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Glute Bridge Standards (lb)

Glute bridge strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our glute bridge standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Glute Bridge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -17 lb 11 +40 lb 32 +115 lb 56 +204 lb 83 +304 lb
120 < 1 -12 lb 13 +49 lb 33 +128 lb 56 +222 lb 82 +326 lb
130 < 1 -7 lb 14 +58 lb 33 +141 lb 55 +238 lb 80 +346 lb
140 1 -2 lb 15 +66 lb 33 +152 lb 55 +254 lb 79 +364 lb
150 2 +3 lb 15 +74 lb 33 +163 lb 54 +268 lb 77 +382 lb
160 3 +7 lb 16 +81 lb 33 +174 lb 53 +281 lb 75 +398 lb
170 4 +11 lb 16 +88 lb 33 +183 lb 52 +294 lb 73 +413 lb
180 4 +14 lb 16 +94 lb 33 +193 lb 51 +306 lb 72 +428 lb
190 5 +18 lb 16 +100 lb 32 +201 lb 51 +317 lb 70 +441 lb
200 5 +21 lb 16 +106 lb 32 +209 lb 50 +327 lb 69 +454 lb
210 5 +24 lb 16 +111 lb 31 +216 lb 49 +337 lb 67 +466 lb
220 5 +27 lb 16 +115 lb 31 +223 lb 48 +346 lb 66 +478 lb
230 6 +29 lb 16 +120 lb 30 +230 lb 47 +355 lb 64 +488 lb
240 6 +31 lb 16 +124 lb 30 +236 lb 46 +363 lb 63 +498 lb
250 6 +33 lb 16 +128 lb 30 +242 lb 45 +371 lb 61 +508 lb
260 6 +35 lb 16 +131 lb 29 +247 lb 44 +378 lb 60 +517 lb
270 6 +36 lb 15 +134 lb 29 +252 lb 43 +385 lb 59 +525 lb
280 6 +37 lb 15 +137 lb 28 +257 lb 42 +391 lb 58 +534 lb
290 6 +38 lb 15 +140 lb 27 +261 lb 42 +397 lb 56 +541 lb
300 6 +39 lb 15 +142 lb 27 +265 lb 41 +403 lb 55 +548 lb
310 6 +40 lb 14 +144 lb 27 +269 lb 40 +408 lb 54 +555 lb
All < 1 14 33 55 80

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Female Glute Bridge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -33 lb 4 +7 lb 21 +61 lb 42 +126 lb 67 +199 lb
100 < 1 -30 lb 6 +14 lb 22 +72 lb 43 +141 lb 66 +218 lb
110 < 1 -26 lb 7 +21 lb 23 +82 lb 43 +155 lb 65 +235 lb
120 < 1 -23 lb 8 +27 lb 23 +92 lb 42 +168 lb 63 +251 lb
130 < 1 -21 lb 9 +33 lb 24 +100 lb 42 +180 lb 62 +266 lb
140 < 1 -18 lb 9 +38 lb 24 +109 lb 41 +190 lb 60 +280 lb
150 < 1 -16 lb 9 +43 lb 24 +116 lb 41 +201 lb 59 +292 lb
160 < 1 -14 lb 10 +48 lb 24 +123 lb 40 +210 lb 57 +304 lb
170 < 1 -12 lb 10 +52 lb 23 +129 lb 39 +219 lb 56 +315 lb
180 < 1 -10 lb 10 +55 lb 23 +135 lb 38 +227 lb 55 +325 lb
190 < 1 -9 lb 10 +58 lb 23 +140 lb 37 +234 lb 53 +334 lb
200 < 1 -8 lb 10 +61 lb 22 +145 lb 37 +241 lb 52 +343 lb
210 < 1 -7 lb 10 +64 lb 22 +150 lb 36 +247 lb 51 +351 lb
220 < 1 -6 lb 10 +66 lb 21 +154 lb 35 +253 lb 49 +358 lb
230 1 -6 lb 10 +68 lb 21 +157 lb 34 +258 lb 48 +365 lb
240 1 -6 lb 10 +70 lb 21 +161 lb 33 +263 lb 47 +372 lb
250 1 -6 lb 9 +71 lb 20 +164 lb 33 +268 lb 46 +378 lb
260 1 -6 lb 9 +73 lb 20 +166 lb 32 +272 lb 45 +384 lb
All < 1 8 24 44 67

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 lifts + More Exercises

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Exercise Comparisons

Compare glute bridge versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Muscle Ups Sit Ups One Arm Push Ups Burpees Crunches Neutral Grip Pull Ups Handstand Push Ups Single Leg Squat One Arm Pull Ups Toes To Bar Russian Twist Lying Leg Raise Hanging Leg Raise Diamond Pushups Lunge Inverted Row Glute Ham Raise Back Extension

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