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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 876 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 -47 lb 5 +10 lb 25 +90 lb 52 +190 lb 83 +304 lb
120 < 1 -47 lb 5 +14 lb 25 +98 lb 51 +202 lb 80 +320 lb
130 < 1 -47 lb 6 +18 lb 25 +105 lb 49 +212 lb 77 +334 lb
140 < 1 -47 lb 6 +20 lb 24 +111 lb 48 +222 lb 75 +346 lb
150 < 1 -48 lb 6 +23 lb 24 +117 lb 47 +230 lb 72 +358 lb
160 < 1 -48 lb 6 +25 lb 23 +122 lb 45 +238 lb 70 +369 lb
170 < 1 -49 lb 6 +27 lb 23 +126 lb 44 +246 lb 67 +378 lb
180 < 1 -50 lb 6 +28 lb 22 +130 lb 43 +252 lb 65 +388 lb
190 < 1 -51 lb 6 +30 lb 22 +134 lb 41 +258 lb 63 +396 lb
200 < 1 -53 lb 6 +30 lb 21 +137 lb 40 +264 lb 61 +403 lb
210 < 1 -54 lb 6 +31 lb 20 +140 lb 39 +269 lb 59 +410 lb
220 < 1 -56 lb 6 +31 lb 20 +142 lb 38 +273 lb 57 +417 lb
230 < 1 -58 lb 6 +31 lb 19 +144 lb 37 +277 lb 56 +423 lb
240 < 1 -60 lb 6 +31 lb 19 +146 lb 36 +281 lb 54 +428 lb
250 < 1 -62 lb 5 +31 lb 18 +147 lb 35 +284 lb 52 +433 lb
260 < 1 -64 lb 5 +30 lb 18 +148 lb 34 +287 lb 51 +438 lb
270 < 1 -67 lb 5 +29 lb 17 +149 lb 33 +289 lb 50 +442 lb
280 < 1 -69 lb 5 +28 lb 17 +150 lb 32 +291 lb 48 +445 lb
290 < 1 -72 lb 5 +27 lb 16 +150 lb 31 +293 lb 47 +449 lb
300 < 1 -75 lb 4 +25 lb 15 +150 lb 30 +295 lb 46 +452 lb
310 < 1 -78 lb 4 +24 lb 15 +150 lb 29 +296 lb 44 +455 lb
All < 1 5 23 45 70

These male standards were last updated 4 days ago and are based on 433 filtered lifts.

Female Glute Ham Raise Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -37 lb 5 +9 lb 25 +74 lb 52 +154 lb 82 +246 lb
100 < 1 -38 lb 5 +12 lb 25 +80 lb 50 +164 lb 78 +259 lb
110 < 1 -38 lb 6 +15 lb 24 +86 lb 48 +173 lb 74 +271 lb
120 < 1 -39 lb 6 +16 lb 23 +91 lb 46 +181 lb 71 +282 lb
130 < 1 -41 lb 6 +18 lb 22 +95 lb 44 +187 lb 68 +291 lb
140 < 1 -42 lb 6 +19 lb 21 +98 lb 42 +193 lb 65 +299 lb
150 < 1 -44 lb 6 +19 lb 21 +101 lb 40 +198 lb 62 +307 lb
160 < 1 -46 lb 5 +19 lb 20 +103 lb 39 +203 lb 59 +313 lb
170 < 1 -48 lb 5 +19 lb 19 +105 lb 37 +207 lb 57 +319 lb
180 < 1 -50 lb 5 +19 lb 18 +106 lb 36 +210 lb 54 +324 lb
190 < 1 -53 lb 5 +18 lb 17 +107 lb 34 +213 lb 52 +329 lb
200 < 1 -56 lb 4 +17 lb 17 +108 lb 33 +215 lb 50 +333 lb
210 < 1 -59 lb 4 +15 lb 16 +108 lb 32 +217 lb 48 +336 lb
220 < 1 -62 lb 4 +14 lb 15 +108 lb 30 +219 lb 47 +339 lb
230 < 1 -65 lb 3 +12 lb 15 +108 lb 29 +220 lb 45 +342 lb
240 < 1 -68 lb 3 +10 lb 14 +107 lb 28 +221 lb 43 +344 lb
250 < 1 -72 lb 3 +7 lb 13 +106 lb 27 +221 lb 42 +345 lb
260 < 1 -76 lb 2 +5 lb 13 +105 lb 26 +221 lb 41 +347 lb
All < 1 5 22 44 70

These female standards were last updated 4 days ago and are based on 102 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare glute ham raise versus one of the following exercises:

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