A field sport athlete may need to improve hip-extension strength for sprinting, jumping or contact sport demands. A gym client may want a measurable way to track glute strength. A lower-limb strength programme may use the hip thrust to monitor posterior-chain loading capacity across training blocks.
The Hip Thrust Repetition Maximum Test provides a controlled way to assess loaded hip-extension strength using a consistent bench, body position and loading setup. Rather than requiring a true 1RM attempt, the test can be performed using a submaximal repetition maximum, such as a 3RM, 5RM, 8RM or 10RM. The load and reps are then entered into Measurz to calculate the estimated 1RM.
The result is useful for strength tracking, but it should not be interpreted as a complete measure of glute function, hip health, sprint performance, jumping ability, lower-limb injury risk or return-to-sport readiness.
The Hip Thrust Repetition Maximum Test measures the heaviest load a client can move for a defined number of repetitions using a hip thrust movement.
Depending on the protocol, this may be a 3RM, 5RM, 8RM, 10RM or another repetition maximum. The repetition target should be clearly recorded.
The test may be performed using:
Barbell hip thrust
Smith machine hip thrust
Hip thrust machine
Dumbbell hip thrust
Banded and loaded hip thrust
Other standardised hip thrust setup
In Measurz, the professional records the load and completed repetitions. Measurz then calculates the estimated 1RM from that result. This estimated 1RM can be used to monitor progress over time and guide loading decisions.
If the client performs a true single-repetition maximum, the result should be labelled as a directly measured 1RM. If the result is calculated from a submaximal load and repetitions, it should be labelled as an estimated 1RM.
This test is used to assess loaded hip-extension strength and track strength changes over time.
It may be useful for athletes, gym clients, runners, jumping athletes, field sport clients and lower-limb strength programmes where hip-extension strength is a meaningful monitoring variable.
It is especially useful when the professional wants a strength estimate without requiring a true maximal 1RM attempt. A submaximal RM test can be more practical for many clients while still giving a useful estimated 1RM through Measurz.
The test measures hip thrust performance under the selected setup.
It may reflect:
Loaded hip-extension strength
Glute-focused loading capacity
Posterior-chain strength contribution
Load tolerance
Control through the selected ROM
Pelvic control under load
Pain or symptom response
Estimated 1RM progress across training blocks
Training load progression
It does not measure complete glute function, isolated gluteus maximus strength, sprint performance, jump performance, hamstring capacity, hip diagnosis, injury risk or sport readiness on its own.
This test may be useful for runners, field sport athletes, jumping athletes, gym clients, lower-limb strength clients and people completing glute-focused or posterior-chain strength training.
It may not be appropriate when the client cannot maintain a repeatable pelvis position, experiences unacceptable hip, back or hamstring symptoms, cannot perform the movement through a consistent ROM, or is not ready for maximal or near-maximal repetition testing.
Bench or hip thrust platform
Barbell, Smith machine, hip thrust machine, dumbbell or other standardised loading setup
Bar pad or hip pad where needed
Measurz for recording load, reps and estimated 1RM
Optional metronome
Optional video
Optional ROM marker or bench-height note
Choose the hip thrust setup
Decide whether the test will use a barbell, Smith machine, hip thrust machine, dumbbell or another clearly defined setup.
Record the setup
Record bench height, shoulder position, foot position, knee angle, load placement, footwear, ROM, tempo, support used and load method.
Choose the repetition target
Select the repetition maximum target, such as 3RM, 5RM, 8RM or 10RM. Use the same target for retesting where possible.
Define valid ROM
Set a clear start and finish range. A valid repetition should include controlled lowering, a consistent top position, no excessive lumbar extension and no major change in foot position.
Warm up
Complete light warm-up sets. Increase load gradually before testing.
Perform the test
Ask the client to complete the selected repetition maximum with controlled movement and the defined ROM.
Stop the attempt
Stop when the client reaches the target reps, cannot complete another valid rep, loses ROM, uses unacceptable compensation, reports limiting symptoms or cannot maintain pelvic control.
Record the maximum successful set
The score is the heaviest load completed for the target repetition range with acceptable technique, ROM and control.
Enter load and reps into Measurz
Record the completed load and repetitions in Measurz. Measurz calculates the estimated 1RM from the entered result.
Record the load, reps and exact hip thrust setup. Measurz uses the completed load and reps to calculate the estimated 1RM.
The estimated 1RM should be interpreted as an estimate, not the same as a directly tested 1RM. If a true 1RM was performed, label it as directly measured. If the result comes from a submaximal load and repetitions, label it as estimated.
Interpretation should include:
Absolute load
Completed repetitions
Estimated 1RM
ROM
Bench height and setup
Foot position
Tempo
RPE
Pain or symptoms
Pelvic control
Compensations
Previous baseline
A lower estimated 1RM may suggest reduced hip thrust performance under the tested setup, but it does not identify the cause. Pain, fatigue, pelvic control, foot position, hip mobility, hamstring cramping, back discomfort, confidence, recent training and technique may all influence the result.
No universal normative value should be applied across hip thrust setups and populations. Results vary by equipment type, load position, bench height, foot position, ROM, tempo, training history and whether the 1RM is directly measured or estimated.
Use baseline comparison and progress across sessions as the primary benchmarks.
If a single-leg version is also tested, side-to-side comparison can be useful, but it should not be treated as a strict pass/fail rule. A noticeable difference between sides should be interpreted alongside symptoms, training history, sprinting or running demands, lower-limb strength and movement quality.
Estimated 1RM values should be interpreted as hip thrust performance estimates rather than pure maximal glute strength.
Common errors include changing bench height, changing foot position, using inconsistent ROM, overextending through the lower back, losing top-range hip extension, using momentum, changing tempo, testing while fatigued, not recording symptoms and comparing results across different hip thrust setups.
A common recording error is failing to distinguish between a directly measured 1RM and an estimated 1RM. When load and reps are entered into Measurz, the result should be described as an estimated 1RM unless a true 1RM was directly tested.
The main limitation is that the test measures loaded hip thrust performance only. It does not fully assess glute function, hamstring capacity, sprint performance, jumping ability, hip health, lower-limb injury risk or sport readiness.
Use this test to monitor hip-extension strength, guide training loads and track response to glute-focused or posterior-chain training programmes.
The estimated 1RM can help track progress across training blocks, adjust loading and compare results across retests when the same setup is repeated.
It is most useful when interpreted alongside single-leg hip thrust, deadlift, leg press, split squat, hop testing, sprint exposure, lower-limb symptoms and movement quality.
Record protocol type, equipment used, load position, bench height, shoulder position, foot position, knee angle, ROM, tempo, load, reps, RM target, estimated 1RM, RPE, pain score, symptom location, pelvic control, compensation notes, reason for stopping and retest date.
Useful notes include shortened ROM, lumbar extension, hamstring cramping, back discomfort, foot slip, pain-limited stop, tempo failure, fatigue-limited attempt or setup change.
The key Measurz workflow is:
Enter the completed load
Enter the completed reps
Review the estimated 1RM calculated by Measurz
Record setup, ROM, symptoms, RPE, pelvic control and compensations
Use the same protocol for retesting
It measures loaded hip thrust performance under the selected setup.
The professional enters the completed load and reps into Measurz. Measurz uses this information to calculate the estimated 1RM.
Not unless the client completed a true 1RM. If the result is based on load and multiple repetitions, it should be labelled as an estimated 1RM.
It provides useful glute-focused hip-extension strength information, but it does not isolate the glutes completely or measure all aspects of glute function.
Only cautiously. Barbell, dumbbell, Smith machine, machine and banded setups can all change the score.
Yes. Pain score, symptom location, pelvic position, ROM and whether symptoms or control limited the result should be recorded.
No. A 3RM, 5RM, 8RM or 10RM may be more appropriate for many clients. Measurz can use load and reps to estimate 1RM.
The Hip Thrust Repetition Maximum Test measures loaded hip-extension performance.
Measurz calculates the estimated 1RM from the recorded load and reps.
Setup, bench height, foot position and ROM must be repeated for meaningful retesting.
Do not treat an estimated 1RM as the same as a directly measured 1RM.
Do not treat the result as a complete glute, hip or sport-readiness profile.
Record load, reps, setup, ROM, symptoms, RPE, pelvic control and compensations in Measurz.
Brazil, A., Exell, T. A., Wilson, C., Willwacher, S., Bezodis, I. N., & Irwin, G. (2021). A comprehensive biomechanical analysis of the barbell hip thrust. PLOS ONE, 16(3), e0249307. https://doi.org/10.1371/journal.pone.0249307
Grgic, J., Lazinica, B., Schoenfeld, B. J., & Pedisic, Z. (2020). Test–retest reliability of the one-repetition maximum strength assessment: A systematic review. Sports Medicine - Open, 6, 31. https://doi.org/10.1186/s40798-020-00260-z
Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 48(4), 765–785.
