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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 based on 1,000 lifts by Strength Level users.

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 -70 lb < 1 -17 lb 17 +62 lb 45 +165 lb 79 +286 lb
120 < 1 -69 lb < 1 -10 lb 19 +75 lb 47 +184 lb 78 +311 lb
130 < 1 -67 lb 1 -3 lb 21 +88 lb 47 +202 lb 78 +334 lb
140 < 1 -65 lb 3 +4 lb 22 +100 lb 48 +220 lb 77 +356 lb
150 < 1 -62 lb 4 +11 lb 23 +111 lb 48 +236 lb 76 +377 lb
160 < 1 -60 lb 5 +18 lb 23 +122 lb 48 +251 lb 75 +397 lb
170 < 1 -58 lb 6 +24 lb 24 +133 lb 47 +266 lb 74 +416 lb
180 < 1 -55 lb 7 +30 lb 24 +143 lb 47 +280 lb 73 +433 lb
190 < 1 -53 lb 7 +36 lb 25 +152 lb 47 +293 lb 72 +450 lb
200 < 1 -51 lb 8 +41 lb 25 +161 lb 46 +306 lb 70 +466 lb
210 < 1 -49 lb 8 +46 lb 25 +170 lb 46 +317 lb 69 +481 lb
220 < 1 -47 lb 8 +51 lb 25 +178 lb 45 +329 lb 68 +495 lb
230 < 1 -45 lb 9 +56 lb 25 +186 lb 45 +340 lb 67 +509 lb
240 < 1 -44 lb 9 +60 lb 25 +193 lb 44 +350 lb 66 +522 lb
250 < 1 -42 lb 9 +65 lb 24 +200 lb 44 +360 lb 65 +534 lb
260 < 1 -41 lb 9 +68 lb 24 +206 lb 43 +369 lb 64 +546 lb
270 < 1 -40 lb 9 +72 lb 24 +213 lb 42 +378 lb 62 +558 lb
280 < 1 -39 lb 9 +75 lb 24 +219 lb 42 +386 lb 61 +568 lb
290 < 1 -38 lb 9 +79 lb 24 +224 lb 41 +394 lb 60 +579 lb
300 < 1 -37 lb 9 +82 lb 23 +230 lb 41 +402 lb 59 +588 lb
310 < 1 -37 lb 9 +84 lb 23 +235 lb 40 +409 lb 58 +598 lb
All < 1 4 24 50 80

These male standards were last updated a week ago and are based on 543 filtered lifts.

Female Glute Ham Raise Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -56 lb < 1 -17 lb 14 +39 lb 38 +111 lb 65 +195 lb
100 < 1 -52 lb < 1 -7 lb 17 +55 lb 41 +133 lb 67 +223 lb
110 < 1 -47 lb 2 +3 lb 20 +71 lb 43 +155 lb 68 +249 lb
120 < 1 -42 lb 5 +13 lb 22 +86 lb 44 +175 lb 69 +274 lb
130 < 1 -36 lb 7 +23 lb 24 +101 lb 45 +194 lb 69 +298 lb
140 < 1 -31 lb 8 +32 lb 25 +114 lb 46 +212 lb 69 +320 lb
150 < 1 -26 lb 9 +42 lb 26 +128 lb 46 +230 lb 69 +342 lb
160 < 1 -20 lb 10 +51 lb 27 +141 lb 47 +246 lb 68 +362 lb
170 < 1 -15 lb 11 +59 lb 27 +153 lb 47 +262 lb 68 +381 lb
180 < 1 -10 lb 12 +68 lb 28 +164 lb 47 +277 lb 67 +399 lb
190 1 -5 lb 12 +76 lb 28 +175 lb 46 +291 lb 66 +416 lb
200 1 +0 lb 13 +83 lb 28 +186 lb 46 +305 lb 65 +433 lb
210 2 +5 lb 13 +91 lb 29 +196 lb 46 +318 lb 65 +449 lb
220 3 +9 lb 14 +98 lb 29 +206 lb 46 +330 lb 64 +464 lb
230 3 +13 lb 14 +104 lb 29 +215 lb 45 +342 lb 63 +478 lb
240 4 +17 lb 14 +111 lb 28 +224 lb 45 +353 lb 62 +492 lb
250 4 +21 lb 14 +117 lb 28 +232 lb 44 +364 lb 61 +505 lb
260 5 +24 lb 15 +122 lb 28 +240 lb 44 +374 lb 60 +517 lb
All < 1 6 25 50 78

These female standards were last updated a week ago and are based on 127 filtered lifts.

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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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 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 Handstand Push Ups Sit Ups Single Leg Squat Diamond Pushups Neutral Grip Pull Ups One Arm Pull Ups One Arm Push Ups Burpees Inverted Row Crunches Glute Bridge Russian Twist Back Extension Lunge Hanging Leg Raise Toes To Bar Lying Leg Raise