Glute Bridge Strength Standards for Men and Women
Discover how your Glute Bridge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Glute Bridge Strength Level
Calculate Your Glute Bridge Strength
Glute Bridge Rep Standards
Compare your Glute Bridge performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 7 |
| Intermediate | 37 |
| Advanced | 78 |
| Elite | 125 |
Glute Bridge Standards by Bodyweight
Find the Glute Bridge strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 2 | 36 | 83 | 140 |
| 120 lbs | < 1 | 5 | 37 | 82 | 136 |
| 130 lbs | < 1 | 6 | 38 | 81 | 133 |
| 140 lbs | < 1 | 7 | 38 | 80 | 129 |
| 150 lbs | < 1 | 8 | 38 | 79 | 126 |
| 160 lbs | < 1 | 9 | 38 | 77 | 123 |
| 170 lbs | < 1 | 10 | 38 | 76 | 120 |
| 180 lbs | < 1 | 10 | 38 | 74 | 117 |
| 190 lbs | < 1 | 10 | 38 | 73 | 114 |
| 200 lbs | < 1 | 11 | 38 | 72 | 111 |
| 210 lbs | < 1 | 11 | 37 | 70 | 108 |
| 220 lbs | < 1 | 11 | 37 | 69 | 106 |
| 230 lbs | < 1 | 11 | 36 | 68 | 104 |
| 240 lbs | < 1 | 11 | 36 | 67 | 101 |
| 250 lbs | < 1 | 11 | 35 | 65 | 99 |
| 260 lbs | < 1 | 11 | 35 | 64 | 97 |
| 270 lbs | < 1 | 11 | 35 | 63 | 95 |
| 280 lbs | < 1 | 11 | 34 | 62 | 93 |
| 290 lbs | < 1 | 11 | 34 | 61 | 91 |
| 300 lbs | < 1 | 11 | 33 | 60 | 89 |
| 310 lbs | < 1 | 11 | 33 | 59 | 88 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 6 | 33 | 70 | 112 |
| 100 lbs | < 1 | 8 | 33 | 68 | 108 |
| 110 lbs | < 1 | 8 | 33 | 66 | 104 |
| 120 lbs | < 1 | 9 | 33 | 64 | 100 |
| 130 lbs | < 1 | 9 | 32 | 62 | 96 |
| 140 lbs | < 1 | 10 | 32 | 60 | 92 |
| 150 lbs | < 1 | 10 | 31 | 58 | 89 |
| 160 lbs | < 1 | 10 | 31 | 57 | 86 |
| 170 lbs | < 1 | 10 | 30 | 55 | 83 |
| 180 lbs | < 1 | 10 | 29 | 53 | 81 |
| 190 lbs | < 1 | 10 | 28 | 52 | 78 |
| 200 lbs | < 1 | 10 | 28 | 50 | 76 |
| 210 lbs | < 1 | 9 | 27 | 49 | 73 |
| 220 lbs | < 1 | 9 | 26 | 48 | 71 |
| 230 lbs | < 1 | 9 | 26 | 46 | 69 |
| 240 lbs | < 1 | 9 | 25 | 45 | 67 |
| 250 lbs | < 1 | 9 | 24 | 44 | 65 |
| 260 lbs | < 1 | 9 | 24 | 43 | 64 |
Glute Bridge Standards by Age
Discover how Glute Bridge strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 3 | 28 | 63 | 103 |
| 20 | < 1 | 8 | 37 | 76 | 122 |
| 25 | < 1 | 8 | 38 | 79 | 126 |
| 30 | < 1 | 8 | 38 | 79 | 126 |
| 35 | < 1 | 8 | 38 | 79 | 126 |
| 40 | < 1 | 8 | 38 | 79 | 126 |
| 45 | < 1 | 7 | 35 | 73 | 118 |
| 50 | < 1 | 5 | 31 | 67 | 109 |
| 55 | < 1 | 2 | 26 | 60 | 99 |
| 60 | < 1 | < 1 | 22 | 52 | 88 |
| 65 | < 1 | < 1 | 17 | 44 | 77 |
| 70 | < 1 | < 1 | 12 | 37 | 66 |
| 75 | < 1 | < 1 | 9 | 30 | 56 |
| 80 | < 1 | < 1 | 5 | 24 | 47 |
| 85 | < 1 | < 1 | < 1 | 18 | 39 |
| 90 | < 1 | < 1 | < 1 | 14 | 32 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 3 | 23 | 49 | 79 |
| 20 | < 1 | 8 | 30 | 60 | 94 |
| 25 | < 1 | 9 | 32 | 63 | 98 |
| 30 | < 1 | 9 | 32 | 63 | 98 |
| 35 | < 1 | 9 | 32 | 63 | 98 |
| 40 | < 1 | 9 | 32 | 63 | 98 |
| 45 | < 1 | 7 | 29 | 58 | 91 |
| 50 | < 1 | 5 | 25 | 53 | 84 |
| 55 | < 1 | 2 | 21 | 47 | 75 |
| 60 | < 1 | < 1 | 17 | 40 | 66 |
| 65 | < 1 | < 1 | 13 | 33 | 57 |
| 70 | < 1 | < 1 | 9 | 27 | 48 |
| 75 | < 1 | < 1 | 6 | 21 | 40 |
| 80 | < 1 | < 1 | 2 | 16 | 33 |
| 85 | < 1 | < 1 | < 1 | 11 | 27 |
| 90 | < 1 | < 1 | < 1 | 8 | 21 |
Glute Bridge Overview
A Glute Bridge is a fundamental exercise focusing on strengthening the glutes, hamstrings, and lower back by lifting the hips while lying on your back.
Muscles Worked
Equipment Needed
None
How To Perform the 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.
Want to perfect your form? Check out our detailed guide on Glute Bridge for proper technique and tips.
Pro 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.
Glute Bridge Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Glute Bridge?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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