Cable Pull Through vs Cable Glute Kickback Strength Standards
Compare your cable pull through and cable glute kickback 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 strict low-cable pull-through from a controlled hip hinge to tall hip extension using consistent station and setup and a strict ankle-strap cable glute kickback using the same resistance and setup on both legs with total reps counted across both sides. 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.
Cable Pull Through vs Cable Glute Kickback Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable pull through and cable glute kickback to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable pull through and cable glute kickback.
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 Cable Pull Through / Cable Glute Kickback, 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 Cable Pull Through vs Cable Glute Kickback Standards
How to read the table: The first number is Cable Pull Through; the second is Cable Glute Kickback. 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 | 49 / 14 lb 22.2 / 6.4 kg | 77 / 22 lb 34.9 / 10 kg | 115 / 35 lb 52.2 / 15.9 kg | 151 / 50 lb 68.5 / 22.7 kg |
| 130 lb 59 kg | 52 / 15 lb 23.6 / 6.8 kg | 82 / 23 lb 37.2 / 10.4 kg | 121 / 37 lb 54.9 / 16.8 kg | 159 / 53 lb 72.1 / 24 kg |
| 140 lb 63.5 kg | 55 / 16 lb 24.9 / 7.3 kg | 86 / 24 lb 39 / 10.9 kg | 127 / 39 lb 57.6 / 17.7 kg | 167 / 55 lb 75.7 / 24.9 kg |
| 150 lb 68 kg | 57 / 16 lb 25.9 / 7.3 kg | 90 / 26 lb 40.8 / 11.8 kg | 133 / 41 lb 60.3 / 18.6 kg | 175 / 58 lb 79.4 / 26.3 kg |
| 160 lb 72.6 kg | 60 / 17 lb 27.2 / 7.7 kg | 94 / 27 lb 42.6 / 12.2 kg | 139 / 43 lb 63 / 19.5 kg | 183 / 61 lb 83 / 27.7 kg |
| 170 lb 77.1 kg | 62 / 18 lb 28.1 / 8.2 kg | 97 / 28 lb 44 / 12.7 kg | 145 / 45 lb 65.8 / 20.4 kg | 190 / 63 lb 86.2 / 28.6 kg |
| 180 lb 81.6 kg | 65 / 18 lb 29.5 / 8.2 kg | 101 / 29 lb 45.8 / 13.2 kg | 150 / 46 lb 68 / 20.9 kg | 198 / 66 lb 89.8 / 29.9 kg |
| 190 lb 86.2 kg | 67 / 19 lb 30.4 / 8.6 kg | 105 / 30 lb 47.6 / 13.6 kg | 156 / 48 lb 70.8 / 21.8 kg | 205 / 68 lb 93 / 30.8 kg |
| 200 lb 90.7 kg | 69 / 20 lb 31.3 / 9.1 kg | 109 / 31 lb 49.4 / 14.1 kg | 161 / 50 lb 73 / 22.7 kg | 212 / 70 lb 96.2 / 31.8 kg |
| 210 lb 95.3 kg | 72 / 20 lb 32.7 / 9.1 kg | 112 / 32 lb 50.8 / 14.5 kg | 167 / 51 lb 75.7 / 23.1 kg | 219 / 73 lb 99.3 / 33.1 kg |
| 220 lb 99.8 kg | 74 / 21 lb 33.6 / 9.5 kg | 116 / 33 lb 52.6 / 15 kg | 172 / 53 lb 78 / 24 kg | 226 / 75 lb 102.5 / 34 kg |
| 230 lb 104.3 kg | 76 / 22 lb 34.5 / 10 kg | 119 / 34 lb 54 / 15.4 kg | 177 / 55 lb 80.3 / 24.9 kg | 233 / 77 lb 105.7 / 34.9 kg |
| 240 lb 108.9 kg | 78 / 22 lb 35.4 / 10 kg | 123 / 35 lb 55.8 / 15.9 kg | 182 / 56 lb 82.6 / 25.4 kg | 240 / 79 lb 108.9 / 35.8 kg |
| 250 lb 113.4 kg | 80 / 23 lb 36.3 / 10.4 kg | 126 / 36 lb 57.2 / 16.3 kg | 187 / 58 lb 84.8 / 26.3 kg | 246 / 82 lb 111.6 / 37.2 kg |
| 260 lb 117.9 kg | 83 / 23 lb 37.6 / 10.4 kg | 129 / 37 lb 58.5 / 16.8 kg | 192 / 59 lb 87.1 / 26.8 kg | 253 / 84 lb 114.8 / 38.1 kg |
| 270 lb 122.5 kg | 85 / 24 lb 38.6 / 10.9 kg | 133 / 38 lb 60.3 / 17.2 kg | 197 / 61 lb 89.4 / 27.7 kg | 259 / 86 lb 117.5 / 39 kg |
| 280 lb 127 kg | 87 / 25 lb 39.5 / 11.3 kg | 136 / 39 lb 61.7 / 17.7 kg | 202 / 62 lb 91.6 / 28.1 kg | 265 / 88 lb 120.2 / 39.9 kg |
| 290 lb 131.5 kg | 89 / 25 lb 40.4 / 11.3 kg | 139 / 40 lb 63 / 18.1 kg | 207 / 64 lb 93.9 / 29 kg | 272 / 90 lb 123.4 / 40.8 kg |
| 300 lb 136.1 kg | 91 / 26 lb 41.3 / 11.8 kg | 142 / 41 lb 64.4 / 18.6 kg | 212 / 65 lb 96.2 / 29.5 kg | 278 / 92 lb 126.1 / 41.7 kg |
Women’s Cable Pull Through vs Cable Glute Kickback Standards
How to read the table: The first number is Cable Pull Through; the second is Cable Glute Kickback. 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 | 29 / 9 lb 13.2 / 4.1 kg | 46 / 15 lb 20.9 / 6.8 kg | 71 / 24 lb 32.2 / 10.9 kg | 96 / 36 lb 43.5 / 16.3 kg |
| 110 lb 49.9 kg | 31 / 10 lb 14.1 / 4.5 kg | 49 / 16 lb 22.2 / 7.3 kg | 76 / 26 lb 34.5 / 11.8 kg | 102 / 38 lb 46.3 / 17.2 kg |
| 120 lb 54.4 kg | 33 / 10 lb 15 / 4.5 kg | 52 / 17 lb 23.6 / 7.7 kg | 80 / 28 lb 36.3 / 12.7 kg | 109 / 41 lb 49.4 / 18.6 kg |
| 130 lb 59 kg | 35 / 11 lb 15.9 / 5 kg | 55 / 18 lb 24.9 / 8.2 kg | 85 / 29 lb 38.6 / 13.2 kg | 115 / 43 lb 52.2 / 19.5 kg |
| 140 lb 63.5 kg | 36 / 11 lb 16.3 / 5 kg | 57 / 19 lb 25.9 / 8.6 kg | 89 / 31 lb 40.4 / 14.1 kg | 120 / 45 lb 54.4 / 20.4 kg |
| 150 lb 68 kg | 38 / 12 lb 17.2 / 5.4 kg | 60 / 20 lb 27.2 / 9.1 kg | 93 / 32 lb 42.2 / 14.5 kg | 126 / 47 lb 57.2 / 21.3 kg |
| 160 lb 72.6 kg | 40 / 13 lb 18.1 / 5.9 kg | 63 / 21 lb 28.6 / 9.5 kg | 97 / 33 lb 44 / 15 kg | 132 / 49 lb 59.9 / 22.2 kg |
| 170 lb 77.1 kg | 41 / 13 lb 18.6 / 5.9 kg | 65 / 22 lb 29.5 / 10 kg | 101 / 35 lb 45.8 / 15.9 kg | 137 / 51 lb 62.1 / 23.1 kg |
| 180 lb 81.6 kg | 43 / 14 lb 19.5 / 6.4 kg | 68 / 23 lb 30.8 / 10.4 kg | 105 / 36 lb 47.6 / 16.3 kg | 142 / 53 lb 64.4 / 24 kg |
| 190 lb 86.2 kg | 44 / 14 lb 20 / 6.4 kg | 70 / 23 lb 31.8 / 10.4 kg | 109 / 37 lb 49.4 / 16.8 kg | 148 / 55 lb 67.1 / 24.9 kg |
| 200 lb 90.7 kg | 46 / 15 lb 20.9 / 6.8 kg | 73 / 24 lb 33.1 / 10.9 kg | 113 / 39 lb 51.3 / 17.7 kg | 153 / 57 lb 69.4 / 25.9 kg |
| 210 lb 95.3 kg | 48 / 15 lb 21.8 / 6.8 kg | 75 / 25 lb 34 / 11.3 kg | 116 / 40 lb 52.6 / 18.1 kg | 158 / 59 lb 71.7 / 26.8 kg |
| 220 lb 99.8 kg | 49 / 15 lb 22.2 / 6.8 kg | 77 / 26 lb 34.9 / 11.8 kg | 120 / 41 lb 54.4 / 18.6 kg | 163 / 61 lb 73.9 / 27.7 kg |
| 230 lb 104.3 kg | 51 / 16 lb 23.1 / 7.3 kg | 80 / 27 lb 36.3 / 12.2 kg | 124 / 43 lb 56.2 / 19.5 kg | 168 / 62 lb 76.2 / 28.1 kg |
| 240 lb 108.9 kg | 52 / 16 lb 23.6 / 7.3 kg | 82 / 27 lb 37.2 / 12.2 kg | 127 / 44 lb 57.6 / 20 kg | 172 / 64 lb 78 / 29 kg |
How Your Cable Pull Through vs Cable Glute Kickback 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 cable pull through strength level
The standards use the sex-specific selected-resistance thresholds from the individual Cable Pull Through 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 larger lifters are expected to hinge more cable resistance without requiring strength to increase pound for pound.
3. Find the cable glute kickback strength level
The standards use the sex-specific strength levels from the individual Cable Glute Kickback 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 use more cable resistance 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 cable pull-through | Adjust cable pull-through targets to exact bodyweight with the two-thirds rule. |
| Rate the cable glute kickback | Adjust cable glute kickback targets to exact bodyweight while preserving the one-working-leg cable setting and total-reps conventions. |
| 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 Cable Pull Through and Cable Glute Kickback 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 cable glute kickback standard is higher; below zero means the cable pull through 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.
45.8 → 84.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable glute kickback standard minus the cable pull through standard. A plus sign means the cable glute kickback standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −35 lb −15.8 kg | −55 lb −24.9 kg | −80 lb −36.3 kg | −101 lb −45.8 kg |
| 130 lb 59 kg | −37 lb −16.8 kg | −59 lb −26.8 kg | −84 lb −38.1 kg | −106 lb −48.1 kg |
| 140 lb 63.5 kg | −39 lb −17.6 kg | −62 lb −28.1 kg | −88 lb −39.9 kg | −112 lb −50.8 kg |
| 150 lb 68 kg | −41 lb −18.6 kg | −64 lb −29 kg | −92 lb −41.7 kg | −117 lb −53.1 kg |
| 160 lb 72.6 kg | −43 lb −19.5 kg | −67 lb −30.4 kg | −96 lb −43.5 kg | −122 lb −55.3 kg |
| 170 lb 77.1 kg | −44 lb −19.9 kg | −69 lb −31.3 kg | −100 lb −45.4 kg | −127 lb −57.6 kg |
| 180 lb 81.6 kg | −47 lb −21.3 kg | −72 lb −32.6 kg | −104 lb −47.1 kg | −132 lb −59.9 kg |
| 190 lb 86.2 kg | −48 lb −21.8 kg | −75 lb −34 kg | −108 lb −49 kg | −137 lb −62.2 kg |
| 200 lb 90.7 kg | −49 lb −22.2 kg | −78 lb −35.3 kg | −111 lb −50.3 kg | −142 lb −64.4 kg |
| 210 lb 95.3 kg | −52 lb −23.6 kg | −80 lb −36.3 kg | −116 lb −52.6 kg | −146 lb −66.2 kg |
| 220 lb 99.8 kg | −53 lb −24.1 kg | −83 lb −37.6 kg | −119 lb −54 kg | −151 lb −68.5 kg |
| 230 lb 104.3 kg | −54 lb −24.5 kg | −85 lb −38.6 kg | −122 lb −55.4 kg | −156 lb −70.8 kg |
| 240 lb 108.9 kg | −56 lb −25.4 kg | −88 lb −39.9 kg | −126 lb −57.2 kg | −161 lb −73.1 kg |
| 250 lb 113.4 kg | −57 lb −25.9 kg | −90 lb −40.9 kg | −129 lb −58.5 kg | −164 lb −74.4 kg |
| 260 lb 117.9 kg | −60 lb −27.2 kg | −92 lb −41.7 kg | −133 lb −60.3 kg | −169 lb −76.7 kg |
| 270 lb 122.5 kg | −61 lb −27.7 kg | −95 lb −43.1 kg | −136 lb −61.7 kg | −173 lb −78.5 kg |
| 280 lb 127 kg | −62 lb −28.2 kg | −97 lb −44 kg | −140 lb −63.5 kg | −177 lb −80.3 kg |
| 290 lb 131.5 kg | −64 lb −29.1 kg | −99 lb −44.9 kg | −143 lb −64.9 kg | −182 lb −82.6 kg |
| 300 lb 136.1 kg | −65 lb −29.5 kg | −101 lb −45.8 kg | −147 lb −66.7 kg | −186 lb −84.4 kg |
How Women’s Cable Pull Through and Cable Glute Kickback Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
27.2 → 49 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable glute kickback standard minus the cable pull through standard. A plus sign means the cable glute kickback standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −20 lb −9.1 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −60 lb −27.2 kg |
| 110 lb 49.9 kg | −21 lb −9.6 kg | −33 lb −14.9 kg | −50 lb −22.7 kg | −64 lb −29.1 kg |
| 120 lb 54.4 kg | −23 lb −10.5 kg | −35 lb −15.9 kg | −52 lb −23.6 kg | −68 lb −30.8 kg |
| 130 lb 59 kg | −24 lb −10.9 kg | −37 lb −16.7 kg | −56 lb −25.4 kg | −72 lb −32.7 kg |
| 140 lb 63.5 kg | −25 lb −11.3 kg | −38 lb −17.3 kg | −58 lb −26.3 kg | −75 lb −34 kg |
| 150 lb 68 kg | −26 lb −11.8 kg | −40 lb −18.1 kg | −61 lb −27.7 kg | −79 lb −35.9 kg |
| 160 lb 72.6 kg | −27 lb −12.2 kg | −42 lb −19.1 kg | −64 lb −29 kg | −83 lb −37.7 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −43 lb −19.5 kg | −66 lb −29.9 kg | −86 lb −39 kg |
| 180 lb 81.6 kg | −29 lb −13.1 kg | −45 lb −20.4 kg | −69 lb −31.3 kg | −89 lb −40.4 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −47 lb −21.4 kg | −72 lb −32.6 kg | −93 lb −42.2 kg |
| 200 lb 90.7 kg | −31 lb −14.1 kg | −49 lb −22.2 kg | −74 lb −33.6 kg | −96 lb −43.5 kg |
| 210 lb 95.3 kg | −33 lb −15 kg | −50 lb −22.7 kg | −76 lb −34.5 kg | −99 lb −44.9 kg |
| 220 lb 99.8 kg | −34 lb −15.4 kg | −51 lb −23.1 kg | −79 lb −35.8 kg | −102 lb −46.2 kg |
| 230 lb 104.3 kg | −35 lb −15.8 kg | −53 lb −24.1 kg | −81 lb −36.7 kg | −106 lb −48.1 kg |
| 240 lb 108.9 kg | −36 lb −16.3 kg | −55 lb −25 kg | −83 lb −37.6 kg | −108 lb −49 kg |
Cable Pull Through and Cable Glute Kickback Exercises Used by This Calculator
This calculator uses a strict cable pull-through and a strict cable glute kickback. Use strict canonical Cable Pull Through and Cable Glute Kickback tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use selected low-cable resistance and a true hip hinge
Enter selected or loaded cable resistance. Keep the arms long, hinge the hips back with the rope between the legs, and finish tall through controlled hip extension. Do not enter squats, rows, rounded-back reps, ballistic swings, stack bounce, partial reps, or barbell, dumbbell, kettlebell, or band substitutions.
Enter the one-working-leg cable setting and total reps across both legs
Use one ankle strap on a low cable and the same station, resistance, support, body angle, and range on both legs. Enter the cable setting for one working leg and total valid reps across both legs. Do not count lumbar extension, pelvis twist, knee-swing momentum, torso swing, cable rebound, partial range, machine or band substitutions, or stronger-side compensation.
Enter one recent Cable Pull Through result and one recent Cable Glute Kickback result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Pull Through — View the individual Cable Pull Through standards and next strength-level target.
- Cable Glute Kickback — View the individual Cable Glute Kickback standards and next strength-level target.
- Romanian Deadlift — 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.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.