Hip Thrust strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	85.5 lb	52 lb
Iron III	97.5 lb	60 lb
Bronze I	111 lb	69 lb
Bronze II	127 lb	79.5 lb
Bronze III	142 lb	90 lb
Silver I	158 lb	101 lb
Silver II	176 lb	114 lb
Silver III	196 lb	128 lb
Gold I	218 lb	143 lb
Gold II	238 lb	157 lb
Gold III	259 lb	172 lb
Platinum I	282 lb	188 lb
Platinum II	306 lb	206 lb
Platinum III	333 lb	226 lb
Diamond I	358 lb	243 lb
Diamond II	384 lb	262 lb
Diamond III	411 lb	282 lb
Phoenix I	441 lb	303 lb
Phoenix II	473 lb	326 lb
Phoenix III	503 lb	348 lb
Dragon I	534 lb	371 lb
Dragon II	567 lb	394 lb
Dragon III	602 lb	420 lb
Olympian	639 lb	447 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 190 lb for 5 reps estimates 221.7 lb, which clears Gold I at 218 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts