Hip Thrust Strength Standards
For women · by bodyweight · in kg
The barbell hip thrust is the primary exercise for developing the glutes. It involves driving the hips upward from a bench-supported position, loading the glutes through hip extension. Hip thrust standards are relatively high because the glutes are the largest muscle in the body and can handle significant load with practice.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (kg) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 50 | 33 kg | 55 kg | 79 kg | 108 kg | 138 kg | 1.58× |
| 55 | 33 kg | 55 kg | 79 kg | 108 kg | 138 kg | 1.44× |
| 60 | 33 kg | 55 kg | 79 kg | 108 kg | 138 kg | 1.32× |
| 65 | 39 kg | 63 kg | 90 kg | 121 kg | 154 kg | 1.38× |
| 70 | 39 kg | 63 kg | 90 kg | 121 kg | 154 kg | 1.29× |
| 75 | 44 kg | 72 kg | 99 kg | 129 kg | 162 kg | 1.32× |
| 80 | 44 kg | 72 kg | 99 kg | 129 kg | 162 kg | 1.24× |
| 85 | 48 kg | 79 kg | 110 kg | 143 kg | 178 kg | 1.29× |
| 90 | 48 kg | 79 kg | 110 kg | 143 kg | 178 kg | 1.22× |
| 95 | 52 kg | 85 kg | 118 kg | 154 kg | 193 kg | 1.24× |
| 100 | 52 kg | 85 kg | 118 kg | 154 kg | 193 kg | 1.18× |
| 110 | 55 kg | 90 kg | 127 kg | 165 kg | 206 kg | 1.15× |
| 120 | 55 kg | 90 kg | 127 kg | 165 kg | 206 kg | 1.06× |
| 140 | 55 kg | 90 kg | 127 kg | 165 kg | 206 kg | 0.91× |
Hip Thrust Strength Standards for Women
These hip thrust strength standards cover female lifters across a range of bodyweights in KG. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate hip thrust is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A hip thrust that is elite at 60 kg bodyweight is only intermediate at 100 kg - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Hip Thrust Technique Cues
- - Upper back against a bench, bar over hip crease with pad for comfort
- - Feet flat on the floor, hip-width apart
- - Drive hips up by squeezing the glutes hard at the top
- - At the top, shins should be vertical and torso parallel to floor
- - Keep chin tucked - do not hyperextend the neck
- - Control the descent slowly
- - Hyperextending the lower back at the top instead of pure glute contraction
- - Feet too far forward, shifting load from glutes to hamstrings
- - Letting the hips drop completely at the bottom of each rep
Frequently Asked Questions
How much should a women hip thrust?
For an average women weighing around 65 kg, an intermediate hip thrust is approximately 90 kg. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Hip Thrust for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Hip Thrust strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Hip Thrust?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.