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Glute Ham Raise Strength Standards for Men and Women
Discover how your Glute Ham Raise performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Glute Ham Raise Strength Level
Calculate Your Glute Ham Raise Strength
Glute Ham Raise Rep Standards
Compare your Glute Ham Raise performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 4 |
| Intermediate | 22 |
| Advanced | 47 |
| Elite | 75 |
Glute Ham Raise Standards by Bodyweight
Find the Glute Ham Raise strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 20 | 47 | 79 |
| 120 lbs | < 1 | < 1 | 21 | 47 | 78 |
| 130 lbs | < 1 | 3 | 22 | 47 | 76 |
| 140 lbs | < 1 | 4 | 23 | 47 | 75 |
| 150 lbs | < 1 | 5 | 23 | 47 | 73 |
| 160 lbs | < 1 | 6 | 23 | 46 | 72 |
| 170 lbs | < 1 | 6 | 23 | 46 | 70 |
| 180 lbs | < 1 | 7 | 23 | 45 | 69 |
| 190 lbs | < 1 | 7 | 23 | 44 | 68 |
| 200 lbs | < 1 | 8 | 23 | 44 | 66 |
| 210 lbs | < 1 | 8 | 23 | 43 | 65 |
| 220 lbs | < 1 | 8 | 23 | 42 | 63 |
| 230 lbs | < 1 | 8 | 23 | 42 | 62 |
| 240 lbs | < 1 | 8 | 23 | 41 | 61 |
| 250 lbs | < 1 | 8 | 22 | 40 | 60 |
| 260 lbs | < 1 | 8 | 22 | 39 | 58 |
| 270 lbs | < 1 | 8 | 22 | 39 | 57 |
| 280 lbs | < 1 | 8 | 21 | 38 | 56 |
| 290 lbs | < 1 | 8 | 21 | 37 | 55 |
| 300 lbs | < 1 | 8 | 21 | 37 | 54 |
| 310 lbs | < 1 | 8 | 20 | 36 | 53 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 10 | 38 | 74 | 116 |
| 100 lbs | < 1 | 11 | 38 | 73 | 112 |
| 110 lbs | < 1 | 12 | 39 | 71 | 108 |
| 120 lbs | < 1 | 13 | 38 | 69 | 104 |
| 130 lbs | < 1 | 14 | 38 | 68 | 101 |
| 140 lbs | < 1 | 14 | 38 | 66 | 98 |
| 150 lbs | < 1 | 15 | 37 | 64 | 94 |
| 160 lbs | < 1 | 15 | 36 | 62 | 92 |
| 170 lbs | < 1 | 15 | 36 | 61 | 89 |
| 180 lbs | < 1 | 15 | 35 | 59 | 86 |
| 190 lbs | < 1 | 15 | 34 | 58 | 84 |
| 200 lbs | < 1 | 14 | 34 | 56 | 81 |
| 210 lbs | < 1 | 14 | 33 | 55 | 79 |
| 220 lbs | < 1 | 14 | 32 | 53 | 77 |
| 230 lbs | < 1 | 14 | 31 | 52 | 75 |
| 240 lbs | < 1 | 13 | 31 | 51 | 73 |
| 250 lbs | < 1 | 13 | 30 | 50 | 71 |
| 260 lbs | < 1 | 13 | 29 | 48 | 69 |
Glute Ham Raise Standards by Age
Discover how Glute Ham Raise strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 16 | 36 | 60 |
| 20 | < 1 | 4 | 22 | 46 | 73 |
| 25 | < 1 | 5 | 23 | 48 | 76 |
| 30 | < 1 | 5 | 23 | 48 | 76 |
| 35 | < 1 | 5 | 23 | 48 | 76 |
| 40 | < 1 | 5 | 23 | 48 | 76 |
| 45 | < 1 | 3 | 21 | 44 | 70 |
| 50 | < 1 | < 1 | 18 | 39 | 64 |
| 55 | < 1 | < 1 | 14 | 34 | 57 |
| 60 | < 1 | < 1 | 11 | 29 | 50 |
| 65 | < 1 | < 1 | 8 | 23 | 42 |
| 70 | < 1 | < 1 | 4 | 18 | 35 |
| 75 | < 1 | < 1 | < 1 | 13 | 28 |
| 80 | < 1 | < 1 | < 1 | 9 | 22 |
| 85 | < 1 | < 1 | < 1 | 6 | 17 |
| 90 | < 1 | < 1 | < 1 | 3 | 12 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 8 | 28 | 54 | 85 |
| 20 | < 1 | 11 | 36 | 66 | 101 |
| 25 | < 1 | 12 | 38 | 69 | 104 |
| 30 | < 1 | 12 | 38 | 69 | 104 |
| 35 | < 1 | 12 | 38 | 69 | 104 |
| 40 | < 1 | 12 | 38 | 69 | 104 |
| 45 | < 1 | 11 | 34 | 64 | 98 |
| 50 | < 1 | 9 | 30 | 58 | 90 |
| 55 | < 1 | 7 | 26 | 52 | 81 |
| 60 | < 1 | 3 | 21 | 45 | 71 |
| 65 | < 1 | < 1 | 16 | 38 | 62 |
| 70 | < 1 | < 1 | 12 | 31 | 52 |
| 75 | < 1 | < 1 | 9 | 25 | 44 |
| 80 | < 1 | < 1 | 5 | 19 | 36 |
| 85 | < 1 | < 1 | < 1 | 14 | 30 |
| 90 | < 1 | < 1 | < 1 | 10 | 24 |
Glute Ham Raise Overview
The Glute Ham Raise is an effective exercise designed to target the glutes, hamstrings, and lower back muscles, improving strength, stability, and flexibility in the posterior chain.
Muscles Worked
Equipment Needed
Glute Ham Raise Machine
How To Perform the Glute Ham Raise
- Position yourself on a Glute Ham Raise machine, securing your feet under the footplate and resting your thighs on the pad.
- Start with your body in a horizontal position, keeping your back straight.
- Engage your glutes and hamstrings to lift your torso up until your body forms a straight line from head to knees.
- Lower yourself back down slowly to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of reps.
Want to perfect your form? Check out our detailed guide on Glute Ham Raise for proper technique and tips.
Pro Tips for Glute Ham Raise
- Keep your core engaged to maintain proper alignment and avoid hyperextending your lower back.
- Control the movement, particularly on the descent, to maximize muscle engagement and minimize injury risk.
- Start with fewer repetitions and gradually increase as you build strength.