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barbell stiff leg good morning Strength Standards

Quick Answer barbell stiff leg good morning

A 180 lb male with an Intermediate-level barbell stiff leg good morning of 123 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 157 lbs (0.87x bodyweight).

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

barbell stiff leg good morning demonstration
Competition-Derived

How strong is your barbell stiff leg good morning? 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 0.42x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell stiff leg good morning?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You barbell stiff leg good morning?

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

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 31 48 70 96 125
120 37 55 79 106 136
130 42 62 87 115 147
140 47 68 94 124 157
150 53 74 102 133 166
160 58 81 109 141 176
170 63 87 116 149 184
180 68 93 123 157 193
190 73 99 129 164 201
200 78 104 136 171 210
210 83 110 142 179 217
220 88 115 148 186 225
230 92 121 154 192 232
240 97 126 160 199 239
250 101 131 166 205 246
260 105 136 171 211 253
270 110 141 177 217 260
280 114 145 182 223 266
290 118 150 187 229 273
300 122 155 193 235 279
310 126 159 197 240 285

How Does Age Affect barbell stiff leg good morning Strength?

How barbell stiff leg good morning standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 50 74 102 136 173
20 58 84 117 156 198
25 59 87 121 160 203
30 59 87 121 160 203
35 59 87 121 160 203
40 59 87 121 160 203
45 56 82 114 152 192
50 53 77 107 142 181
55 49 71 99 132 167
60 45 65 91 120 152
65 40 59 82 109 138
70 36 53 74 97 123
75 32 47 66 87 110
80 29 42 59 78 99
85 26 38 53 70 89
90 24 34 47 63 80

What Do barbell stiff leg good morning Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell stiff leg good morning, 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 stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning

Tier-specific training recommendations to move your barbell stiff leg good morning to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell stiff leg good morning

["Stand with your feet shoulder-width apart and your knees slightly bent.","Hold the barbell across your upper back, resting it on your traps.","Keeping your back straight, hinge forward at the hips, pushing your glutes back.","Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.","Engage your glutes and hamstrings to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell stiff leg good morning guide on FitnessVolt →

Where Do These barbell stiff leg good morning Standards Come From?

These barbell stiff leg good morning 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 stiff leg good morning Good for Your Weight?

Strength standards help you objectively measure your barbell stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning 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