Weighted Glute Bridge Hold Strength Standards
Under strict Weighted Glute Bridge Hold strength standards, Novice starts around 0.25x bodyweight for men and 0.2x for women, while Elite starts around 1x for men and 0.8x for women using the normalized 60-second weighted-hold score.
Enter your sex, bodyweight, age, added load, and hold time to see whether your Weighted Glute Bridge Hold is Novice, Intermediate, Advanced, or Elite for your bodyweight and age.
The calculator converts added load and hold time into an equivalent added-load-to-bodyweight ratio at 60 seconds, then compares that score with the Weighted Glute Bridge Hold standards for your sex, bodyweight, and age. This keeps the result focused on weighted isometric strength instead of reps, estimated 1RM, or unloaded hold time.
Understanding Your Weighted Glute Bridge Hold Score
Your score shows how strong your Weighted Glute Bridge Hold was for your bodyweight. It considers both the weight you added and how long you held the position.
A higher score means you held more weight, held the position longer, or did both. For example, adding weight can improve your score even if the hold is shorter, while holding the same weight longer can also improve it.
Your result is classified as Beginner, Novice, Intermediate, Advanced, or Elite. Use that level to understand your current performance, then use the calculator’s next target to plan what to improve.
Only compare attempts performed with the same setup, body position, load placement, side-handling rule, and stop rules. Otherwise, a higher score may reflect an easier setup rather than improved strength.
Weighted Glute Bridge Hold Strength Standards
The tables below show the added weight needed to reach each Weighted Glute Bridge Hold strength level when the hold lasts 60 seconds.
Find the row closest to your bodyweight, then compare your added weight with the Novice, Intermediate, Advanced, Elite, and Stretch targets. If your hold lasted more or less than 60 seconds, use the calculator because hold time changes the result.
These are Endura’s standards for comparing consistent Weighted Glute Bridge Hold attempts. They are not population averages.
How Endura set these standards: We anchored the test at a strict 60-second Weighted Glute Bridge Hold, calibrated added-weight-to-bodyweight targets to balance load and hold time, and checked the tiers against the reviewed movement anchors for this exercise. These are Endura benchmarks, not population percentiles.
| Bodyweight | Novice 0.25x | Intermediate 0.5x | Advanced 0.75x | Elite 1x | Stretch target 1.25x |
|---|---|---|---|---|---|
| 120 lb | 30 lb | 60 lb | 90 lb | 120 lb+ | 150 lb |
| 130 lb | 32.5 lb | 65 lb | 97.5 lb | 130 lb+ | 162.5 lb |
| 140 lb | 35 lb | 70 lb | 105 lb | 140 lb+ | 175 lb |
| 150 lb | 37.5 lb | 75 lb | 112.5 lb | 150 lb+ | 187.5 lb |
| 160 lb | 40 lb | 80 lb | 120 lb | 160 lb+ | 200 lb |
| 170 lb | 42.5 lb | 85 lb | 127.5 lb | 170 lb+ | 212.5 lb |
| 180 lb | 45 lb | 90 lb | 135 lb | 180 lb+ | 225 lb |
| 190 lb | 47.5 lb | 95 lb | 142.5 lb | 190 lb+ | 237.5 lb |
| 200 lb | 50 lb | 100 lb | 150 lb | 200 lb+ | 250 lb |
| 210 lb | 52.5 lb | 105 lb | 157.5 lb | 210 lb+ | 262.5 lb |
| 220 lb | 55 lb | 110 lb | 165 lb | 220 lb+ | 275 lb |
| 230 lb | 57.5 lb | 115 lb | 172.5 lb | 230 lb+ | 287.5 lb |
| 240 lb | 60 lb | 120 lb | 180 lb | 240 lb+ | 300 lb |
| 250 lb | 62.5 lb | 125 lb | 187.5 lb | 250 lb+ | 312.5 lb |
| 260 lb | 65 lb | 130 lb | 195 lb | 260 lb+ | 325 lb |
| Bodyweight | Novice 0.2x | Intermediate 0.4x | Advanced 0.6x | Elite 0.8x | Stretch target 1x |
|---|---|---|---|---|---|
| 100 lb | 20 lb | 40 lb | 60 lb | 80 lb+ | 100 lb |
| 110 lb | 22 lb | 44 lb | 66 lb | 88 lb+ | 110 lb |
| 120 lb | 24 lb | 48 lb | 72 lb | 96 lb+ | 120 lb |
| 130 lb | 26 lb | 52 lb | 78 lb | 104 lb+ | 130 lb |
| 140 lb | 28 lb | 56 lb | 84 lb | 112 lb+ | 140 lb |
| 150 lb | 30 lb | 60 lb | 90 lb | 120 lb+ | 150 lb |
| 160 lb | 32 lb | 64 lb | 96 lb | 128 lb+ | 160 lb |
| 170 lb | 34 lb | 68 lb | 102 lb | 136 lb+ | 170 lb |
| 180 lb | 36 lb | 72 lb | 108 lb | 144 lb+ | 180 lb |
| 190 lb | 38 lb | 76 lb | 114 lb | 152 lb+ | 190 lb |
| 200 lb | 40 lb | 80 lb | 120 lb | 160 lb+ | 200 lb |
| 210 lb | 42 lb | 84 lb | 126 lb | 168 lb+ | 210 lb |
| 220 lb | 44 lb | 88 lb | 132 lb | 176 lb+ | 220 lb |
How the Weighted Glute Bridge Hold Calculator Works
The calculator first compares the weight you added with your bodyweight. It then adjusts the result based on how long you held the Weighted Glute Bridge Hold. Pounds and kilograms are converted automatically, so you can use either unit.
For example, a 180 lb person holding 135 lb for 60 seconds scores 0.75x bodyweight. Holding the same weight longer raises the score, while holding it for less time lowers the score. Extra time can improve the score for up to 120 seconds; holding longer than that does not add more credit.
Your age and sex determine which strength standards your score is compared with. They do not change the score produced by the attempt itself.
The calculator also shows how much added weight you would need to reach the next strength level at the same hold time you entered. This gives you a practical target without requiring every test to last exactly 60 seconds.
Weighted Glute Bridge Hold Load and Hold-Time Comparisons
Added weight and hold time both affect your Weighted Glute Bridge Hold score. These examples show how different attempts compare for a 180-pound person.
| Added weight | Hold time | Added-load ratio | Normalized score |
|---|---|---|---|
| 135 lb | 60 sec | 0.75x | 0.75x |
| 200 lb | 30 sec | 1.111x | 0.661x |
| 75 lb | 120 sec | 0.417x | 0.833x |
A heavier attempt does not necessarily produce a higher score if it is held for much less time. Use the calculator to compare attempts using your own bodyweight and exact hold time.
Weighted Glute Bridge Hold Milestones and Next Targets
Weighted Glute Bridge Hold progress can come from adding weight, holding the position longer, or improving both. These changes do not affect your score equally. A shorter hold requires more added weight to reach the same strength level, while a longer hold requires less weight because the calculator gives credit for the additional time.
For example, a 180 lb man reaches the Intermediate benchmark with 90 lb for 60 seconds. He would need about 151.5 lb for a 30-second hold, or 60 lb for a 90-second hold, to reach the same level. Use the table for reference, then enter your own bodyweight, sex, age, and hold time into the calculator for your exact next target.
| Example user | Hold time | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 180 lb man | 30 sec | 75.5 lb | 151.5 lb | 227 lb | 302.5 lb |
| 180 lb man | 60 sec | 45 lb | 90 lb | 135 lb | 180 lb |
| 180 lb man | 90 sec | 30 lb | 60 lb | 90 lb | 120 lb |
| 140 lb woman | 30 sec | 47 lb | 94 lb | 141.5 lb | 188.5 lb |
| 140 lb woman | 60 sec | 28 lb | 56 lb | 84 lb | 112 lb |
| 140 lb woman | 90 sec | 18.5 lb | 37.5 lb | 56 lb | 74.5 lb |
Weighted Glute Bridge Hold Testing Rules
Timing starts after shoulders and upper back are grounded, both feet are planted, the padded or unpadded bar is centered across the hips, hips reach full extension with a neutral pelvis, and the bar is stable. During the attempt, maintain two-side full hip extension, neutral pelvis and ribs, planted feet, grounded shoulders/upper back, and stable bar position; hands may prevent rolling but may not lift or support load.
Stop at the first hip sag, foot movement, bar displacement, lumbar overextension, shoulder/upper-back position loss, hand-assisted lifting, outside assistance, or voluntary end. Entered load is total straight-bar-and-plate weight centered across the hips; bodyweight is excluded and padding adds no scored load. Two-side simultaneous test; no side selector or separate-side aggregation.
| Attempt rule | Counts? |
|---|---|
| Maintain two-side full hip extension, neutral pelvis and ribs, planted feet, grounded shoulders/upper back, and stable bar position; hands may prevent rolling but may not lift or support load. | Yes |
| Two-side simultaneous test; no side selector or separate-side aggregation. | Yes |
| Does not count: Bodyweight, single-leg, bench hip thrust, feet-elevated, rep-based, non-barbell, band-resisted, machine, partial-lockout, hand-supported, or segmented attempts do not count. | No |
| The recorded time continues after a stop condition occurs: stop at the first hip sag, foot movement, bar displacement, lumbar overextension, shoulder/upper-back position loss, hand-assisted lifting, outside assistance, or voluntary end | No |
Related Strength Standards Tools
Weighted Glute Bridge Hold combines external load with hold time, so the closest comparison is Glute Bridge Hold Standards. Using both calculators can show how the weighted hold differs from the related bodyweight-time test.
Barbell Hip Thrust Hold Standards and Barbell Glute Bridge Standards provide the primary nearby comparisons, while Single-Leg Glute Bridge Hold Standards and Hip Thrust Standards broaden the comparison to other strength qualities. Because these tools measure different performances, use them to explore other parts of your strength profile—not as interchangeable Weighted Glute Bridge Hold scores. Retest each tool with its own strict setup and scoring rules so changes remain meaningful over time. Compare trends within each calculator instead of treating the displayed levels as direct equivalents.
| Related tool | Why it is related | What that tool measures |
|---|---|---|
| Glute Bridge Hold Standards | Closest movement comparison without added weight | Bodyweight hold time |
| Barbell Hip Thrust Hold Standards | Primary weighted-hold comparison | Added load and hold time combined into a weighted-hold score |
| Barbell Glute Bridge Standards | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Single-Leg Glute Bridge Hold Standards | Broader loaded-performance comparison | Bodyweight hold time |
| Hip Thrust Standards | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |