What is a good Glute Kickback?
For a 180 lb male, an Intermediate Glute Kickback is about 31 lb (0.17x bodyweight). Advanced starts around 60 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Glute Kickback Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| 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 |
The Glute Kickback standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Glute Kickback Standards by Age
How the Glute Kickback standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| 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 |
The Glute Kickback standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Glute Kickback Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
What the Glute Kickback Strength Levels Mean
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.
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.
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.
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.
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
- 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?
The levels on this page are estimates from the FitnessVolt strength standards model. The Glute Kickback table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Glute Kickback itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
- Level tables: the FitnessVolt strength standards model, not meet data.
- Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
Frequently Asked Questions
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