kg	191 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	15	38	73	120	176
55	20	46	85	135	194
60	26	55	96	149	211
65	32	63	107	163	227
70	38	71	118	176	242
75	44	79	128	188	257
80	50	87	138	201	271
85	56	95	148	213	285
90	61	103	158	224	298
95	67	110	167	235	311
100	73	118	176	246	324
105	79	125	185	257	336
110	85	132	194	267	347
115	90	139	202	277	359
120	96	146	211	286	370
125	101	153	219	296	380
130	107	160	227	305	391
135	112	166	234	314	401
140	118	173	242	323	411

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	64	110	167	233
20	37	74	126	191	266
25	38	76	129	196	273
30	38	76	129	196	273
35	38	76	129	196	273
40	38	76	129	196	273
45	36	72	122	186	259
50	34	67	115	175	243
55	31	62	106	161	225
60	29	57	97	147	205
65	26	51	88	133	186
70	23	46	79	119	167
75	21	41	70	107	149
80	19	37	63	96	133
85	17	33	56	86	119
90	15	30	51	77	108

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	21	43	75	116	164
45	23	47	80	122	171
50	25	50	84	127	177
55	28	53	88	132	183
60	30	56	92	137	188
65	32	58	95	141	193
70	34	61	98	145	198
75	35	63	102	149	202
80	37	66	104	152	206
85	39	68	107	155	210
90	40	70	110	159	214
95	42	72	112	162	217
100	43	74	115	165	220
105	45	76	117	167	224
110	46	78	119	170	227
115	48	79	122	173	230
120	49	81	124	175	233

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25	48	79	118	162
20	29	55	90	135	186
25	30	56	93	139	191
30	30	56	93	139	191
35	30	56	93	139	191
40	30	56	93	139	191
45	28	53	88	131	181
50	27	50	83	123	170
55	25	46	76	114	157
60	22	42	70	104	143
65	20	38	63	94	130
70	18	34	57	84	116
75	16	31	51	76	104
80	15	27	45	68	93
85	13	25	41	61	83
90	12	22	37	55	75

Group	Muscles
Primary muscles	Gluteus maximus
Secondary muscles	Hamstrings
Stabilizers	External obliques, Erector spinae
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	15	38	73	120	176
55	20	46	85	135	194
60	26	55	96	149	211
65	32	63	107	163	227
70	38	71	118	176	242
75	44	79	128	188	257
80	50	87	138	201	271
85	56	95	148	213	285
90	61	103	158	224	298
95	67	110	167	235	311
100	73	118	176	246	324
105	79	125	185	257	336
110	85	132	194	267	347
115	90	139	202	277	359
120	96	146	211	286	370
125	101	153	219	296	380
130	107	160	227	305	391
135	112	166	234	314	401
140	118	173	242	323	411

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	64	110	167	233
20	37	74	126	191	266
25	38	76	129	196	273
30	38	76	129	196	273
35	38	76	129	196	273
40	38	76	129	196	273
45	36	72	122	186	259
50	34	67	115	175	243
55	31	62	106	161	225
60	29	57	97	147	205
65	26	51	88	133	186
70	23	46	79	119	167
75	21	41	70	107	149
80	19	37	63	96	133
85	17	33	56	86	119
90	15	30	51	77	108

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	21	43	75	116	164
45	23	47	80	122	171
50	25	50	84	127	177
55	28	53	88	132	183
60	30	56	92	137	188
65	32	58	95	141	193
70	34	61	98	145	198
75	35	63	102	149	202
80	37	66	104	152	206
85	39	68	107	155	210
90	40	70	110	159	214
95	42	72	112	162	217
100	43	74	115	165	220
105	45	76	117	167	224
110	46	78	119	170	227
115	48	79	122	173	230
120	49	81	124	175	233

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25	48	79	118	162
20	29	55	90	135	186
25	30	56	93	139	191
30	30	56	93	139	191
35	30	56	93	139	191
40	30	56	93	139	191
45	28	53	88	131	181
50	27	50	83	123	170
55	25	46	76	114	157
60	22	42	70	104	143
65	20	38	63	94	130
70	18	34	57	84	116
75	16	31	51	76	104
80	15	27	45	68	93
85	13	25	41	61	83
90	12	22	37	55	75

Hip Thrust

Average weight: Intermediate

Hip Thrust: Average weight [1RM]

Hip Thrust: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	15	38	73	120	176
55	20	46	85	135	194
60	26	55	96	149	211
65	32	63	107	163	227
70	38	71	118	176	242
75	44	79	128	188	257
80	50	87	138	201	271
85	56	95	148	213	285
90	61	103	158	224	298
95	67	110	167	235	311
100	73	118	176	246	324
105	79	125	185	257	336
110	85	132	194	267	347
115	90	139	202	277	359
120	96	146	211	286	370
125	101	153	219	296	380
130	107	160	227	305	391
135	112	166	234	314	401
140	118	173	242	323	411

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	64	110	167	233
20	37	74	126	191	266
25	38	76	129	196	273
30	38	76	129	196	273
35	38	76	129	196	273
40	38	76	129	196	273
45	36	72	122	186	259
50	34	67	115	175	243
55	31	62	106	161	225
60	29	57	97	147	205
65	26	51	88	133	186
70	23	46	79	119	167
75	21	41	70	107	149
80	19	37	63	96	133
85	17	33	56	86	119
90	15	30	51	77	108

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	21	43	75	116	164
45	23	47	80	122	171
50	25	50	84	127	177
55	28	53	88	132	183
60	30	56	92	137	188
65	32	58	95	141	193
70	34	61	98	145	198
75	35	63	102	149	202
80	37	66	104	152	206
85	39	68	107	155	210
90	40	70	110	159	214
95	42	72	112	162	217
100	43	74	115	165	220
105	45	76	117	167	224
110	46	78	119	170	227
115	48	79	122	173	230
120	49	81	124	175	233

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25	48	79	118	162
20	29	55	90	135	186
25	30	56	93	139	191
30	30	56	93	139	191
35	30	56	93	139	191
40	30	56	93	139	191
45	28	53	88	131	181
50	27	50	83	123	170
55	25	46	76	114	157
60	22	42	70	104	143
65	20	38	63	94	130
70	18	34	57	84	116
75	16	31	51	76	104
80	15	27	45	68	93
85	13	25	41	61	83
90	12	22	37	55	75