What is a good Glute Ham Raise?
For a 180 lb male, an Intermediate Glute Ham Raise is about 22 reps. Advanced starts around 44 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 Ham Raise for a 180 lb male is about 22 reps. Use the calculator below to convert your own Glute Ham Raise into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 44 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Glute Ham Raise? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Glute Ham Raise Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 22 Glute Ham Raise in one set, which is an Intermediate result. An advanced lifter does 44+, and an elite lifter reaches 68 or more.
Glute Ham Raise rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 22 Glute Ham Raise at an Intermediate level, while a 140 lb woman should do about 37.
By age: at an Intermediate level a 30 year old does about 22 Glute Ham Raise, dropping to about 17 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 Ham Raise?
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 Ham Raise 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 Ham Raise?
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 | 19 | 46 | 78 |
| 120 | < 1 | < 1 | 20 | 46 | 77 |
| 130 | < 1 | 2 | 21 | 46 | 75 |
| 140 | < 1 | 3 | 22 | 46 | 74 |
| 150 | < 1 | 4 | 22 | 46 | 72 |
| 160 | < 1 | 5 | 22 | 45 | 71 |
| 170 | < 1 | 5 | 22 | 45 | 69 |
| 180 | < 1 | 6 | 22 | 44 | 68 |
| 190 | < 1 | 6 | 22 | 43 | 67 |
| 200 | < 1 | 7 | 22 | 43 | 65 |
| 210 | < 1 | 7 | 22 | 42 | 64 |
| 220 | < 1 | 7 | 22 | 41 | 62 |
| 230 | < 1 | 7 | 22 | 41 | 61 |
| 240 | < 1 | 7 | 22 | 40 | 60 |
| 250 | < 1 | 7 | 21 | 39 | 59 |
| 260 | < 1 | 7 | 21 | 38 | 57 |
| 270 | < 1 | 7 | 21 | 38 | 56 |
| 280 | < 1 | 7 | 20 | 37 | 55 |
| 290 | < 1 | 7 | 20 | 36 | 54 |
| 300 | < 1 | 7 | 20 | 36 | 53 |
| 310 | < 1 | 7 | 19 | 35 | 52 |
| 90 | < 1 | 9 | 37 | 73 | 115 |
| 100 | < 1 | 10 | 37 | 72 | 111 |
| 110 | < 1 | 11 | 38 | 70 | 107 |
| 120 | < 1 | 12 | 37 | 68 | 103 |
| 130 | < 1 | 13 | 37 | 67 | 100 |
| 140 | < 1 | 13 | 37 | 65 | 97 |
| 150 | < 1 | 14 | 36 | 63 | 93 |
| 160 | < 1 | 14 | 35 | 61 | 91 |
| 170 | < 1 | 14 | 35 | 60 | 88 |
| 180 | < 1 | 14 | 34 | 58 | 85 |
| 190 | < 1 | 14 | 33 | 57 | 83 |
| 200 | < 1 | 13 | 33 | 55 | 80 |
| 210 | < 1 | 13 | 32 | 54 | 78 |
| 220 | < 1 | 13 | 31 | 52 | 76 |
| 230 | < 1 | 13 | 30 | 51 | 74 |
| 240 | < 1 | 12 | 30 | 50 | 72 |
| 250 | < 1 | 12 | 29 | 49 | 70 |
| 260 | < 1 | 12 | 28 | 47 | 68 |
Is Your Glute Ham Raise Good?
A quick read on what counts as a good Glute Ham Raise at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Glute Ham Raise is about 22 reps. Advanced lifters hit 44 reps, and Elite is 68 reps.
Women (140 lb): a good (Intermediate) Glute Ham Raise is about 37 reps. Advanced lifters hit 65 reps, and Elite is 97 reps.
Glute Ham Raise Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 22 reps at an Intermediate level.
Women: a 140 lb female should do about 37 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 22 reps, and a 220 lb lifter does about 22 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 22 reps, while by age 50 the Intermediate standard is about 17 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Glute Ham Raise Strength?
How Glute Ham Raise 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 | 15 | 35 | 59 |
| 20 | < 1 | 3 | 21 | 45 | 72 |
| 25 | < 1 | 4 | 22 | 47 | 75 |
| 30 | < 1 | 4 | 22 | 47 | 75 |
| 35 | < 1 | 4 | 22 | 47 | 75 |
| 40 | < 1 | 4 | 22 | 47 | 75 |
| 45 | < 1 | 2 | 20 | 43 | 69 |
| 50 | < 1 | < 1 | 17 | 38 | 63 |
| 55 | < 1 | < 1 | 13 | 33 | 56 |
| 60 | < 1 | < 1 | 10 | 28 | 49 |
| 65 | < 1 | < 1 | 7 | 22 | 41 |
| 70 | < 1 | < 1 | 3 | 17 | 34 |
| 75 | < 1 | < 1 | < 1 | 12 | 27 |
| 80 | < 1 | < 1 | < 1 | 8 | 21 |
| 85 | < 1 | < 1 | < 1 | 5 | 16 |
| 90 | < 1 | < 1 | < 1 | 2 | 11 |
| 15 | < 1 | 7 | 27 | 53 | 84 |
| 20 | < 1 | 10 | 35 | 65 | 100 |
| 25 | < 1 | 11 | 37 | 68 | 103 |
| 30 | < 1 | 11 | 37 | 68 | 103 |
| 35 | < 1 | 11 | 37 | 68 | 103 |
| 40 | < 1 | 11 | 37 | 68 | 103 |
| 45 | < 1 | 10 | 33 | 63 | 97 |
| 50 | < 1 | 8 | 29 | 57 | 89 |
| 55 | < 1 | 6 | 25 | 51 | 80 |
| 60 | < 1 | 2 | 20 | 44 | 70 |
| 65 | < 1 | < 1 | 15 | 37 | 61 |
| 70 | < 1 | < 1 | 11 | 30 | 51 |
| 75 | < 1 | < 1 | 8 | 24 | 43 |
| 80 | < 1 | < 1 | 4 | 18 | 35 |
| 85 | < 1 | < 1 | < 1 | 13 | 29 |
| 90 | < 1 | < 1 | < 1 | 9 | 23 |
What Do Glute Ham Raise Strength Standards Mean?
Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Glute Ham Raise, learning to load your hamstrings and glutes while keeping a neutral spine under tension.
Stronger than 20% of lifters. You can perform the Glute Ham Raise 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 Ham Raise 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 Ham Raise 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 Ham Raise 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 Ham Raise
Tier-specific training recommendations to move your Glute Ham Raise to the next level.
- Train the Glute Ham Raise 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 Ham Raise 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 Ham Raise in competition or mock-meet conditions.
How to Perform 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.
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.
Where Do These Glute Ham Raise 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 Ham Raise Good for Your Weight?
Use this page to compare your Glute Ham Raise 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 Ham Raise 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
