Repetition Maximum Testing: Hip Thrust – Single Leg Test

A field sport athlete may show a clear difference in hip-extension strength between sides. A gym client may want a measurable way to track glute strength. A runner or jumping athlete may need a controlled assessment of single-leg hip thrust capacity across training blocks.

The Hip Thrust – Single Leg Repetition Maximum Test provides a practical way to assess unilateral 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, injury risk or return-to-sport readiness.

What Is the Hip Thrust – Single Leg Repetition Maximum Test?

The Hip Thrust – Single Leg Repetition Maximum Test measures the heaviest load a client can move for a defined number of repetitions using one leg during 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:

Bodyweight single-leg hip thrust
Dumbbell single-leg hip thrust
Barbell single-leg hip thrust
Smith machine single-leg hip thrust
Machine single-leg hip thrust
Banded or loaded hip thrust variation
Other standardised unilateral hip thrust setup

In Measurz, the professional records the load, completed repetitions and side tested. Measurz then calculates the estimated 1RM from that result. This estimated 1RM can be used to monitor progress over time, compare sides 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.

Why It Is Used

This test is used to assess unilateral hip-extension strength, compare sides 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.

What It Measures

The test measures single-leg hip thrust performance under the selected setup.

It may reflect:

Unilateral hip-extension strength
Glute-focused loading capacity
Posterior-chain strength contribution
Side-to-side strength difference
Load tolerance
Control through the selected ROM
Pelvic control under load
Pain or symptom response
Estimated 1RM progress across training blocks

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.

Who It Is Useful For

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, cannot control the tested side safely, 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.

Equipment Required

Bench or hip thrust platform
Barbell, dumbbell, Smith machine, hip thrust machine or other standardised loading setup
Bar pad or hip pad where needed
Measurz for recording load, reps, side and estimated 1RM
Optional metronome
Optional video
Optional ROM marker or bench-height note

Step-by-Step Protocol

1. Choose the single-leg hip thrust setup

Decide whether the test will use a barbell, dumbbell, Smith machine, hip thrust machine, bodyweight variation or another clearly defined setup.

2. Record the setup

Record bench height, shoulder position, foot position, knee angle, side tested, load placement, footwear, ROM, tempo, support used and load method.

3. Choose the repetition target

Select the repetition maximum target, such as 3RM, 5RM, 8RM or 10RM. Use the same target for retesting where possible.

4. 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 pelvic rotation.

5. Warm up

Complete light warm-up sets on each side. Increase load gradually before testing.

6. Test one side at a time

Choose the testing order and keep it consistent. Allow adequate rest between attempts and sides.

7. Perform the test

Ask the client to complete the selected repetition maximum with controlled movement and the defined ROM.

8. 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.

9. Record the maximum successful set

The score is the heaviest load completed for the target repetition range with acceptable technique, ROM and control.

10. Enter load and reps into Measurz

Record the completed load, repetitions and side tested in Measurz. Measurz calculates the estimated 1RM from the entered result.

Scoring and Interpretation

Record the load, reps, side tested and exact single-leg 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
Side-to-side comparison
ROM
Bench height and setup
Foot position
Tempo
RPE
Pain or symptoms
Pelvic control
Compensations
Previous baseline

A lower estimated 1RM on one side may suggest reduced single-leg 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.

Normative Data, Benchmarks or Reference Values

No universal normative value should be applied across single-leg 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, side-to-side comparison and progress across sessions as the primary benchmarks.

A noticeable side-to-side difference should be interpreted alongside symptoms, training history, sprinting or running demands, lower-limb strength and movement quality. It should not be used as a strict pass/fail rule.

Because pelvis control and hamstring cramping can limit performance before true maximal hip-extension strength is reached, estimated 1RM values should be interpreted as single-leg hip thrust performance estimates rather than pure maximal glute strength.

Common Errors and Testing Limitations

Common errors include changing bench height, changing foot position, using inconsistent ROM, overextending through the lower back, rotating the pelvis, pushing through the non-tested leg, 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 single-leg 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.

Practical Applications

Use this test to monitor unilateral hip-extension strength, compare sides, 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 left-right differences when the same setup is repeated.

It is most useful when interpreted alongside hip thrust, deadlift, leg press, split squat, hop testing, sprint exposure, lower-limb symptoms and movement quality.

How to Record This in Measurz

Record protocol type, equipment used, load position, side tested, 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, pelvic rotation, lumbar extension, hamstring cramping, back discomfort, foot slip, pain-limited stop, tempo failure, fatigue-limited attempt, side-to-side difference or setup change.

The key Measurz workflow is:

Enter the completed load
Enter the completed reps
Enter the side tested
Review the estimated 1RM calculated by Measurz
Record setup, ROM, symptoms, RPE, pelvic control and compensations
Use the same protocol for retesting

FAQs

What does the Hip Thrust – Single Leg Repetition Maximum Test measure?

It measures loaded single-leg hip thrust performance under the selected setup.

How does Measurz calculate the result?

The professional enters the completed load and reps into Measurz. Measurz uses this information to calculate the estimated 1RM.

Is the Measurz result a true 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.

Should left and right sides be compared?

Yes. Side-to-side comparison is one of the most useful parts of this test.

Is this the same as a standard hip thrust test?

No. The single-leg version has greater unilateral strength, pelvis control and setup demands. Results should not be compared directly with a bilateral hip thrust.

Can results be compared across different hip thrust setups?

Only cautiously. Barbell, dumbbell, Smith machine, machine and bodyweight setups can all change the score.

Should pain or pelvic control be recorded?

Yes. Pain score, symptom location, pelvic rotation, ROM and whether symptoms or control limited the result should be recorded.

Is a true 1RM always required?

No. A 3RM, 5RM, 8RM or 10RM may be more appropriate for many clients. Measurz can use load and reps to estimate 1RM.

Key Takeaways

The Hip Thrust – Single Leg Repetition Maximum Test measures unilateral loaded hip-extension performance.
Measurz calculates the estimated 1RM from the recorded load and reps.
Side, 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, side, setup, ROM, symptoms, RPE, pelvic control and compensations in Measurz.

References

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.