What is a good Floor Hip Extension?
For a 180 lb male, an Intermediate Floor Hip Extension is about 20 lb (0.11x bodyweight). Advanced starts around 35 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Floor Hip Extension for a 180 lb male is about 20 lb (0.11x bodyweight). Use the calculator below to convert your own Floor Hip Extension into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 35 lb (0.19x bodyweight).
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How strong is your Floor Hip Extension? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Floor Hip Extension?
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.
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.
Reader Data Is Still Building
We do not have enough reader-submitted Floor Hip Extension entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
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.
How Much Should You Floor Hip Extension?
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 | < 1 | 1 | 16 | 35 | 56 |
| 120 | < 1 | 3 | 17 | 35 | 55 |
| 130 | < 1 | 4 | 18 | 35 | 55 |
| 140 | < 1 | 5 | 18 | 35 | 54 |
| 150 | < 1 | 6 | 19 | 35 | 53 |
| 160 | < 1 | 7 | 19 | 35 | 53 |
| 170 | < 1 | 7 | 19 | 35 | 52 |
| 180 | < 1 | 7 | 20 | 35 | 51 |
| 190 | < 1 | 8 | 20 | 34 | 50 |
| 200 | < 1 | 8 | 19 | 34 | 49 |
| 210 | < 1 | 8 | 19 | 33 | 48 |
| 220 | < 1 | 8 | 19 | 33 | 47 |
| 230 | < 1 | 8 | 19 | 32 | 46 |
| 240 | < 1 | 8 | 19 | 32 | 45 |
| 250 | < 1 | 8 | 18 | 31 | 44 |
| 260 | < 1 | 8 | 18 | 30 | 43 |
| 270 | < 1 | 8 | 18 | 30 | 42 |
| 280 | < 1 | 8 | 18 | 29 | 42 |
| 290 | < 1 | 8 | 17 | 29 | 41 |
| 300 | < 1 | 8 | 17 | 28 | 40 |
| 310 | < 1 | 8 | 17 | 28 | 39 |
| 90 | < 1 | < 1 | 8 | 17 | 28 |
| 100 | < 1 | 1 | 9 | 18 | 28 |
| 110 | < 1 | 2 | 9 | 18 | 28 |
| 120 | < 1 | 3 | 10 | 18 | 28 |
| 130 | < 1 | 3 | 10 | 18 | 27 |
| 140 | < 1 | 3 | 10 | 18 | 26 |
| 150 | < 1 | 4 | 10 | 17 | 26 |
| 160 | < 1 | 4 | 10 | 17 | 25 |
| 170 | < 1 | 4 | 10 | 17 | 24 |
| 180 | < 1 | 4 | 9 | 16 | 24 |
| 190 | < 1 | 4 | 9 | 16 | 23 |
| 200 | < 1 | 4 | 9 | 15 | 22 |
| 210 | < 1 | 3 | 9 | 15 | 22 |
| 220 | < 1 | 3 | 9 | 14 | 21 |
| 230 | < 1 | 3 | 8 | 14 | 20 |
| 240 | < 1 | 3 | 8 | 13 | 20 |
| 250 | < 1 | 3 | 8 | 13 | 19 |
| 260 | < 1 | 3 | 8 | 12 | 18 |
Is Your Floor Hip Extension Good?
A quick read on what counts as a good Floor Hip Extension at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Floor Hip Extension is about 20 lb (0.11x bodyweight). Advanced lifters hit 35 lb (0.19x), and Elite is 51 lb (0.28x).
Women (140 lb): a good (Intermediate) Floor Hip Extension is about 10 lb (0.07x bodyweight). Advanced lifters hit 18 lb (0.13x), and Elite is 26 lb (0.19x).
How Much Should You Be Able to Floor Hip Extension?
Men: a 180 lb male should lift about 20 lb at an Intermediate level.
Women: a 140 lb female should lift about 10 lb at an Intermediate level.
By bodyweight (men): A 150 lb lifter lifts about 19 lb, and a 220 lb lifter lifts about 19 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 19 lb, while by age 50 the Intermediate standard is about 14 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 Floor Hip Extension Strength?
How Floor Hip Extension 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 | < 1 | < 1 | 12 | 27 | 44 |
| 20 | < 1 | 5 | 18 | 35 | 54 |
| 25 | < 1 | 6 | 19 | 37 | 57 |
| 30 | < 1 | 6 | 19 | 37 | 57 |
| 35 | < 1 | 6 | 19 | 37 | 57 |
| 40 | < 1 | 6 | 19 | 37 | 57 |
| 45 | < 1 | 4 | 17 | 34 | 52 |
| 50 | < 1 | 2 | 14 | 30 | 47 |
| 55 | < 1 | < 1 | 11 | 25 | 41 |
| 60 | < 1 | < 1 | 8 | 21 | 35 |
| 65 | < 1 | < 1 | 5 | 16 | 29 |
| 70 | < 1 | < 1 | 1 | 11 | 23 |
| 75 | < 1 | < 1 | < 1 | 8 | 17 |
| 80 | < 1 | < 1 | < 1 | 4 | 12 |
| 85 | < 1 | < 1 | < 1 | < 1 | 9 |
| 90 | < 1 | < 1 | < 1 | < 1 | 6 |
| 15 | < 1 | < 1 | 5 | 13 | 22 |
| 20 | < 1 | < 1 | 9 | 19 | 30 |
| 25 | < 1 | 1 | 10 | 20 | 31 |
| 30 | < 1 | 1 | 10 | 20 | 31 |
| 35 | < 1 | 1 | 10 | 20 | 31 |
| 40 | < 1 | 1 | 10 | 20 | 31 |
| 45 | < 1 | < 1 | 8 | 18 | 28 |
| 50 | < 1 | < 1 | 6 | 15 | 25 |
| 55 | < 1 | < 1 | 4 | 11 | 21 |
| 60 | < 1 | < 1 | 1 | 9 | 16 |
| 65 | < 1 | < 1 | < 1 | 5 | 12 |
| 70 | < 1 | < 1 | < 1 | 2 | 8 |
| 75 | < 1 | < 1 | < 1 | < 1 | 5 |
| 80 | < 1 | < 1 | < 1 | < 1 | 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
What Do Floor Hip Extension Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Floor Hip Extension, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Floor Hip Extension with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Floor Hip Extension is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Floor Hip Extension through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Floor Hip Extension strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Floor Hip Extension
Tier-specific training recommendations to move your Floor Hip Extension to the next level.
- Train the Floor Hip Extension 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Floor Hip Extension.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Floor Hip Extension plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Floor Hip Extension strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform 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.
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.
Where Do These Floor Hip Extension 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 28, 2026
Is Your Floor Hip Extension Good for Your Weight?
Use this page to compare your Floor Hip Extension against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- 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 Floor Hip Extension 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
