Hip Thrust Calculator delivers precise estimates for 1RM, relative strength, training zones, plate math, biomechanics, and recovery demand. Built for lifters tracking glute strength progression across barbell, machine, Kas, and single-leg hip thrust variations.
ELITE LEVEL
ESTIMATED 1RM
—
RATIO: —
NOVICE
01
Strength Verdict
Strength Tier
—
Relative to bodyweight.
StandardInternal
BenchmarkSrc: Internal
Relative Strength
—
Multiplier of bodyweight.
Lift/BW—
To Next–%
Next Milestone
—
Weight needed for next rank.
Gap—
Rank—
02
Training Zones
Hypertrophy (8-12)
—
Best for muscle growth.
RIR1-3
Load—
Strength (3-5)
—
Best for raw power.
Rest2-4m
Load—
Endurance (15+)
—
Metabolic conditioning.
Est TUT—
Load—
03
Plate Math (Per Side)
1RM Plates
—
Nearest loadable config.
Config—
Hypertrophy Plates
—
Gym-ready working load.
Config—
Bar Weight
—
Active bar selection.
Std—
TypeUser Sel
04
Biomechanics
Glute Drive Rating
—
Based on ratio & variation.
Points—
Factor—
Lockout Difficulty
—
Force at peak contraction.
Load %—
Rec—
Tonnage Projection
—
Weekly volume Estimate.
Week—
Set—
05
Progress Tracking
Progression Rate
—
Recommended weekly add.
Add—
Condition—
Symmetry Risk
—
Imbalance probability.
Risk—
FixSingle Leg
Recovery Demand
—
CNS/Muscle fatigue est.
Days—
Intensity—
Related Tools & Calculators:
- Walking Pace Calculator
- Birth Control Time Zone Calculator
- Strength Level Calculator
- British Bra Size Calculator
- Sports Bra Size Calculator
- Workout Volume Calculator
- Victoria Secret Bra Size Calculator
- Step Length Calculator
- Bra Size Calculator
- Jockey Bra Size Calculator
- Indian Bra Size Calculator
- Fitness & Body Tools
- Bali Bra Size Calculator
- One Rep Max (1RM) Calculator
- Bench Press Calculator
- US Bra Size Calculator
- Waist-to-Hip Ratio Calculator
- Hip Thrust Calculator
- Medicine Time Zone Calculator
- Running Distance Calculator
- International Bra Size Converter