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Barbell Glute Bridge Strength Standards for Men and Women

Discover how your Barbell Glute Bridge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Barbell Glute Bridge Strength Level

Calculate Your Barbell Glute Bridge Strength

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Barbell Glute Bridge Weight Standards

Compare your Barbell Glute Bridge performance to these weight standards and see where you stand.

LevelWeight
Beginner75 lbs
Novice152 lbs
Intermediate263 lbs
Advanced405 lbs
Elite570 lbs

Barbell Glute Bridge Bodyweight Ratio Standards

See how your Barbell Glute Bridge strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.50
Advanced2.50
Elite3.50
LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.50
Advanced2.25
Elite3.00

Barbell Glute Bridge Standards by Bodyweight

Find the Barbell Glute Bridge strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs37 lbs92 lbs177 lbs291 lbs426 lbs
120 lbs45 lbs104 lbs194 lbs312 lbs452 lbs
130 lbs52 lbs115 lbs209 lbs332 lbs476 lbs
140 lbs60 lbs127 lbs225 lbs351 lbs499 lbs
150 lbs67 lbs138 lbs240 lbs370 lbs521 lbs
160 lbs75 lbs149 lbs254 lbs388 lbs542 lbs
170 lbs82 lbs159 lbs268 lbs405 lbs562 lbs
180 lbs90 lbs169 lbs281 lbs421 lbs581 lbs
190 lbs97 lbs179 lbs294 lbs437 lbs600 lbs
200 lbs104 lbs189 lbs306 lbs452 lbs618 lbs
210 lbs111 lbs199 lbs318 lbs467 lbs635 lbs
220 lbs118 lbs208 lbs330 lbs481 lbs652 lbs
230 lbs125 lbs217 lbs342 lbs495 lbs668 lbs
240 lbs131 lbs226 lbs353 lbs508 lbs683 lbs
250 lbs138 lbs235 lbs364 lbs521 lbs698 lbs
260 lbs145 lbs243 lbs374 lbs534 lbs713 lbs
270 lbs151 lbs251 lbs385 lbs546 lbs727 lbs
280 lbs157 lbs260 lbs395 lbs558 lbs741 lbs
290 lbs164 lbs268 lbs405 lbs570 lbs755 lbs
300 lbs170 lbs275 lbs414 lbs582 lbs768 lbs
310 lbs176 lbs283 lbs424 lbs593 lbs781 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs49 lbs96 lbs164 lbs249 lbs349 lbs
100 lbs55 lbs104 lbs174 lbs263 lbs364 lbs
110 lbs60 lbs112 lbs184 lbs275 lbs379 lbs
120 lbs65 lbs119 lbs194 lbs287 lbs392 lbs
130 lbs71 lbs126 lbs203 lbs297 lbs405 lbs
140 lbs75 lbs133 lbs211 lbs308 lbs417 lbs
150 lbs80 lbs139 lbs219 lbs317 lbs428 lbs
160 lbs85 lbs145 lbs227 lbs326 lbs439 lbs
170 lbs89 lbs151 lbs234 lbs335 lbs449 lbs
180 lbs93 lbs157 lbs241 lbs344 lbs459 lbs
190 lbs98 lbs162 lbs248 lbs352 lbs468 lbs
200 lbs102 lbs167 lbs254 lbs359 lbs477 lbs
210 lbs105 lbs172 lbs260 lbs367 lbs485 lbs
220 lbs109 lbs177 lbs266 lbs374 lbs493 lbs
230 lbs113 lbs182 lbs272 lbs380 lbs501 lbs
240 lbs116 lbs186 lbs277 lbs387 lbs509 lbs
250 lbs120 lbs191 lbs283 lbs393 lbs516 lbs
260 lbs123 lbs195 lbs288 lbs400 lbs523 lbs

Barbell Glute Bridge Standards by Age

Discover how Barbell Glute Bridge strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1564 lbs130 lbs225 lbs346 lbs486 lbs
2073 lbs148 lbs257 lbs395 lbs555 lbs
2575 lbs152 lbs263 lbs405 lbs570 lbs
3075 lbs152 lbs263 lbs405 lbs570 lbs
3575 lbs152 lbs263 lbs405 lbs570 lbs
4075 lbs152 lbs263 lbs405 lbs570 lbs
4571 lbs144 lbs250 lbs385 lbs540 lbs
5067 lbs136 lbs235 lbs361 lbs508 lbs
5562 lbs126 lbs217 lbs334 lbs470 lbs
6057 lbs115 lbs199 lbs306 lbs429 lbs
6552 lbs105 lbs180 lbs276 lbs388 lbs
7047 lbs94 lbs162 lbs248 lbs349 lbs
7543 lbs85 lbs145 lbs223 lbs312 lbs
8039 lbs76 lbs130 lbs199 lbs280 lbs
8535 lbs69 lbs117 lbs179 lbs251 lbs
9032 lbs62 lbs106 lbs162 lbs227 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1561 lbs110 lbs176 lbs259 lbs353 lbs
2070 lbs125 lbs201 lbs296 lbs404 lbs
2571 lbs128 lbs207 lbs304 lbs414 lbs
3071 lbs128 lbs207 lbs304 lbs414 lbs
3571 lbs128 lbs207 lbs304 lbs414 lbs
4071 lbs128 lbs207 lbs304 lbs414 lbs
4568 lbs122 lbs196 lbs288 lbs393 lbs
5064 lbs115 lbs184 lbs271 lbs369 lbs
5559 lbs106 lbs171 lbs251 lbs342 lbs
6055 lbs97 lbs156 lbs229 lbs313 lbs
6550 lbs88 lbs142 lbs208 lbs283 lbs
7045 lbs80 lbs127 lbs187 lbs254 lbs
7541 lbs72 lbs114 lbs167 lbs228 lbs
8037 lbs65 lbs103 lbs150 lbs204 lbs
8533 lbs58 lbs92 lbs135 lbs183 lbs
9030 lbs53 lbs84 lbs122 lbs166 lbs

Barbell Glute Bridge Overview

The Barbell Glute Bridge is an effective exercise designed to enhance glute strength and hip stability, involving thrusting the hips upwards while a barbell rests across the hips.

Muscles Worked

Equipment Needed

Barbell, Weight Plates, Bench

How To Perform the Barbell Glute Bridge

  1. Begin by sitting on the floor with your back against a bench and a loaded barbell over your hips.
  2. Roll the barbell over your hips and position it comfortably. Ensure your feet are flat on the ground, shoulder-width apart, and knees bent.
  3. Lean back so your upper back is resting on the bench, with your shoulder blades in contact with the bench edge.
  4. Engage your core and glutes, then drive your hips upward by pushing through your heels.
  5. Lift your hips until your thighs and torso are in line, forming a straight line from shoulders to knees.
  6. Squeeze your glutes at the top of the movement and hold for a second.
  7. Slowly lower your hips back to the starting position while maintaining control.
  8. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Barbell Glute Bridge for proper technique and tips.

Pro Tips for Barbell Glute Bridge

  • Ensure the barbell is padded or use a barbell pad for comfort.
  • Keep your core engaged throughout the movement to prevent lower back strain.
  • Avoid hyperextending your lower back at the top of the movement; focus on squeezing your glutes.
  • Control the descent to maximize muscle activation and minimize injury risk.

Compare Other Exercises

Exercise Comparison

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