A 180 lb male with an Intermediate-level Glute Bridge of 37 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 73 lbs (0.41x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Glute Bridge? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Glute Bridge?
How Much Should You Glute Bridge?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 1 | 35 | 82 | 139 |
| 120 | < 1 | 4 | 36 | 81 | 135 |
| 130 | < 1 | 5 | 37 | 80 | 132 |
| 140 | < 1 | 6 | 37 | 79 | 128 |
| 150 | < 1 | 7 | 37 | 78 | 125 |
| 160 | < 1 | 8 | 37 | 76 | 122 |
| 170 | < 1 | 9 | 37 | 75 | 119 |
| 180 | < 1 | 9 | 37 | 73 | 116 |
| 190 | < 1 | 9 | 37 | 72 | 113 |
| 200 | < 1 | 10 | 37 | 71 | 110 |
| 210 | < 1 | 10 | 36 | 69 | 107 |
| 220 | < 1 | 10 | 36 | 68 | 105 |
| 230 | < 1 | 10 | 35 | 67 | 103 |
| 240 | < 1 | 10 | 35 | 66 | 100 |
| 250 | < 1 | 10 | 34 | 64 | 98 |
| 260 | < 1 | 10 | 34 | 63 | 96 |
| 270 | < 1 | 10 | 34 | 62 | 94 |
| 280 | < 1 | 10 | 33 | 61 | 92 |
| 290 | < 1 | 10 | 33 | 60 | 90 |
| 300 | < 1 | 10 | 32 | 59 | 88 |
| 310 | < 1 | 10 | 32 | 58 | 87 |
| 90 | < 1 | 5 | 32 | 69 | 111 |
| 100 | < 1 | 7 | 32 | 67 | 107 |
| 110 | < 1 | 7 | 32 | 65 | 103 |
| 120 | < 1 | 8 | 32 | 63 | 99 |
| 130 | < 1 | 8 | 31 | 61 | 95 |
| 140 | < 1 | 9 | 31 | 59 | 91 |
| 150 | < 1 | 9 | 30 | 57 | 88 |
| 160 | < 1 | 9 | 30 | 56 | 85 |
| 170 | < 1 | 9 | 29 | 54 | 82 |
| 180 | < 1 | 9 | 28 | 52 | 80 |
| 190 | < 1 | 9 | 27 | 51 | 77 |
| 200 | < 1 | 9 | 27 | 49 | 75 |
| 210 | < 1 | 8 | 26 | 48 | 72 |
| 220 | < 1 | 8 | 25 | 47 | 70 |
| 230 | < 1 | 8 | 25 | 45 | 68 |
| 240 | < 1 | 8 | 24 | 44 | 66 |
| 250 | < 1 | 8 | 23 | 43 | 64 |
| 260 | < 1 | 8 | 23 | 42 | 63 |
How Does Age Affect Glute Bridge Strength?
How Glute Bridge standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 27 | 62 | 102 |
| 20 | < 1 | 7 | 36 | 75 | 121 |
| 25 | < 1 | 7 | 37 | 78 | 125 |
| 30 | < 1 | 7 | 37 | 78 | 125 |
| 35 | < 1 | 7 | 37 | 78 | 125 |
| 40 | < 1 | 7 | 37 | 78 | 125 |
| 45 | < 1 | 6 | 34 | 72 | 117 |
| 50 | < 1 | 4 | 30 | 66 | 108 |
| 55 | < 1 | 1 | 25 | 59 | 98 |
| 60 | < 1 | < 1 | 21 | 51 | 87 |
| 65 | < 1 | < 1 | 16 | 43 | 76 |
| 70 | < 1 | < 1 | 11 | 36 | 65 |
| 75 | < 1 | < 1 | 8 | 29 | 55 |
| 80 | < 1 | < 1 | 4 | 23 | 46 |
| 85 | < 1 | < 1 | < 1 | 17 | 38 |
| 90 | < 1 | < 1 | < 1 | 13 | 31 |
| 15 | < 1 | 2 | 22 | 48 | 78 |
| 20 | < 1 | 7 | 29 | 59 | 93 |
| 25 | < 1 | 8 | 31 | 62 | 97 |
| 30 | < 1 | 8 | 31 | 62 | 97 |
| 35 | < 1 | 8 | 31 | 62 | 97 |
| 40 | < 1 | 8 | 31 | 62 | 97 |
| 45 | < 1 | 6 | 28 | 57 | 90 |
| 50 | < 1 | 4 | 24 | 52 | 83 |
| 55 | < 1 | 1 | 20 | 46 | 74 |
| 60 | < 1 | < 1 | 16 | 39 | 65 |
| 65 | < 1 | < 1 | 12 | 32 | 56 |
| 70 | < 1 | < 1 | 8 | 26 | 47 |
| 75 | < 1 | < 1 | 5 | 20 | 39 |
| 80 | < 1 | < 1 | 1 | 15 | 32 |
| 85 | < 1 | < 1 | < 1 | 10 | 26 |
| 90 | < 1 | < 1 | < 1 | 7 | 20 |
What Do Glute Bridge Strength Standards Mean?
Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Glute Bridge, learning to load your hamstrings and glutes while keeping a neutral spine under tension.
Stronger than 20% of lifters. You can perform the Glute Bridge with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.
Stronger than 50% of lifters. Your Glute Bridge 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.
Stronger than 80% of lifters. You have optimized your Glute Bridge setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.
Stronger than 95% of lifters. Your Glute Bridge 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 Glute Bridge
Tier-specific training recommendations to move your Glute Bridge to the next level.
- Train the Glute Bridge 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.
- Add a hinge variation (deficit, pause, or tempo) to address weak positions.
- Program the Glute Bridge 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.
- 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.
- 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 Glute Bridge in competition or mock-meet conditions.
How to Perform Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and squeeze your glutes.
- Lift your hips towards the ceiling until your body forms a straight line from shoulders to knees.
- Hold the position for a few seconds while squeezing your glutes at the top.
- Slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Tips for Glute Bridge
- Keep your feet flat on the floor and maintain hip-width distance.
- Avoid arching your back; engage your core throughout the movement.
- Exhale while lifting your hips and inhale while lowering them.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
Where Do These Glute Bridge Standards Come From?
These Glute Bridge 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 Glute Bridge Good for Your Weight?
Strength standards help you objectively measure your Glute Bridge performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- 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 Glute Bridge 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.