Calculate barbell hip thrust one-rep max (1RM), training volume, bodyweight strength ratio, and glute hypertrophy target weights.
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The Hip Thrust Calculator estimates your one-rep max (1RM) and optimal resistance training intensities for the barbell hip thrust—the premier horizontal exercise for gluteus maximus strength, hip extension power, and athletic development.
1\text{RM}_{\text{Brzycki}} = \frac{W}{1.0278 - 0.0278 \cdot R} \quad ; \quad 1\text{RM}_{\text{Epley}} = W \cdot \left(1 + \frac{R}{30}\right)Where W is weight lifted and R is repetitions performed. The calculator averages both validated exercise science algorithms for maximum accuracy.
Scenario: A 160 lb lifter hip thrusting 275 lbs for 8 clean reps across 3 sets.
Weight: 275 lbs, Reps: 8.
Brzycki 1RM: 275 / (1.0278 - 0.0278 × 8) = 341 lbs.
Epley 1RM: 275 × (1 + 8 / 30) = 348 lbs.
Average 1RM: ~345 lbs (2.16x bodyweight). Total Volume: 275 × 8 × 3 = 6,600 lbs.
Beginner: 1.0x bodyweight; Intermediate: 1.5x to 2.0x bodyweight; Advanced: 2.25x to 2.75x bodyweight; Elite: 3.0x+ bodyweight for a single rep.
The hip thrust places peak mechanical tension on the glutes at full hip extension with a very short moment arm on the spine, whereas squats require spinal axial loading and quad/knee joint stability.
Research shows combining heavy sets (6–8 reps at 80%–85% 1RM) with moderate-to-high volume sets (10–15 reps at 70%–75% 1RM) yields optimal muscle hypertrophy and strength.
When your hips are fully locked out at the top, your shins should be perpendicular to the floor (vertical). Placing feet too far forward engages hamstrings; placing them too close shifts tension to the quads.
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