Dumbbell Hip Thrust
How strong is your Dumbbell Hip Thrust? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.4× | — |
| Novice | 0.7× | — |
| Intermediate | 1.05× | — |
| Advanced | 1.45× | — |
| Elite | 1.85× | — |
Muscles worked
Open the strength calculator →Dumbbell Hip Thrust FAQ
What is a good Dumbbell Hip Thrust?
Strength is measured as a multiple of your bodyweight: a beginner Dumbbell Hip Thrust is around 0.4× bodyweight for men, an intermediate lifter reaches about 1.05× bodyweight for men, an elite Dumbbell Hip Thrust is roughly 1.85× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Dumbbell Hip Thrust one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Dumbbell Hip Thrust falls into.
What equipment do I need for the Dumbbell Hip Thrust?
The Dumbbell Hip Thrust is a dumbbell exercise. You can log it and track your progress against strength standards in the free calculator.