Hip Thrust 1RM Calculator
Calculate your hip thrust one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Rest upper back on a bench at shoulder-blade height
- ✓Plant feet flat, shins vertical at the top position
- ✓Drive through heels and fully extend hips
- ✓Squeeze glutes hard for a 1-second hold at lockout
Common Mistakes
- ✗Extending lower back instead of hips
- ✗Partial range of motion at the top
- ✗Barbell rolling too high on the hips (pain, instability)
- ✗Feet too far from body (turns into hamstring bridge)
Form Cues
Formula Accuracy
High accuracy (+/- 5%). Hip thrust follows a similar force curve to compound lifts, making standard 1RM formulas (Epley/Brzycki/Lander) reliable up to 5-8 reps.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Hip Thrust 1RM?
To calculate your Hip Thrust 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Hip Thrust?
High accuracy (+/- 5%). Hip thrust follows a similar force curve to compound lifts, making standard 1RM formulas (Epley/Brzycki/Lander) reliable up to 5-8 reps.
What muscles does Hip Thrust work?
Hip Thrust primarily targets: Glutes, Hamstrings, Core.
What is a good Hip Thrust 1RM?
For men: beginner 100kg, intermediate 150kg, advanced 200kg. For women: beginner 60kg, intermediate 100kg, advanced 140kg.
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