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barbell glute bridge two legs on bench (male) Strength Standards

Quick Answer barbell glute bridge two legs on bench (male)

A 180 lb male with an Intermediate-level barbell glute bridge two legs on bench (male) of 321 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 410 lbs (2.28x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell glute bridge two legs on bench (male) demonstration
Competition-Derived

How strong is your barbell glute bridge two legs on bench (male)? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from squat standards using a 1.1x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell glute bridge two legs on bench (male)?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You barbell glute bridge two legs on bench (male)?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 81 125 184 252 328
120 96 144 206 277 356
130 110 162 227 301 384
140 124 178 246 325 410
150 138 195 266 348 436
160 152 211 285 370 460
170 165 228 304 391 483
180 178 243 321 410 506
190 191 259 339 430 527
200 205 273 355 449 549
210 217 287 372 468 569
220 230 301 388 486 589
230 242 316 404 503 608
240 253 329 419 520 627
250 265 342 435 537 645
260 276 355 449 553 663
270 288 369 463 569 680
280 299 381 477 584 697
290 310 393 491 600 714
300 320 405 505 615 730
310 331 417 517 629 746

How Does Age Affect barbell glute bridge two legs on bench (male) Strength?

How barbell glute bridge two legs on bench (male) standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 132 193 268 356 452
20 152 221 307 408 518
25 155 227 316 419 531
30 155 227 316 419 531
35 155 227 316 419 531
40 155 227 316 419 531
45 147 215 299 397 504
50 139 201 281 373 473
55 128 187 260 345 438
60 117 171 238 315 399
65 106 154 215 285 361
70 95 139 193 255 323
75 85 123 172 229 289
80 76 110 154 205 259
85 68 99 138 183 232
90 62 89 124 165 209

What Do barbell glute bridge two legs on bench (male) Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell glute bridge two legs on bench (male), learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the barbell glute bridge two legs on bench (male) with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your barbell glute bridge two legs on bench (male) leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your barbell glute bridge two legs on bench (male) setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your barbell glute bridge two legs on bench (male) is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your barbell glute bridge two legs on bench (male)

Tier-specific training recommendations to move your barbell glute bridge two legs on bench (male) to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell glute bridge two legs on bench (male) 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the barbell glute bridge two legs on bench (male) with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your barbell glute bridge two legs on bench (male) in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell glute bridge two legs on bench (male)

["Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.","Place a barbell across your hips, holding it securely with both hands.","Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.","Pause for a moment at the top, squeezing your glutes.","Slowly lower your hips back down to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell glute bridge two legs on bench (male) guide on FitnessVolt →

Where Do These barbell glute bridge two legs on bench (male) Standards Come From?

These barbell glute bridge two legs on bench (male) standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell glute bridge two legs on bench (male) Good for Your Weight?

Strength standards help you objectively measure your barbell glute bridge two legs on bench (male) performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell glute bridge two legs on bench (male) 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell glute bridge two legs on bench (male) depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell glute bridge two legs on bench (male) within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE