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Barbell Glute Bridge strength standards

What is a good Barbell Glute Bridge?

For a 180 lb male, an Intermediate Barbell Glute Bridge is about 277 lb (1.54x bodyweight). Advanced starts around 417 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Glute Bridge Standards by Bodyweight

Estimates from the FitnessVolt standards model. 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 33 88 173 287 422
120 41 100 190 308 448
130 48 111 205 328 472
140 56 123 221 347 495
150 63 134 236 366 517
160 71 145 250 384 538
170 78 155 264 401 558
180 86 165 277 417 577
190 93 175 290 433 596
200 100 185 302 448 614
210 107 195 314 463 631
220 114 204 326 477 648
230 121 213 338 491 664
240 127 222 349 504 679
250 134 231 360 517 694
260 141 239 370 530 709
270 147 247 381 542 723
280 153 256 391 554 737
290 160 264 401 566 751
300 166 271 410 578 764
310 172 279 420 589 777

The Barbell Glute Bridge standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Glute Bridge Standards by Age

How the Barbell Glute Bridge 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 60 126 221 342 482
20 69 144 253 391 551
25 71 148 259 401 566
30 71 148 259 401 566
35 71 148 259 401 566
40 71 148 259 401 566
45 67 140 246 381 536
50 63 132 231 357 504
55 58 122 213 330 466
60 53 111 195 302 425
65 48 101 176 272 384
70 43 90 158 244 345
75 39 81 141 219 308
80 35 72 126 195 276
85 31 65 113 175 247
90 28 58 102 158 223

The Barbell Glute Bridge standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Glute Bridge 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 277 lbs (1.54x bodyweight) on the Barbell Glute Bridge 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
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What the Barbell Glute Bridge Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Barbell Glute Bridge, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Barbell Glute Bridge 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 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 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 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

Tier-specific training recommendations to move your Barbell Glute Bridge to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Glute Bridge 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 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 in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Glute Bridge

Barbell Glute Bridge demonstration
Primary Muscles Glutes, Hamstrings, Lower Back
Equipment Barbell, Weight Plates, Bench
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Barbell Glute Bridge guide on FitnessVolt →

Where Do These Barbell Glute Bridge Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Glute Bridge table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Barbell Glute Bridge 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 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 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 table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.

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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.