Calculators / 1RM calculator / Hip Thrust
Hip Thrust 1RM calculator
Estimate your hip thrust one-rep max from any set you completed, see the weight for 1, 3, 5, 8, 10 and 12 reps, and check it against the lift's rep targets. Starting numbers are typical barbell loads for this movement — type your own; nothing leaves your browser.
Also called: hip thrust
| Reps | % of 1RM | Weight (kg) | |
|---|---|---|---|
| 1 | 100% | 157.5 | |
| 3 | 94.4% | 148.8 | |
| 5 | 88.9% | 140 | |
| 8 | 80.6% | 126.9 | |
| 10 | 75% | 118.1 | |
| 12 | 69.4% | 109.4 |
How the math works
- 1RM = weight × 36 ÷ (37 − reps) — Brzycki, sets of 12 reps or fewer
- 1RM = weight × (1 + reps ÷ 30) — Epley, sets above 12 reps
- rep-max table: weight for N reps = 1RM × (37 − N) ÷ 36 (N ≤ 12), else 1RM ÷ (1 + N ÷ 30)
Worked example: 140 × 36 ÷ (37 − 5) = 140 × 36 ÷ 32 = 157.5 kg. The switch at 12 reps is why a 12-rep and a 13-rep set do not sit on one smooth curve: Brzycki climbs steeply toward 37 reps, Epley grows in a straight line. Both are population fits from low-rep sets — an estimate, not a test.
Hip Thrust quick facts
| Primary muscle | Glutes |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment | Barbell |
| Type | Compound |
| Default rest | 150 s |
| Progression step | 2.5 kg |
| Rep / RIR targets by goal | strength 3–5 @ RIR 2 · hypertrophy 6–10 @ RIR 2 · general 8–12 @ RIR 2 |
Catalog: Zyra Workouts exercise data · targets from the app's program generator (compound row) · the progression engine steps hip thrust by 2.5 kg once a set clears its ceiling (midpoint of the rep range + RIR: 10 reps for the hypertrophy target).
See also: Hip Thrust — muscles, targets, alternatives · Hip Thrust load chart (% of 1RM)
Frequently asked
What is my hip thrust 1RM if I lift 140 kg for 5 reps?
About 157.5 kg. Brzycki: 140 × 36 ÷ (37 − 5) = 157.5. A population estimate, not a tested max — different lifters land on different sides of it.
How many reps at 80% of my hip thrust max?
The inverse of Brzycki puts 80% at 37 − 36 × 0.8 = 8.2, so about 8 reps. For a 157.5 kg max that is 126 kg; the exact 8-rep weight the table shows is 126.9 kg (80.6%). The Hip Thrust load chart lists every 5% step.
Which formula does this use?
Brzycki (weight × 36 ÷ (37 − reps)) for sets of 12 reps or fewer, Epley (weight × (1 + reps ÷ 30)) above — the same rule the Zyra Workouts app applies to every logged working set, so the number here matches the app's.
Is this training advice?
No. It is arithmetic on the set you enter. The hip thrust targets on this page are the app's default rep and RIR ranges by goal, shown as data; which to train, at what load, is a decision for you and your coach. Training guidance, never medical advice.
Other hinge lifts
Guides for Hip Thrust
Log the set, keep the estimate
Zyra Workouts estimates 1RM from every logged hip thrust set with these formulas, and steps the next load by 2.5 kg when a set clears its target. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.