Use the Hip Thrust Calculator to estimate your 1RM and optimal training weight for glute workouts. Great for fitness tracking and strength progress.
Hip Thrust Results
Workout ID/Name:
Training Goal:
One-Rep Max (1RM):
Training Load:
Reps at Load:
Power Output:
Hip Thrust Performance Guide
| Fitness Level | 1RM (× Bodyweight) | Reps at 70% 1RM |
|---|---|---|
| Beginner | 0.5–1.0 | 8–12 |
| Intermediate | 1.5–2.0 | 6–10 |
| Advanced | 2.5–3.0 | 4–8 |
| Elite | 3.5+ | 3–6 |
Note: Results are estimates based on Epley formula. Actual 1RM and performance depend on form, experience, and conditions. Consult a trainer for personalized advice.
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