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Floor Hip Extension Strength Standards for Men and Women
Discover how your Floor Hip Extension performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Floor Hip Extension Strength Level
Calculate Your Floor Hip Extension Strength
Floor Hip Extension Rep Standards
Compare your Floor Hip Extension performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 6 |
| Intermediate | 19 |
| Advanced | 37 |
| Elite | 57 |
Floor Hip Extension Standards by Bodyweight
Find the Floor Hip Extension strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 3 | 18 | 37 | 58 |
| 120 lbs | < 1 | 5 | 19 | 37 | 57 |
| 130 lbs | < 1 | 6 | 20 | 37 | 57 |
| 140 lbs | < 1 | 7 | 20 | 37 | 56 |
| 150 lbs | < 1 | 8 | 21 | 37 | 55 |
| 160 lbs | < 1 | 9 | 21 | 37 | 55 |
| 170 lbs | < 1 | 9 | 21 | 37 | 54 |
| 180 lbs | < 1 | 9 | 22 | 37 | 53 |
| 190 lbs | < 1 | 10 | 22 | 36 | 52 |
| 200 lbs | < 1 | 10 | 21 | 36 | 51 |
| 210 lbs | < 1 | 10 | 21 | 35 | 50 |
| 220 lbs | < 1 | 10 | 21 | 35 | 49 |
| 230 lbs | < 1 | 10 | 21 | 34 | 48 |
| 240 lbs | < 1 | 10 | 21 | 34 | 47 |
| 250 lbs | < 1 | 10 | 20 | 33 | 46 |
| 260 lbs | < 1 | 10 | 20 | 32 | 45 |
| 270 lbs | < 1 | 10 | 20 | 32 | 44 |
| 280 lbs | < 1 | 10 | 20 | 31 | 44 |
| 290 lbs | < 1 | 10 | 19 | 31 | 43 |
| 300 lbs | < 1 | 10 | 19 | 30 | 42 |
| 310 lbs | < 1 | 10 | 19 | 30 | 41 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 10 | 19 | 30 |
| 100 lbs | < 1 | 3 | 11 | 20 | 30 |
| 110 lbs | < 1 | 4 | 11 | 20 | 30 |
| 120 lbs | < 1 | 5 | 12 | 20 | 30 |
| 130 lbs | < 1 | 5 | 12 | 20 | 29 |
| 140 lbs | < 1 | 5 | 12 | 20 | 28 |
| 150 lbs | < 1 | 6 | 12 | 19 | 28 |
| 160 lbs | < 1 | 6 | 12 | 19 | 27 |
| 170 lbs | < 1 | 6 | 12 | 19 | 26 |
| 180 lbs | < 1 | 6 | 11 | 18 | 26 |
| 190 lbs | < 1 | 6 | 11 | 18 | 25 |
| 200 lbs | < 1 | 6 | 11 | 17 | 24 |
| 210 lbs | < 1 | 5 | 11 | 17 | 24 |
| 220 lbs | < 1 | 5 | 11 | 16 | 23 |
| 230 lbs | < 1 | 5 | 10 | 16 | 22 |
| 240 lbs | < 1 | 5 | 10 | 15 | 22 |
| 250 lbs | < 1 | 5 | 10 | 15 | 21 |
| 260 lbs | < 1 | 5 | 10 | 14 | 20 |
Floor Hip Extension Standards by Age
Discover how Floor Hip Extension strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 14 | 29 | 46 |
| 20 | < 1 | 7 | 20 | 37 | 56 |
| 25 | < 1 | 8 | 21 | 39 | 59 |
| 30 | < 1 | 8 | 21 | 39 | 59 |
| 35 | < 1 | 8 | 21 | 39 | 59 |
| 40 | < 1 | 8 | 21 | 39 | 59 |
| 45 | < 1 | 6 | 19 | 36 | 54 |
| 50 | < 1 | 4 | 16 | 32 | 49 |
| 55 | < 1 | < 1 | 13 | 27 | 43 |
| 60 | < 1 | < 1 | 10 | 23 | 37 |
| 65 | < 1 | < 1 | 7 | 18 | 31 |
| 70 | < 1 | < 1 | 3 | 13 | 25 |
| 75 | < 1 | < 1 | < 1 | 10 | 19 |
| 80 | < 1 | < 1 | < 1 | 6 | 14 |
| 85 | < 1 | < 1 | < 1 | < 1 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 7 | 15 | 24 |
| 20 | < 1 | < 1 | 11 | 21 | 32 |
| 25 | < 1 | 3 | 12 | 22 | 33 |
| 30 | < 1 | 3 | 12 | 22 | 33 |
| 35 | < 1 | 3 | 12 | 22 | 33 |
| 40 | < 1 | 3 | 12 | 22 | 33 |
| 45 | < 1 | < 1 | 10 | 20 | 30 |
| 50 | < 1 | < 1 | 8 | 17 | 27 |
| 55 | < 1 | < 1 | 6 | 13 | 23 |
| 60 | < 1 | < 1 | 3 | 11 | 18 |
| 65 | < 1 | < 1 | < 1 | 7 | 14 |
| 70 | < 1 | < 1 | < 1 | 4 | 10 |
| 75 | < 1 | < 1 | < 1 | < 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 3 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Floor Hip Extension Overview
The Floor Hip Extension strengthens and tones the glutes and hamstrings by extending the hip from a prone position, enhancing lower body strength and stability.
Muscles Worked
Equipment Needed
None
How To Perform the Floor Hip Extension
- Lie face down on the floor with your legs straight and arms resting by your sides.
- Keep your core engaged and your head in a neutral position.
- Lift one leg towards the ceiling while keeping it straight and squeezing your glutes.
- Hold the position at the top for a moment, ensuring maximum glute contraction.
- Slowly lower your leg back to the starting position without touching the floor.
- Repeat for the desired number of reps and then switch to the other leg.
Want to perfect your form? Check out our detailed guide on Floor Hip Extension for proper technique and tips.
Pro Tips for Floor Hip Extension
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing the glutes at the top of the movement for maximum activation.
- Keep your core engaged to provide stability and support for your lower back.
- Avoid arching your back during the lift; the movement should come from your hips.