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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.

Good target 277 lb Intermediate at 180 lb
Next tier 417 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

A solid (Intermediate) Barbell Glute Bridge for a 180 lb male is about 277 lb (1.54x bodyweight). Use the calculator below to convert your own Barbell Glute Bridge into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 417 lb (2.32x bodyweight).

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

Barbell Glute Bridge demonstration
Estimated Standards

How strong is your Barbell Glute Bridge? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Glutes, Hamstrings, Lower Back
Equipment Barbell, Weight Plates, Bench
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Barbell Glute Bridge?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 277 lbs (1.54x bodyweight) on the Barbell Glute Bridge 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.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Barbell Glute Bridge entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

277 lb Typical 1RM (Intermediate)
1.54x 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?

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 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

Is Your Barbell Glute Bridge Good?

A quick read on what counts as a good Barbell Glute Bridge at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Barbell Glute Bridge is about 277 lb (1.54x bodyweight). Advanced lifters hit 417 lb (2.32x), and Elite is 577 lb (3.21x).

Women (140 lb): a good (Intermediate) Barbell Glute Bridge is about 207 lb (1.48x bodyweight). Advanced lifters hit 304 lb (2.17x), and Elite is 413 lb (2.95x).

How Much Should You Be Able to Barbell Glute Bridge?

Men: a 180 lb male should lift about 277 lb at an Intermediate level (a beginner target is around 86 lb).

Women: a 140 lb female should lift about 207 lb at an Intermediate level (a beginner target is around 71 lb).

By bodyweight (men): A 150 lb lifter lifts about 236 lb, and a 220 lb lifter lifts about 326 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 259 lb, while by age 50 the Intermediate standard is about 231 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 Strength?

How Barbell Glute Bridge 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 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

What Do Barbell Glute Bridge Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

  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.

Read the complete Barbell Glute Bridge guide on FitnessVolt →

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.

Where Do These Barbell Glute Bridge 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 Good for Your Weight?

Use this page to compare your Barbell Glute Bridge 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 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 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.
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.