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Glute Ham Raise Standards (lb)

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

Our glute ham raise 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 Ham Raise Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -62 lb < 1 -11 lb 17 +61 lb 42 +153 lb 71 +259 lb
120 < 1 -60 lb < 1 -4 lb 19 +73 lb 43 +170 lb 71 +282 lb
130 < 1 -57 lb 2 +3 lb 20 +85 lb 44 +187 lb 70 +303 lb
140 < 1 -55 lb 4 +10 lb 21 +96 lb 44 +203 lb 70 +323 lb
150 < 1 -52 lb 5 +16 lb 22 +107 lb 44 +218 lb 69 +341 lb
160 < 1 -49 lb 6 +23 lb 22 +117 lb 44 +232 lb 68 +359 lb
170 < 1 -47 lb 7 +29 lb 23 +127 lb 44 +245 lb 67 +376 lb
180 < 1 -45 lb 7 +34 lb 23 +136 lb 43 +257 lb 66 +392 lb
190 < 1 -42 lb 8 +40 lb 23 +145 lb 43 +269 lb 65 +406 lb
200 < 1 -40 lb 8 +45 lb 23 +153 lb 43 +280 lb 64 +421 lb
210 < 1 -38 lb 8 +49 lb 23 +160 lb 42 +291 lb 62 +434 lb
220 < 1 -36 lb 9 +54 lb 23 +168 lb 42 +301 lb 61 +447 lb
230 < 1 -35 lb 9 +58 lb 23 +175 lb 41 +311 lb 60 +459 lb
240 < 1 -33 lb 9 +62 lb 23 +181 lb 40 +320 lb 59 +470 lb
250 < 1 -32 lb 9 +66 lb 23 +187 lb 40 +328 lb 58 +481 lb
260 < 1 -31 lb 9 +69 lb 23 +193 lb 39 +336 lb 57 +492 lb
270 < 1 -30 lb 9 +72 lb 23 +198 lb 39 +344 lb 56 +502 lb
280 < 1 -29 lb 9 +75 lb 22 +204 lb 38 +351 lb 55 +511 lb
290 < 1 -28 lb 9 +78 lb 22 +208 lb 38 +358 lb 54 +520 lb
300 < 1 -27 lb 9 +81 lb 22 +213 lb 37 +365 lb 53 +528 lb
310 < 1 -27 lb 9 +83 lb 22 +217 lb 36 +371 lb 52 +537 lb
All < 1 5 23 46 72

These male standards were last updated yesterday and are based on 183 filtered lifts.

Female Glute Ham Raise Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -35 lb 9 +24 lb 37 +109 lb 73 +218 lb 115 +343 lb
100 < 1 -32 lb 10 +32 lb 37 +123 lb 72 +237 lb 111 +368 lb
110 < 1 -30 lb 11 +40 lb 38 +136 lb 70 +255 lb 107 +391 lb
120 < 1 -27 lb 12 +47 lb 37 +148 lb 68 +272 lb 103 +412 lb
130 < 1 -24 lb 13 +54 lb 37 +158 lb 67 +287 lb 100 +431 lb
140 < 1 -22 lb 13 +60 lb 37 +168 lb 65 +301 lb 97 +449 lb
150 < 1 -20 lb 14 +65 lb 36 +178 lb 63 +313 lb 93 +465 lb
160 < 1 -19 lb 14 +70 lb 35 +186 lb 61 +325 lb 91 +480 lb
170 < 1 -17 lb 14 +75 lb 35 +194 lb 60 +336 lb 88 +494 lb
180 < 1 -16 lb 14 +79 lb 34 +201 lb 58 +347 lb 85 +508 lb
190 < 1 -15 lb 14 +83 lb 33 +208 lb 57 +356 lb 83 +520 lb
200 < 1 -14 lb 13 +86 lb 33 +214 lb 55 +365 lb 80 +531 lb
210 < 1 -14 lb 13 +89 lb 32 +219 lb 54 +373 lb 78 +542 lb
220 < 1 -13 lb 13 +92 lb 31 +224 lb 52 +381 lb 76 +552 lb
230 < 1 -13 lb 13 +94 lb 30 +229 lb 51 +388 lb 74 +561 lb
240 < 1 -13 lb 12 +96 lb 30 +234 lb 50 +395 lb 72 +570 lb
250 < 1 -14 lb 12 +98 lb 29 +237 lb 49 +401 lb 70 +578 lb
260 < 1 -14 lb 12 +99 lb 28 +241 lb 47 +406 lb 68 +586 lb
All < 1 11 37 68 103

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

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Bodyweight

Pull Ups 932,000 lifts Push Ups 449,000 lifts Dips 374,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Crunches 30,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Burpees 10,000 lifts Single Leg Squat 16,000 lifts Lunge 7,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Glute Bridge 859 lifts Back Extension 1,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 818 lifts Inverted Row 772 lifts Glute Ham Raise 393 lifts Hanging Leg Raise 1,000 lifts Lying Leg Raise 703 lifts

Olympic

Power Clean 408,000 lifts Clean and Jerk 152,000 lifts Snatch 155,000 lifts Clean 120,000 lifts Hang Clean 3,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Clean and Press 106,000 lifts Power Snatch 8,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 797,000 lifts Dumbbell Curl 636,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 191,000 lifts Dumbbell Row 155,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Dumbbell Front Raise 37,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Decline Dumbbell Bench Press 5,000 lifts Chest Supported Dumbbell Row 969 lifts Dumbbell Pullover 8,000 lifts Dumbbell Concentration Curl 30,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 65,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Vertical Leg Press 17,000 lifts Hip Abduction 10,000 lifts Lying Leg Curl 34,000 lifts Seated Calf Raise 10,000 lifts Seated Leg Curl 44,000 lifts Hack Squat 15,000 lifts Hip Adduction 6,000 lifts

Cable

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Exercise Comparisons

Compare glute ham raise versus one of the following exercises:

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