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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 -20 lb 16 +58 lb 45 +165 lb 82 +298 lb 123 +450 lb
120 < 1 -15 lb 18 +69 lb 46 +181 lb 81 +320 lb 120 +478 lb
130 < 1 -9 lb 19 +79 lb 46 +197 lb 79 +341 lb 117 +503 lb
140 < 1 -4 lb 19 +88 lb 46 +211 lb 78 +360 lb 113 +527 lb
150 2 +0 lb 20 +97 lb 45 +225 lb 76 +378 lb 110 +549 lb
160 3 +5 lb 20 +106 lb 45 +237 lb 75 +395 lb 107 +570 lb
170 3 +9 lb 21 +114 lb 44 +249 lb 73 +411 lb 105 +590 lb
180 4 +13 lb 21 +121 lb 44 +260 lb 71 +426 lb 102 +608 lb
190 4 +17 lb 21 +128 lb 43 +271 lb 70 +440 lb 99 +625 lb
200 5 +20 lb 21 +135 lb 43 +281 lb 68 +453 lb 97 +642 lb
210 5 +23 lb 21 +141 lb 42 +290 lb 67 +465 lb 94 +657 lb
220 5 +26 lb 20 +147 lb 41 +299 lb 66 +477 lb 92 +672 lb
230 5 +29 lb 20 +152 lb 41 +307 lb 64 +488 lb 90 +686 lb
240 6 +31 lb 20 +157 lb 40 +315 lb 63 +499 lb 88 +699 lb
250 6 +33 lb 20 +162 lb 39 +322 lb 62 +509 lb 86 +712 lb
260 6 +35 lb 20 +166 lb 38 +329 lb 60 +518 lb 84 +723 lb
270 6 +37 lb 19 +170 lb 38 +336 lb 59 +527 lb 82 +735 lb
280 6 +38 lb 19 +174 lb 37 +342 lb 58 +536 lb 80 +745 lb
290 6 +40 lb 19 +177 lb 36 +347 lb 57 +544 lb 79 +756 lb
300 6 +41 lb 19 +181 lb 36 +353 lb 56 +551 lb 77 +765 lb
310 6 +42 lb 18 +183 lb 35 +358 lb 55 +558 lb 75 +775 lb
All < 1 19 45 77 112

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 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

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 ham raise 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 Bridge Back Extension