Glute Ham Raise Standards

Measured in 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.

Male Glute Ham Raise Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -73 lb < 1 -20 lb 17 +60 lb 45 +165 lb 79 +288 lb
120 < 1 -71 lb < 1 -13 lb 19 +73 lb 46 +184 lb 79 +313 lb
130 < 1 -69 lb < 1 -6 lb 20 +86 lb 47 +202 lb 78 +337 lb
140 < 1 -67 lb 2 +1 lb 22 +98 lb 48 +220 lb 77 +359 lb
150 < 1 -65 lb 3 +8 lb 22 +110 lb 48 +236 lb 77 +380 lb
160 < 1 -63 lb 5 +15 lb 23 +121 lb 48 +252 lb 75 +400 lb
170 < 1 -61 lb 5 +21 lb 24 +131 lb 48 +267 lb 74 +419 lb
180 < 1 -59 lb 6 +27 lb 24 +141 lb 47 +281 lb 73 +437 lb
190 < 1 -57 lb 7 +33 lb 24 +151 lb 47 +294 lb 72 +454 lb
200 < 1 -55 lb 7 +38 lb 24 +160 lb 46 +307 lb 71 +470 lb
210 < 1 -53 lb 8 +43 lb 25 +169 lb 46 +319 lb 70 +485 lb
220 < 1 -51 lb 8 +48 lb 25 +177 lb 46 +330 lb 69 +500 lb
230 < 1 -49 lb 8 +53 lb 25 +185 lb 45 +341 lb 67 +514 lb
240 < 1 -48 lb 8 +57 lb 24 +192 lb 44 +351 lb 66 +527 lb
250 < 1 -46 lb 9 +62 lb 24 +199 lb 44 +361 lb 65 +539 lb
260 < 1 -45 lb 9 +66 lb 24 +206 lb 43 +371 lb 64 +551 lb
270 < 1 -44 lb 9 +69 lb 24 +212 lb 43 +380 lb 63 +563 lb
280 < 1 -43 lb 9 +73 lb 24 +218 lb 42 +388 lb 62 +574 lb
290 < 1 -42 lb 9 +76 lb 24 +224 lb 41 +396 lb 61 +584 lb
300 < 1 -41 lb 9 +79 lb 23 +229 lb 41 +404 lb 60 +594 lb
310 < 1 -41 lb 9 +82 lb 23 +234 lb 40 +411 lb 59 +604 lb
All < 1 4 24 50 81

These male standards were last updated 5 days ago and are based on 692 filtered lifts.

lb
reps

Female Glute Ham Raise Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -58 lb < 1 -15 lb 17 +48 lb 44 +131 lb 76 +228 lb
100 < 1 -56 lb < 1 -8 lb 19 +62 lb 46 +151 lb 76 +253 lb
110 < 1 -54 lb 1 -0 lb 21 +75 lb 47 +169 lb 76 +277 lb
120 < 1 -51 lb 4 +7 lb 22 +87 lb 47 +186 lb 75 +299 lb
130 < 1 -48 lb 5 +14 lb 23 +99 lb 47 +202 lb 74 +319 lb
140 < 1 -45 lb 6 +21 lb 24 +110 lb 47 +217 lb 73 +338 lb
150 < 1 -43 lb 7 +28 lb 24 +120 lb 47 +232 lb 72 +356 lb
160 < 1 -40 lb 8 +34 lb 25 +130 lb 46 +245 lb 70 +373 lb
170 < 1 -38 lb 8 +39 lb 25 +139 lb 46 +258 lb 69 +389 lb
180 < 1 -35 lb 9 +45 lb 25 +148 lb 45 +270 lb 68 +404 lb
190 < 1 -33 lb 9 +50 lb 25 +156 lb 45 +281 lb 67 +418 lb
200 < 1 -31 lb 9 +55 lb 25 +163 lb 44 +291 lb 65 +432 lb
210 < 1 -30 lb 9 +59 lb 25 +171 lb 44 +301 lb 64 +444 lb
220 < 1 -28 lb 9 +63 lb 25 +177 lb 43 +311 lb 63 +456 lb
230 < 1 -27 lb 10 +67 lb 24 +184 lb 42 +320 lb 61 +468 lb
240 < 1 -25 lb 10 +71 lb 24 +190 lb 42 +328 lb 60 +478 lb
250 < 1 -24 lb 10 +74 lb 24 +195 lb 41 +336 lb 59 +489 lb
260 < 1 -23 lb 10 +77 lb 24 +201 lb 40 +344 lb 58 +498 lb
All < 1 4 24 50 80

These female standards were last updated 5 days ago and are based on 160 filtered lifts.

lb
reps

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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.

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Barbell

Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

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 Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback