Strength standards

What’s a good hip thrust?

How much should you hip thrust for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average hip thrust and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the whole bar: the bar (45 lb, or 20 kg) plus every plate.

Gold II

Stronger than 79% of guys

Next: Gold I at 285 lb × 5

Estimated one-rep max: 309 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Hip thrust standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Hip thrust standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg74341316019890279127372169473215
130 lb59 kg76351356120393287130383174486221
140 lb64 kg80371436521698304138406184516234
150 lb68 kg853915169228104322146429195545248
160 lb73 kg894115972240109339154452205574261
170 lb77 kg944316776252115355162474215603274
180 lb82 kg984517579264120372169496225631286
190 lb86 kg1034718283275125388176518235659299
200 lb91 kg1074919086287130405184540245686312
210 lb95 kg1115119790298136421191561255714324
220 lb100 kg1155320593309141437198583265741336
230 lb104 kg1195421297321146453206604274768348
240 lb109 kg12456220100332151468213625284794360
250 or more lb113 or more kg12858227103343156484220645293820372

Women

Hip thrust standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg502389411356119086253115322146
130 lb59 kg522492421386319589260118331150
140 lb64 kg552597441476720794276126351160
150 lb68 kg58271034715571219100292133371169
160 lb73 kg61281084916374230105307140391177
170 lb77 kg64291145217178242110323147410186
180 lb82 kg67311195417982253115338153429195
190 lb86 kg70321245718785264120353160448204
200 lb91 kg73331295919589275125367167467212
210 lb95 kg76351346120392286130382174485220
220 lb100 kg79361396421196297135396180504229
230 lb104 kg81371446621899308140411187522237
240 lb109 kg843814968226103319145425193540245
250 or more lb113 or more kg874015470233106329149439199558253

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good hip thrust?

For a 180 lb guy, Silver starts at 175 lb, Gold at 264 lb, Platinum at 372 lb and Diamond at 496 lb for one rep. For a 140 lb woman, Silver starts at 97 lb, Gold at 147 lb, Platinum at 207 lb and Diamond at 276 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 135 hip thrust good?

    For a 180 lb guy, a 135 lb hip thrust for one rep is Bronze II, stronger than about 38% of guys. At 150 lb bodyweight it is Bronze I; at 210 lb it is Bronze III.

  • Is a 225 hip thrust good?

    For a 180 lb guy, a 225 lb hip thrust for one rep is Silver I, stronger than about 63% of guys. At 150 lb bodyweight it is Gold III; at 210 lb it is Silver II.

  • Is a 315 hip thrust good?

    For a 180 lb guy, a 315 lb hip thrust for one rep is Gold II, stronger than about 81% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Gold III.

  • Is a 405 hip thrust good?

    For a 180 lb guy, a 405 lb hip thrust for one rep is Platinum II, stronger than about 90% of guys. At 150 lb bodyweight it is Platinum I; at 210 lb it is Gold I.

  • Is a 95 lb hip thrust good for a woman?

    For a 140 lb woman, a 95 lb hip thrust for one rep is Silver III, stronger than about 49% of women. At 120 lb bodyweight it is Silver III; at 170 lb it is Bronze I.

  • Is a 135 lb hip thrust good for a woman?

    For a 140 lb woman, a 135 lb hip thrust for one rep is Silver I, stronger than about 67% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver II.

  • Is a 185 lb hip thrust good for a woman?

    For a 140 lb woman, a 185 lb hip thrust for one rep is Gold I, stronger than about 83% of women. At 120 lb bodyweight it is Platinum III; at 170 lb it is Gold III.

  • Is a 225 lb hip thrust good for a woman?

    For a 140 lb woman, a 225 lb hip thrust for one rep is Platinum II, stronger than about 90% of women. At 120 lb bodyweight it is Platinum I; at 170 lb it is Gold I.

  • Is a 60 kg hip thrust good?

    For an 80 kg guy, a 60 kg hip thrust for one rep is Bronze II, stronger than about 37% of guys. For a 60 kg woman it is Silver I, stronger than about 68% of women.

  • Is an 80 kg hip thrust good?

    For an 80 kg guy, an 80 kg hip thrust for one rep is Silver III, stronger than about 51% of guys. For a 60 kg woman it is Gold I, stronger than about 83% of women.

  • Is a 100 kg hip thrust good?

    For an 80 kg guy, a 100 kg hip thrust for one rep is Silver I, stronger than about 62% of guys. For a 60 kg woman it is Platinum II, stronger than about 91% of women.

  • Is a 140 kg hip thrust good?

    For an 80 kg guy, a 140 kg hip thrust for one rep is Gold II, stronger than about 81% of guys. For a 60 kg woman it is Diamond I, stronger than about 98% of women.

How the rank works

How Evident ranks your hip thrust

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 10 reps. Beat 10 on your last, all-out set and the weight goes up next time. Rest is 1 min 30 s.

Watch your hip thrust rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

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Questions

Hip thrust questions.

How much should I hip thrust for my weight?

For a 180 lb guy, Silver starts at 175 lb, Gold at 264 lb, Platinum at 372 lb and Diamond at 496 lb for one rep. For a 140 lb woman, Silver starts at 97 lb, Gold at 147 lb, Platinum at 207 lb and Diamond at 276 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man hip thrust?

Among men who lift, the middle of the pack at 180 lb is about 312 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 182 lb.

What’s a good hip thrust for a woman?

For a 140 lb woman, Silver starts at 97 lb, Gold at 147 lb, Platinum at 207 lb and Diamond at 276 lb for one rep. Among women who lift, the middle at 140 lb is about 174 lb, which is Gold II.

How does Evident rank my hip thrust?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards