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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.

Good target 315 lb Intermediate at 180 lb
Next tier 403 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 lying lifting (on hip)

A solid (Intermediate) barbell lying lifting (on hip) for a 180 lb male is about 315 lb (1.75x bodyweight). Use the calculator below to convert your own barbell lying lifting (on hip) into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 403 lb (2.24x bodyweight).

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

barbell lying lifting (on hip) demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

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

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 315 lbs (1.75x bodyweight) on the barbell lying lifting (on hip) 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.

Help improve accuracy for everyone
Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell lying lifting (on hip) entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

315 lb Typical 1RM (Intermediate)
1.75x 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 lying lifting (on hip)?

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 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

Is Your barbell lying lifting (on hip) Good?

A quick read on what counts as a good barbell lying lifting (on hip) at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell lying lifting (on hip) is about 315 lb (1.75x bodyweight). Advanced lifters hit 403 lb (2.24x), and Elite is 497 lb (2.76x).

Women (140 lb): a good (Intermediate) barbell lying lifting (on hip) is about 173 lb (1.24x bodyweight). Advanced lifters hit 240 lb (1.71x), and Elite is 313 lb (2.24x).

How Much Should You Be Able to barbell lying lifting (on hip)?

Men: a 180 lb male should lift about 315 lb at an Intermediate level (a beginner target is around 175 lb).

Women: a 140 lb female should lift about 173 lb at an Intermediate level (a beginner target is around 73 lb).

By bodyweight (men): A 150 lb lifter lifts about 261 lb, and a 220 lb lifter lifts about 381 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 310 lb, while by age 50 the Intermediate standard is about 275 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 lying lifting (on hip) Strength?

How barbell lying lifting (on hip) 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
15 130 189 264 350 444
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 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)

["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?

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 lying lifting (on hip) Good for Your Weight?

Use this page to compare your barbell lying lifting (on hip) 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 lying lifting (on hip) 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 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.
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.