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.

Check My Level Estimate Your 1RM Methodology

Barbell Glute Bridge Two Legs on Bench (Male) Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 1.1. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Barbell Glute Bridge Two Legs on Bench (Male) standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Glute Bridge Two Legs on Bench (Male) Standards by Age

How the Barbell Glute Bridge Two Legs on Bench (Male) standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Barbell Glute Bridge Two Legs on Bench (Male) standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Glute Bridge Two Legs on Bench (Male) Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 321 lbs (1.78x bodyweight) on the Barbell Glute Bridge Two Legs on Bench (Male) is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Barbell Glute Bridge Two Legs on Bench (Male) Strength Levels Mean

Beginner

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

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

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

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

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)

Barbell Glute Bridge Two Legs on Bench (Male) demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Glute Bridge Two Legs on Bench (Male) table is the Squat table scaled by a fixed FitnessVolt ratio of 1.1 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Glute Bridge Two Legs on Bench (Male) itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Barbell Glute Bridge Two Legs on Bench (Male) table is the Squat table scaled by a fixed FitnessVolt ratio of 1.1 (confidence: medium). It is a set of targets, not a measured population.
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.