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barbell lying lifting (on hip) Strength Standards

Quick Answer barbell lying lifting (on hip)

A 180 lb male with an Intermediate-level barbell lying lifting (on hip) of 315 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 403 lbs (2.24x bodyweight).

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

barbell lying lifting (on hip) demonstration
Competition-Derived

How strong is your barbell lying lifting (on hip)? 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 1.08x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell lying lifting (on hip)?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You barbell lying lifting (on hip)?

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

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 80 123 180 247 322
120 94 141 202 272 350
130 108 159 222 296 377
140 122 175 242 319 403
150 135 191 261 341 428
160 149 207 280 363 451
170 162 224 298 383 474
180 175 239 315 403 497
190 188 254 333 422 517
200 201 268 349 441 539
210 213 282 365 459 558
220 226 296 381 477 578
230 238 310 396 494 597
240 248 323 411 511 616
250 260 336 427 527 633
260 271 349 441 543 651
270 283 362 455 558 667
280 294 374 469 573 685
290 305 386 482 589 701
300 314 397 496 604 717
310 325 409 508 618 732

How Does Age Affect barbell lying lifting (on hip) Strength?

How barbell lying lifting (on hip) standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 130 189 264 350 444
20 149 217 301 401 509
25 152 222 310 411 522
30 152 222 310 411 522
35 152 222 310 411 522
40 152 222 310 411 522
45 145 211 294 390 495
50 136 198 275 366 464
55 125 184 255 339 430
60 114 167 233 309 392
65 104 151 211 280 354
70 93 136 189 251 318
75 83 121 168 225 284
80 75 108 151 201 254
85 67 97 135 179 228
90 60 87 122 162 205

What Do barbell lying lifting (on hip) Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell lying lifting (on hip), 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 lying lifting (on hip) 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 lying lifting (on hip) 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 lying lifting (on hip) 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 lying lifting (on hip) 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 lying lifting (on hip)

Tier-specific training recommendations to move your barbell lying lifting (on hip) to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell lying lifting (on hip) 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 lying lifting (on hip) 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 lying lifting (on hip) in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell lying lifting (on hip)

["Lie flat on your back on a bench with your feet flat on the ground and your knees bent.","Hold the barbell with an overhand grip and position it on your hips.","Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.","Pause for a moment at the top, then slowly lower your hips back down to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell lying lifting (on hip) guide on FitnessVolt →

Where Do These barbell lying lifting (on hip) Standards Come From?

These barbell lying lifting (on hip) 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 lying lifting (on hip) Good for Your Weight?

Strength standards help you objectively measure your barbell lying lifting (on hip) 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 lying lifting (on hip) 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 lying lifting (on hip) 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 lying lifting (on hip) 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