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.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Glute Kickback for a 180 lb male is about 31 lb (0.17x bodyweight). Use the calculator below to convert your own Glute Kickback into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 60 lb (0.33x bodyweight).
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
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?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Glute Kickback 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 Kickback?
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 | 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 |
Is Your Glute Kickback Good?
A quick read on what counts as a good Glute Kickback at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Glute Kickback is about 31 lb (0.17x bodyweight). Advanced lifters hit 60 lb (0.33x), and Elite is 94 lb (0.52x).
Women (140 lb): a good (Intermediate) Glute Kickback is about 27 lb (0.19x bodyweight). Advanced lifters hit 53 lb (0.38x), and Elite is 83 lb (0.59x).
How Much Should You Be Able to Glute Kickback?
Men: a 180 lb male should lift about 31 lb at an Intermediate level.
Women: a 140 lb female should lift about 27 lb at an Intermediate level.
By bodyweight (men): A 150 lb lifter lifts about 30 lb, and a 220 lb lifter lifts about 31 lb at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male lifts about 31 lb, while by age 50 the Intermediate standard is about 24 lb. See the By Age tab for every age band.
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How Does Age Affect Glute Kickback Strength?
How Glute Kickback 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 | 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?
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 Kickback Good for Your Weight?
Use this page to compare your Glute Kickback 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 Kickback 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
