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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 -48 lb 3 +4 lb 21 +75 lb 45 +164 lb 72 +264 lb
120 < 1 -46 lb 4 +9 lb 22 +85 lb 45 +177 lb 71 +281 lb
130 < 1 -45 lb 5 +14 lb 22 +93 lb 44 +189 lb 69 +296 lb
140 < 1 -44 lb 6 +19 lb 22 +101 lb 43 +200 lb 67 +311 lb
150 < 1 -43 lb 6 +23 lb 22 +108 lb 43 +210 lb 65 +324 lb
160 < 1 -42 lb 7 +26 lb 22 +114 lb 42 +220 lb 64 +336 lb
170 < 1 -42 lb 7 +29 lb 22 +120 lb 41 +229 lb 62 +348 lb
180 < 1 -41 lb 7 +32 lb 21 +126 lb 40 +237 lb 60 +358 lb
190 < 1 -41 lb 7 +35 lb 21 +131 lb 39 +244 lb 59 +368 lb
200 < 1 -41 lb 7 +37 lb 21 +136 lb 38 +251 lb 57 +377 lb
210 < 1 -41 lb 7 +39 lb 20 +140 lb 37 +258 lb 56 +386 lb
220 < 1 -42 lb 7 +41 lb 20 +144 lb 36 +264 lb 54 +394 lb
230 < 1 -42 lb 7 +42 lb 20 +147 lb 36 +269 lb 53 +401 lb
240 < 1 -43 lb 7 +43 lb 19 +150 lb 35 +274 lb 52 +408 lb
250 < 1 -44 lb 7 +44 lb 19 +153 lb 34 +279 lb 50 +415 lb
260 < 1 -45 lb 7 +45 lb 18 +155 lb 33 +283 lb 49 +421 lb
270 < 1 -46 lb 7 +45 lb 18 +158 lb 32 +287 lb 48 +426 lb
280 < 1 -47 lb 7 +45 lb 18 +159 lb 32 +291 lb 47 +432 lb
290 < 1 -49 lb 6 +46 lb 17 +161 lb 31 +294 lb 46 +436 lb
300 < 1 -51 lb 6 +45 lb 17 +162 lb 30 +297 lb 45 +441 lb
310 < 1 -52 lb 6 +45 lb 16 +164 lb 29 +299 lb 44 +445 lb
All < 1 6 22 42 66

These male standards were last updated 4 days ago and are based on 280 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.

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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 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 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 Diamond Pushups One Arm Push Ups Single Leg Squat Crunches One Arm Pull Ups Glute Bridge Neutral Grip Pull Ups Russian Twist Burpees Lying Leg Raise Back Extension Lunge Inverted Row Toes To Bar Hanging Leg Raise