Free tool
Hip Thrust 1RM calculator
Turn a hip thrust set you have already completed into an estimated one-rep max and working weights.
Enter a set where you reached full hip extension with a brief pause at the top. Hip thrusts are rarely tested as a single rep, so use the table to pick working weights for sets of 8 to 12.
A set you have already done
Estimated one-repetition maximum
106.7 kg
| Reps | 0 RIR | 1 RIR | 2 RIR | 3 RIR |
|---|---|---|---|---|
| 3 | 97 kg | 94.1 kg | 91.5 kg | 88.9 kg |
| 5 | 91.5 kg | 88.9 kg | 86.5 kg | 84.2 kg |
| 8 | 84.2 kg | 82.1 kg | 80 kg | 78.1 kg |
| 10 | 80 kg | 78.1 kg | 76.2 kg | — |
| 12 | 76.2 kg | — | — | — |
Uses the Epley equation, counting reps in reserve as reps you could have done — the same load model the Bodywise Coach app uses. It is only an estimate from a set you have already completed, not a test of your maximum; a dash means the combination is outside the range the equation is reliable over. Round to the nearest weight your equipment allows.
Another lift? Use the general 1RM and RIR calculator.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.