Skip to content
barbell glute bridge two legs on bench (male) strength standards

What is a good barbell glute bridge two legs on bench (male)?

For a 180 lb male, an Intermediate barbell glute bridge two legs on bench (male) is about 321 lb (1.78x bodyweight). Advanced starts around 410 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 321 lb Intermediate at 180 lb
Next tier 410 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

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

A solid (Intermediate) barbell glute bridge two legs on bench (male) for a 180 lb male is about 321 lb (1.78x bodyweight). Use the calculator below to convert your own barbell glute bridge two legs on bench (male) into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 410 lb (2.28x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell glute bridge two legs on bench (male) demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

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

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 321 lbs (1.78x bodyweight) on the barbell glute bridge two legs on bench (male) ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell glute bridge two legs on bench (male) entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

321 lb Typical 1RM (Intermediate)
1.78x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

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

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

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

A quick read on what counts as a good barbell glute bridge two legs on bench (male) at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell glute bridge two legs on bench (male) is about 321 lb (1.78x bodyweight). Advanced lifters hit 410 lb (2.28x), and Elite is 506 lb (2.81x).

Women (140 lb): a good (Intermediate) barbell glute bridge two legs on bench (male) is about 176 lb (1.26x bodyweight). Advanced lifters hit 244 lb (1.74x), and Elite is 319 lb (2.28x).

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

Men: a 180 lb male should lift about 321 lb at an Intermediate level (a beginner target is around 178 lb).

Women: a 140 lb female should lift about 176 lb at an Intermediate level (a beginner target is around 75 lb).

By bodyweight (men): A 150 lb lifter lifts about 266 lb, and a 220 lb lifter lifts about 388 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 316 lb, while by age 50 the Intermediate standard is about 281 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

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

Use this page to compare your barbell glute bridge two legs on bench (male) against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell glute bridge two legs on bench (male) depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the barbell glute bridge two legs on bench (male) after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.