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Barbell Lying Lifting (On Hip) strength standards

What is a good Barbell Lying Lifting (On Hip)?

For a 180 lb male, an Intermediate Barbell Lying Lifting (On Hip) is about 315 lb (1.75x bodyweight). Advanced starts around 403 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Lying Lifting (On Hip) Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 1.08. 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 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

The Barbell Lying Lifting (On Hip) standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Lying Lifting (On Hip) Standards by Age

How the Barbell Lying Lifting (On Hip) 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
15 130 189 264 350 444
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

The Barbell Lying Lifting (On Hip) standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Lying Lifting (On Hip) 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 315 lbs (1.75x bodyweight) on the Barbell Lying Lifting (On Hip) 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 Lying Lifting (On Hip) Strength Levels Mean

Beginner

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

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

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

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

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 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 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)

Barbell Lying Lifting (On Hip) demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Lying Lifting (On Hip) table is the Squat table scaled by a fixed FitnessVolt ratio of 1.08 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Lying Lifting (On Hip) 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 Lying Lifting (On Hip) 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 Lying Lifting (On Hip) 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 Lying Lifting (On Hip) table is the Squat table scaled by a fixed FitnessVolt ratio of 1.08 (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.

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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.