Hip Thrust 1RM Calculator

Read your hip-thrust working-weight target

Use the external barbell weight for the selected hip-thrust target. Do not add bodyweight, and use the plate-rounded value only when your available plates cannot match the exact calculated weight.

Count the hip-thrust bar and plates

Use a two-leg barbell hip thrust and enter the total bar-and-plates weight from a completed set. Record the unit, repetitions, selected target, and any available total-weight increment, and keep bench height, range of motion, and repeatable setup notes with the result.

The entered weight includes the bar and plates and does not include bodyweight. This page has no one-leg or machine mode and does not apply a machine transfer factor, so compare results only with the same barbell setup.

Weight unit

Choose the unit shown on your weights.

Weight lifted

Enter the weight used for your completed set, following the weight convention below.

Repetitions completed

Enter 1–10 full repetitions from a hard set with consistent technique.

Repetitions to estimate

Choose how many repetitions you want to estimate a weight for, from 1 to 10.

Percentage of your estimated max

Enter the percentage weight you want to calculate.

Available weight increase

Leave blank for the exact estimate, or enter the smallest total weight increase your equipment allows.

Exercise setup

Choose the version you performed. Compare results only with the same version.

How are you counting the weight?

Choose the description that matches the number you entered. Keep this choice the same when comparing results.

Setup notes

Record the seat, grip or stance you want to repeat next time.

Compare barbell hip-thrust rep targets

The curve compares estimated external barbell weights across repetition targets. It does not add a bodyweight component or convert the estimate into glute strength measured independently of the movement.

The example below shows how to read the graph. Your graph updates after you calculate, and the complete values remain available in the table beneath it.

Follow a barbell hip-thrust example

The result uses only the values you enter and the method shown below. Rounded workout values stay separate from the underlying calculation.

A checked barbell hip thrust example

This checked example uses pounds. It comes directly from the same calculator that produces your result.

Select “Use example” to load these values. If you choose kilograms in the calculator, the chart and personalized tables recalculate in kilograms.

Keep the hip-thrust comparison useful

Use this as a repeatable estimate, not proof of your true one-rep max. The available study used to check the Brzycki equation tested free-weight bench press in 103 college women. That study checks the equation in that setting; It did not test barbell hip thrust with both legs. Keep bench height, bar position and movement range consistent; bodyweight is not part of the entered barbell weight. Use a hard set of 1–10 full repetitions. Stopping early can understate the estimate, and this calculator does not accept higher-repetition sets.

• Strength Testing—Predicting a One-Rep Max from Reps-to-Fatigue — Matt Brzycki (1993).
• Accuracy of Prediction Equations for Determining One Repetition Maximum Bench Press in Women Before and After Resistance Training — Mayhew et al. (2008).
• Guide for the Use of the International System of Units (SI) — NIST (2008).

Prepare plates or explore hip-thrust standards

• Barbell Hip Thrust Live Endura

  Explore hip-thrust standards using the linked page's own convention.

• Barbell Plate Calculator

  Count the full barbell weight and find plates for a chosen total.

• Warm-Up Set Calculator

  Prepare your selected warm-up sequence for the barbell setup.

• RPE Calculator

  Record effort alongside the completed hip-thrust set.

• Leg Press 1RM Calculator

  Track leg-press performance as a separate lower-body exercise.