What is a good Glute Bridge?
For a 180 lb male, an Intermediate Glute Bridge is about 37 reps. Advanced starts around 73 reps. 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) Glute Bridge for a 180 lb male is about 37 reps. Use the calculator below to convert your own Glute Bridge into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 73 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Glute Bridge? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Glute Bridge Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 37 Glute Bridge in one set, which is an Intermediate result. An advanced lifter does 73+, and an elite lifter reaches 116 or more.
Glute Bridge rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 37 Glute Bridge at an Intermediate level, while a 140 lb woman should do about 31.
By age: at an Intermediate level a 30 year old does about 37 Glute Bridge, dropping to about 30 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your Glute Bridge?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Glute Bridge 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 Glute Bridge?
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 | 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 |
Is Your Glute Bridge Good?
A quick read on what counts as a good Glute Bridge at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Glute Bridge is about 37 reps. Advanced lifters hit 73 reps, and Elite is 116 reps.
Women (140 lb): a good (Intermediate) Glute Bridge is about 31 reps. Advanced lifters hit 59 reps, and Elite is 91 reps.
Glute Bridge Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 37 reps at an Intermediate level.
Women: a 140 lb female should do about 31 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 37 reps, and a 220 lb lifter does about 36 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 37 reps, while by age 50 the Intermediate standard is about 30 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Glute Bridge Strength?
How Glute Bridge 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 | 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?
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 Glute Bridge Good for Your Weight?
Use this page to compare your Glute Bridge 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 Glute Bridge 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
