Barbell Glute Bridge vs Dumbbell Glute Bridge Strength Standards
Compare your barbell glute bridge and dumbbell glute bridge against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip lockout and a strict floor dumbbell glute bridge from a controlled bottom to full hip extension. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Glute Bridge vs Dumbbell Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell glute bridge and dumbbell glute bridge to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell glute bridge and dumbbell glute bridge.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Glute Bridge / Dumbbell Glute Bridge, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Glute Bridge vs Dumbbell Glute Bridge Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Dumbbell Glute Bridge. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 115 / 84 lb 52.2 / 38.1 kg | 158 / 123 lb 71.7 / 55.8 kg | 215 / 168 lb 97.5 / 76.2 kg | 278 / 216 lb 126.1 / 98 kg |
| 130 lb 59 kg | 121 / 89 lb 54.9 / 40.4 kg | 166 / 130 lb 75.3 / 59 kg | 227 / 177 lb 103 / 80.3 kg | 294 / 228 lb 133.4 / 103.4 kg |
| 140 lb 63.5 kg | 127 / 93 lb 57.6 / 42.2 kg | 175 / 136 lb 79.4 / 61.7 kg | 238 / 186 lb 108 / 84.4 kg | 308 / 239 lb 139.7 / 108.4 kg |
| 150 lb 68 kg | 133 / 97 lb 60.3 / 44 kg | 183 / 143 lb 83 / 64.9 kg | 249 / 195 lb 112.9 / 88.5 kg | 323 / 250 lb 146.5 / 113.4 kg |
| 160 lb 72.6 kg | 139 / 102 lb 63 / 46.3 kg | 191 / 149 lb 86.6 / 67.6 kg | 260 / 203 lb 117.9 / 92.1 kg | 337 / 261 lb 152.9 / 118.4 kg |
| 170 lb 77.1 kg | 145 / 106 lb 65.8 / 48.1 kg | 199 / 155 lb 90.3 / 70.3 kg | 271 / 212 lb 122.9 / 96.2 kg | 351 / 272 lb 159.2 / 123.4 kg |
| 180 lb 81.6 kg | 150 / 110 lb 68 / 49.9 kg | 206 / 161 lb 93.4 / 73 kg | 282 / 220 lb 127.9 / 99.8 kg | 365 / 283 lb 165.6 / 128.4 kg |
| 190 lb 86.2 kg | 156 / 114 lb 70.8 / 51.7 kg | 214 / 167 lb 97.1 / 75.7 kg | 292 / 228 lb 132.4 / 103.4 kg | 378 / 293 lb 171.5 / 132.9 kg |
| 200 lb 90.7 kg | 161 / 118 lb 73 / 53.5 kg | 221 / 173 lb 100.2 / 78.5 kg | 302 / 236 lb 137 / 107 kg | 391 / 303 lb 177.4 / 137.4 kg |
| 210 lb 95.3 kg | 167 / 122 lb 75.7 / 55.3 kg | 229 / 179 lb 103.9 / 81.2 kg | 312 / 244 lb 141.5 / 110.7 kg | 404 / 313 lb 183.3 / 142 kg |
| 220 lb 99.8 kg | 172 / 126 lb 78 / 57.2 kg | 236 / 184 lb 107 / 83.5 kg | 322 / 251 lb 146.1 / 113.9 kg | 417 / 323 lb 189.1 / 146.5 kg |
| 230 lb 104.3 kg | 177 / 129 lb 80.3 / 58.5 kg | 243 / 190 lb 110.2 / 86.2 kg | 332 / 259 lb 150.6 / 117.5 kg | 429 / 333 lb 194.6 / 151 kg |
| 240 lb 108.9 kg | 182 / 133 lb 82.6 / 60.3 kg | 250 / 195 lb 113.4 / 88.5 kg | 341 / 266 lb 154.7 / 120.7 kg | 442 / 342 lb 200.5 / 155.1 kg |
| 250 lb 113.4 kg | 187 / 137 lb 84.8 / 62.1 kg | 257 / 201 lb 116.6 / 91.2 kg | 351 / 274 lb 159.2 / 124.3 kg | 454 / 352 lb 205.9 / 159.7 kg |
| 260 lb 117.9 kg | 192 / 141 lb 87.1 / 64 kg | 264 / 206 lb 119.7 / 93.4 kg | 360 / 281 lb 163.3 / 127.5 kg | 466 / 361 lb 211.4 / 163.7 kg |
| 270 lb 122.5 kg | 197 / 144 lb 89.4 / 65.3 kg | 270 / 211 lb 122.5 / 95.7 kg | 369 / 288 lb 167.4 / 130.6 kg | 478 / 370 lb 216.8 / 167.8 kg |
| 280 lb 127 kg | 202 / 148 lb 91.6 / 67.1 kg | 277 / 216 lb 125.6 / 98 kg | 378 / 295 lb 171.5 / 133.8 kg | 490 / 379 lb 222.3 / 171.9 kg |
| 290 lb 131.5 kg | 207 / 151 lb 93.9 / 68.5 kg | 284 / 221 lb 128.8 / 100.2 kg | 387 / 302 lb 175.5 / 137 kg | 501 / 388 lb 227.2 / 176 kg |
| 300 lb 136.1 kg | 212 / 155 lb 96.2 / 70.3 kg | 290 / 226 lb 131.5 / 102.5 kg | 396 / 309 lb 179.6 / 140.2 kg | 513 / 397 lb 232.7 / 180.1 kg |
Women’s Barbell Glute Bridge vs Dumbbell Glute Bridge Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Dumbbell Glute Bridge. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 85 / 50 lb 38.6 / 22.7 kg | 121 / 76 lb 54.9 / 34.5 kg | 166 / 105 lb 75.3 / 47.6 kg | 217 / 140 lb 98.4 / 63.5 kg |
| 110 lb 49.9 kg | 91 / 54 lb 41.3 / 24.5 kg | 129 / 81 lb 58.5 / 36.7 kg | 176 / 112 lb 79.8 / 50.8 kg | 232 / 149 lb 105.2 / 67.6 kg |
| 120 lb 54.4 kg | 97 / 57 lb 44 / 25.9 kg | 137 / 85 lb 62.1 / 38.6 kg | 187 / 119 lb 84.8 / 54 kg | 246 / 158 lb 111.6 / 71.7 kg |
| 130 lb 59 kg | 102 / 60 lb 46.3 / 27.2 kg | 145 / 90 lb 65.8 / 40.8 kg | 197 / 125 lb 89.4 / 56.7 kg | 259 / 166 lb 117.5 / 75.3 kg |
| 140 lb 63.5 kg | 107 / 63 lb 48.5 / 28.6 kg | 152 / 95 lb 68.9 / 43.1 kg | 207 / 132 lb 93.9 / 59.9 kg | 272 / 175 lb 123.4 / 79.4 kg |
| 150 lb 68 kg | 112 / 66 lb 50.8 / 29.9 kg | 159 / 99 lb 72.1 / 44.9 kg | 217 / 138 lb 98.4 / 62.6 kg | 285 / 183 lb 129.3 / 83 kg |
| 160 lb 72.6 kg | 117 / 69 lb 53.1 / 31.3 kg | 166 / 103 lb 75.3 / 46.7 kg | 227 / 144 lb 103 / 65.3 kg | 298 / 191 lb 135.2 / 86.6 kg |
| 170 lb 77.1 kg | 122 / 72 lb 55.3 / 32.7 kg | 173 / 108 lb 78.5 / 49 kg | 236 / 150 lb 107 / 68 kg | 310 / 199 lb 140.6 / 90.3 kg |
| 180 lb 81.6 kg | 126 / 75 lb 57.2 / 34 kg | 180 / 112 lb 81.6 / 50.8 kg | 245 / 156 lb 111.1 / 70.8 kg | 322 / 207 lb 146.1 / 93.9 kg |
| 190 lb 86.2 kg | 131 / 77 lb 59.4 / 34.9 kg | 186 / 116 lb 84.4 / 52.6 kg | 254 / 162 lb 115.2 / 73.5 kg | 334 / 214 lb 151.5 / 97.1 kg |
| 200 lb 90.7 kg | 136 / 80 lb 61.7 / 36.3 kg | 193 / 120 lb 87.5 / 54.4 kg | 263 / 167 lb 119.3 / 75.7 kg | 345 / 222 lb 156.5 / 100.7 kg |
| 210 lb 95.3 kg | 140 / 83 lb 63.5 / 37.6 kg | 199 / 124 lb 90.3 / 56.2 kg | 272 / 173 lb 123.4 / 78.5 kg | 357 / 229 lb 161.9 / 103.9 kg |
| 220 lb 99.8 kg | 145 / 85 lb 65.8 / 38.6 kg | 205 / 128 lb 93 / 58.1 kg | 280 / 178 lb 127 / 80.7 kg | 368 / 236 lb 166.9 / 107 kg |
| 230 lb 104.3 kg | 149 / 88 lb 67.6 / 39.9 kg | 211 / 132 lb 95.7 / 59.9 kg | 289 / 184 lb 131.1 / 83.5 kg | 379 / 243 lb 171.9 / 110.2 kg |
| 240 lb 108.9 kg | 153 / 90 lb 69.4 / 40.8 kg | 218 / 135 lb 98.9 / 61.2 kg | 297 / 189 lb 134.7 / 85.7 kg | 390 / 250 lb 176.9 / 113.4 kg |
How Your Barbell Glute Bridge vs Dumbbell Glute Bridge Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell glute bridge strength level
The barbell glute bridge standards use the sex-specific standards from the individual Barbell Glute Bridge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to bridge more total weight without requiring strength to increase pound for pound.
3. Find the dumbbell glute bridge strength level
The dumbbell glute bridge standards use the sex-specific strength levels from the individual Dumbbell Glute Bridge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to bridge more external load without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell glute bridge | Adjust barbell glute bridge targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell glute bridge | Adjust dumbbell glute bridge targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Glute Bridge and Dumbbell Glute Bridge Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell glute bridge standard is higher; below zero means the barbell glute bridge standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.1 → 52.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell glute bridge standard minus the barbell glute bridge standard. A plus sign means the dumbbell glute bridge standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −31 lb −14.1 kg | −35 lb −15.9 kg | −47 lb −21.3 kg | −62 lb −28.1 kg |
| 130 lb 59 kg | −32 lb −14.5 kg | −36 lb −16.3 kg | −50 lb −22.7 kg | −66 lb −30 kg |
| 140 lb 63.5 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −52 lb −23.6 kg | −69 lb −31.3 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −40 lb −18.1 kg | −54 lb −24.4 kg | −73 lb −33.1 kg |
| 160 lb 72.6 kg | −37 lb −16.7 kg | −42 lb −19 kg | −57 lb −25.8 kg | −76 lb −34.5 kg |
| 170 lb 77.1 kg | −39 lb −17.7 kg | −44 lb −20 kg | −59 lb −26.7 kg | −79 lb −35.8 kg |
| 180 lb 81.6 kg | −40 lb −18.1 kg | −45 lb −20.4 kg | −62 lb −28.1 kg | −82 lb −37.2 kg |
| 190 lb 86.2 kg | −42 lb −19.1 kg | −47 lb −21.4 kg | −64 lb −29 kg | −85 lb −38.6 kg |
| 200 lb 90.7 kg | −43 lb −19.5 kg | −48 lb −21.7 kg | −66 lb −30 kg | −88 lb −40 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −50 lb −22.7 kg | −68 lb −30.8 kg | −91 lb −41.3 kg |
| 220 lb 99.8 kg | −46 lb −20.8 kg | −52 lb −23.5 kg | −71 lb −32.2 kg | −94 lb −42.6 kg |
| 230 lb 104.3 kg | −48 lb −21.8 kg | −53 lb −24 kg | −73 lb −33.1 kg | −96 lb −43.6 kg |
| 240 lb 108.9 kg | −49 lb −22.3 kg | −55 lb −24.9 kg | −75 lb −34 kg | −100 lb −45.4 kg |
| 250 lb 113.4 kg | −50 lb −22.7 kg | −56 lb −25.4 kg | −77 lb −34.9 kg | −102 lb −46.2 kg |
| 260 lb 117.9 kg | −51 lb −23.1 kg | −58 lb −26.3 kg | −79 lb −35.8 kg | −105 lb −47.7 kg |
| 270 lb 122.5 kg | −53 lb −24.1 kg | −59 lb −26.8 kg | −81 lb −36.8 kg | −108 lb −49 kg |
| 280 lb 127 kg | −54 lb −24.5 kg | −61 lb −27.6 kg | −83 lb −37.7 kg | −111 lb −50.4 kg |
| 290 lb 131.5 kg | −56 lb −25.4 kg | −63 lb −28.6 kg | −85 lb −38.5 kg | −113 lb −51.2 kg |
| 300 lb 136.1 kg | −57 lb −25.9 kg | −64 lb −29 kg | −87 lb −39.4 kg | −116 lb −52.6 kg |
How Women’s Barbell Glute Bridge and Dumbbell Glute Bridge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
34.9 → 63.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell glute bridge standard minus the barbell glute bridge standard. A plus sign means the dumbbell glute bridge standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −35 lb −15.9 kg | −45 lb −20.4 kg | −61 lb −27.7 kg | −77 lb −34.9 kg |
| 110 lb 49.9 kg | −37 lb −16.8 kg | −48 lb −21.8 kg | −64 lb −29 kg | −83 lb −37.6 kg |
| 120 lb 54.4 kg | −40 lb −18.1 kg | −52 lb −23.5 kg | −68 lb −30.8 kg | −88 lb −39.9 kg |
| 130 lb 59 kg | −42 lb −19.1 kg | −55 lb −25 kg | −72 lb −32.7 kg | −93 lb −42.2 kg |
| 140 lb 63.5 kg | −44 lb −19.9 kg | −57 lb −25.8 kg | −75 lb −34 kg | −97 lb −44 kg |
| 150 lb 68 kg | −46 lb −20.9 kg | −60 lb −27.2 kg | −79 lb −35.8 kg | −102 lb −46.3 kg |
| 160 lb 72.6 kg | −48 lb −21.8 kg | −63 lb −28.6 kg | −83 lb −37.7 kg | −107 lb −48.6 kg |
| 170 lb 77.1 kg | −50 lb −22.6 kg | −65 lb −29.5 kg | −86 lb −39 kg | −111 lb −50.3 kg |
| 180 lb 81.6 kg | −51 lb −23.2 kg | −68 lb −30.8 kg | −89 lb −40.3 kg | −115 lb −52.2 kg |
| 190 lb 86.2 kg | −54 lb −24.5 kg | −70 lb −31.8 kg | −92 lb −41.7 kg | −120 lb −54.4 kg |
| 200 lb 90.7 kg | −56 lb −25.4 kg | −73 lb −33.1 kg | −96 lb −43.6 kg | −123 lb −55.8 kg |
| 210 lb 95.3 kg | −57 lb −25.9 kg | −75 lb −34.1 kg | −99 lb −44.9 kg | −128 lb −58 kg |
| 220 lb 99.8 kg | −60 lb −27.2 kg | −77 lb −34.9 kg | −102 lb −46.3 kg | −132 lb −59.9 kg |
| 230 lb 104.3 kg | −61 lb −27.7 kg | −79 lb −35.8 kg | −105 lb −47.6 kg | −136 lb −61.7 kg |
| 240 lb 108.9 kg | −63 lb −28.6 kg | −83 lb −37.7 kg | −108 lb −49 kg | −140 lb −63.5 kg |
Barbell Glute Bridge and Dumbbell Glute Bridge Exercises Used by This Calculator
This calculator uses a floor-based barbell glute bridge and a strict floor dumbbell glute bridge. Use strict canonical Barbell Glute Bridge and Dumbbell Glute Bridge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a floor-based barbell glute bridge
Keep the shoulders and upper back on the floor, drive through planted feet, raise the bar to a controlled hip lockout, and return to the same bottom position. Do not enter a bench-supported hip thrust, Smith-machine bridge, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Use dumbbell load across the hips on the floor
Enter the dumbbell load held across the hips. Start with the hips lowered under control, reach a clear top bridge with hips extended, ribs down, and pelvis controlled, then lower without bouncing. Do not enter a bench-supported hip thrust, barbell or Smith bridge, machine thrust, hand-assisted rep, or lumbar-overextended finish.
Enter one recent Barbell Glute Bridge result and one recent Dumbbell Glute Bridge result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Glute Bridge — View the individual Barbell Glute Bridge standards and next strength-level target.
- Dumbbell Glute Bridge — View the individual Dumbbell Glute Bridge standards and next strength-level target.
- Smith Machine Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.