A 180 lb male with an Intermediate-level Glute Kickback of 31 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 60 lbs (0.33x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Glute Kickback? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Glute Kickback?
How Much Should You Glute Kickback?
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 | 25 | 62 | 107 |
| 120 | < 1 | < 1 | 27 | 63 | 106 |
| 130 | < 1 | 3 | 28 | 63 | 104 |
| 140 | < 1 | 4 | 29 | 63 | 102 |
| 150 | < 1 | 6 | 30 | 62 | 100 |
| 160 | < 1 | 7 | 30 | 62 | 98 |
| 170 | < 1 | 7 | 31 | 61 | 96 |
| 180 | < 1 | 8 | 31 | 60 | 94 |
| 190 | < 1 | 8 | 31 | 60 | 92 |
| 200 | < 1 | 9 | 31 | 59 | 91 |
| 210 | < 1 | 9 | 31 | 58 | 89 |
| 220 | < 1 | 9 | 31 | 57 | 87 |
| 230 | < 1 | 10 | 30 | 56 | 85 |
| 240 | < 1 | 10 | 30 | 56 | 84 |
| 250 | < 1 | 10 | 30 | 55 | 82 |
| 260 | < 1 | 10 | 30 | 54 | 81 |
| 270 | < 1 | 10 | 29 | 53 | 79 |
| 280 | < 1 | 10 | 29 | 52 | 78 |
| 290 | < 1 | 10 | 29 | 51 | 76 |
| 300 | < 1 | 10 | 28 | 51 | 75 |
| 310 | < 1 | 10 | 28 | 50 | 74 |
| 90 | < 1 | < 1 | 22 | 53 | 91 |
| 100 | < 1 | 1 | 24 | 54 | 89 |
| 110 | < 1 | 4 | 25 | 54 | 88 |
| 120 | < 1 | 5 | 26 | 54 | 86 |
| 130 | < 1 | 7 | 27 | 54 | 84 |
| 140 | < 1 | 7 | 27 | 53 | 83 |
| 150 | < 1 | 8 | 28 | 53 | 81 |
| 160 | < 1 | 9 | 28 | 52 | 79 |
| 170 | < 1 | 9 | 28 | 51 | 77 |
| 180 | < 1 | 9 | 28 | 50 | 75 |
| 190 | < 1 | 9 | 27 | 49 | 74 |
| 200 | < 1 | 10 | 27 | 49 | 72 |
| 210 | < 1 | 10 | 27 | 48 | 70 |
| 220 | < 1 | 10 | 27 | 47 | 69 |
| 230 | < 1 | 10 | 26 | 46 | 67 |
| 240 | < 1 | 10 | 26 | 45 | 66 |
| 250 | < 1 | 10 | 26 | 44 | 64 |
| 260 | < 1 | 10 | 25 | 43 | 63 |
How Does Age Affect Glute Kickback Strength?
How Glute Kickback standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 22 | 50 | 83 |
| 20 | < 1 | 5 | 29 | 61 | 99 |
| 25 | < 1 | 6 | 31 | 64 | 102 |
| 30 | < 1 | 6 | 31 | 64 | 102 |
| 35 | < 1 | 6 | 31 | 64 | 102 |
| 40 | < 1 | 6 | 31 | 64 | 102 |
| 45 | < 1 | 4 | 27 | 59 | 95 |
| 50 | < 1 | 2 | 24 | 54 | 88 |
| 55 | < 1 | < 1 | 20 | 47 | 79 |
| 60 | < 1 | < 1 | 16 | 41 | 70 |
| 65 | < 1 | < 1 | 11 | 34 | 60 |
| 70 | < 1 | < 1 | 8 | 27 | 51 |
| 75 | < 1 | < 1 | 4 | 21 | 42 |
| 80 | < 1 | < 1 | 1 | 16 | 35 |
| 85 | < 1 | < 1 | < 1 | 11 | 28 |
| 90 | < 1 | < 1 | < 1 | 8 | 22 |
| 15 | < 1 | < 1 | 19 | 43 | 72 |
| 20 | < 1 | 5 | 26 | 54 | 86 |
| 25 | < 1 | 6 | 27 | 56 | 89 |
| 30 | < 1 | 6 | 27 | 56 | 89 |
| 35 | < 1 | 6 | 27 | 56 | 89 |
| 40 | < 1 | 6 | 27 | 56 | 89 |
| 45 | < 1 | 4 | 24 | 52 | 83 |
| 50 | < 1 | 2 | 21 | 47 | 76 |
| 55 | < 1 | < 1 | 17 | 41 | 68 |
| 60 | < 1 | < 1 | 13 | 35 | 60 |
| 65 | < 1 | < 1 | 10 | 29 | 51 |
| 70 | < 1 | < 1 | 6 | 23 | 43 |
| 75 | < 1 | < 1 | 3 | 17 | 35 |
| 80 | < 1 | < 1 | < 1 | 12 | 28 |
| 85 | < 1 | < 1 | < 1 | 9 | 22 |
| 90 | < 1 | < 1 | < 1 | 5 | 17 |
What Do Glute Kickback Strength Standards Mean?
Stronger than 5% of lifters. You are learning to isolate the target muscle during the Glute Kickback, focusing on controlled movement through the full range of motion without compensating with momentum.
Stronger than 20% of lifters. You can execute the Glute Kickback with consistent form and a strong mind-muscle connection. You are adding resistance progressively and building the joint stability needed for heavier loads.
Stronger than 50% of lifters. Your Glute Kickback shows solid control through the full range. You use tempo manipulation and RPE to drive adaptation, and this movement plays a defined role in your leg training program.
Stronger than 80% of lifters. You have developed significant strength on the Glute Kickback through years of targeted training. You program it strategically alongside compound movements for complete lower body development.
Stronger than 95% of lifters. Your Glute Kickback strength is exceptional for an isolation movement. You have maximized the development of the target muscle through precise loading and years of consistent training.
How to Progress Your Glute Kickback
Tier-specific training recommendations to move your Glute Kickback to the next level.
- Train the Glute Kickback 2x per week with controlled tempo (3 seconds up, 3 seconds down).
- Focus on full range of motion before adding resistance.
- Keep sets at RPE 6-7 to build joint resilience and movement quality.
- Use this exercise to develop the mind-muscle connection with the target muscle.
- Progressively increase load while maintaining strict form on the Glute Kickback.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Place isolation work after compound movements in your training sessions.
- Use tempo variations to increase time under tension without adding weight.
- Use drop sets, rest-pause, and mechanical advantage sets to push past plateaus on the Glute Kickback.
- Program the movement at RPE 8-9 with a focus on peak contraction.
- Pair with compound movements for pre-exhaust or post-exhaust protocols.
- Manage isolation volume carefully - target 8-12 hard sets per muscle group per week.
- Maximize Glute Kickback performance through precise load selection and fatigue management.
- Use periodized training blocks even for isolation movements.
- Focus on the quality of each rep rather than chasing heavier loads.
- Your development at this level requires advanced programming and recovery management.
How to Perform Glute Kickback
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Tips for Glute Kickback
- Keep your core engaged to avoid arching your back.
- Move slowly and control the motion to maximize muscle engagement.
- Avoid rotating your hips; keep them square to the floor.
- For added resistance, consider using ankle weights or resistance bands.
Where Do These Glute Kickback Standards Come From?
These Glute Kickback 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 Kickback Good for Your Weight?
Strength standards help you objectively measure your Glute Kickback 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 Kickback 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.