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barbell stiff leg good morning strength standards

What is a good barbell stiff leg good morning?

For a 180 lb male, an Intermediate barbell stiff leg good morning is about 123 lb (0.68x bodyweight). Advanced starts around 157 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 123 lb Intermediate at 180 lb
Next tier 157 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 stiff leg good morning

A solid (Intermediate) barbell stiff leg good morning for a 180 lb male is about 123 lb (0.68x bodyweight). Use the calculator below to convert your own barbell stiff leg good morning into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 157 lb (0.87x bodyweight).

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

barbell stiff leg good morning demonstration
Estimated Standards

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
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 stiff leg good morning?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 123 lbs (0.68x bodyweight) on the barbell stiff leg good morning 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 stiff leg good morning entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

123 lb Typical 1RM (Intermediate)
0.68x 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 stiff leg good morning?

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 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

Is Your barbell stiff leg good morning Good?

A quick read on what counts as a good barbell stiff leg good morning at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell stiff leg good morning is about 123 lb (0.68x bodyweight). Advanced lifters hit 157 lb (0.87x), and Elite is 193 lb (1.07x).

Women (140 lb): a good (Intermediate) barbell stiff leg good morning is about 67 lb (0.48x bodyweight). Advanced lifters hit 93 lb (0.66x), and Elite is 122 lb (0.87x).

How Much Should You Be Able to barbell stiff leg good morning?

Men: a 180 lb male should lift about 123 lb at an Intermediate level (a beginner target is around 68 lb).

Women: a 140 lb female should lift about 67 lb at an Intermediate level (a beginner target is around 29 lb).

By bodyweight (men): A 150 lb lifter lifts about 102 lb, and a 220 lb lifter lifts about 148 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 121 lb, while by age 50 the Intermediate standard is about 107 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 stiff leg good morning Strength?

How barbell stiff leg good morning 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 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 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 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?

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 stiff leg good morning Good for Your Weight?

Use this page to compare your barbell stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning 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 stiff leg good morning 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.

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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.