The 3 rep max (RM) Hip Thrust Assessment is meant to check in on your posterior chain, specifically your glute strength.
For this assessment, you will want a sturdy object to support your shoulders. You will start by sitting on the floor with your shoulders in contact with the surface and the barbell over your hip crease just below your belly button and just above your pelvis. Plant your feet into the floor, rest your shoulder and upper trunk on the bench and then squeeze your glutes, thrusting the loaded barbell up until your hips are near parallel with the floor. Return back to the starting position and repeat for a total of 3 reps.
The goal is to find a weight that you can do no more than 3 reps with. We would suggest this protocol: Estimate what you think your 1 repetition max would be. Take 40 percent of that weight and complete 10 reps as a warm-up. Add 20 percent to that weight and attempt 5 reps. After that, keep adding 10-20 percent until you find a weight that you are successful with for only 3 reps. Attempt to find your 3 RM in less than 5 attempts to limit fatigue confounding your true results.
Prehab Goals & Normative Values:
Be able to perform three reps at 93% of your 1 RM.
Take the assessment, write down your score, and track your progress throughout the program.