Reverse Hyperextension vs Barbell Good Morning Strength Standards
Compare your reverse hyperextension and good morning 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.
Use each exercise's canonical input: Weight used for Reverse Hyperextension and Total barbell weight for Barbell Good Morning. Use the entered weight for strict Reverse Hyperextension and a raw barbell good morning with the bar on the upper back, minimal knee bend, a braced neutral torso, and a consistent hamstring-limited depth. 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.
Reverse Hyperextension vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse hyperextension and good morning to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your reverse hyperextension and good morning.
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 Reverse Hyperextension / Good Morning, 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 Reverse Hyperextension vs Good Morning Standards
How to read the table: The first number is Reverse Hyperextension; the second is Good Morning. 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 | 112 / 70 lb 50.8 / 31.8 kg | 154 / 91 lb 69.9 / 41.3 kg | 213 / 126 lb 96.6 / 57.2 kg | 280 / 160 lb 127 / 72.6 kg |
| 130 lb 59 kg | 118 / 74 lb 53.5 / 33.6 kg | 162 / 96 lb 73.5 / 43.5 kg | 225 / 133 lb 102.1 / 60.3 kg | 295 / 169 lb 133.8 / 76.7 kg |
| 140 lb 63.5 kg | 124 / 78 lb 56.2 / 35.4 kg | 171 / 101 lb 77.6 / 45.8 kg | 237 / 140 lb 107.5 / 63.5 kg | 310 / 178 lb 140.6 / 80.7 kg |
| 150 lb 68 kg | 130 / 81 lb 59 / 36.7 kg | 179 / 106 lb 81.2 / 48.1 kg | 248 / 146 lb 112.5 / 66.2 kg | 325 / 186 lb 147.4 / 84.4 kg |
| 160 lb 72.6 kg | 136 / 85 lb 61.7 / 38.6 kg | 186 / 111 lb 84.4 / 50.3 kg | 259 / 152 lb 117.5 / 68.9 kg | 339 / 194 lb 153.8 / 88 kg |
| 170 lb 77.1 kg | 141 / 88 lb 64 / 39.9 kg | 194 / 115 lb 88 / 52.2 kg | 269 / 159 lb 122 / 72.1 kg | 353 / 202 lb 160.1 / 91.6 kg |
| 180 lb 81.6 kg | 147 / 92 lb 66.7 / 41.7 kg | 202 / 120 lb 91.6 / 54.4 kg | 280 / 165 lb 127 / 74.8 kg | 367 / 210 lb 166.5 / 95.3 kg |
| 190 lb 86.2 kg | 152 / 95 lb 68.9 / 43.1 kg | 209 / 124 lb 94.8 / 56.2 kg | 290 / 171 lb 131.5 / 77.6 kg | 380 / 218 lb 172.4 / 98.9 kg |
| 200 lb 90.7 kg | 157 / 98 lb 71.2 / 44.5 kg | 216 / 128 lb 98 / 58.1 kg | 300 / 177 lb 136.1 / 80.3 kg | 393 / 226 lb 178.3 / 102.5 kg |
| 210 lb 95.3 kg | 162 / 102 lb 73.5 / 46.3 kg | 223 / 133 lb 101.2 / 60.3 kg | 310 / 183 lb 140.6 / 83 kg | 406 / 233 lb 184.2 / 105.7 kg |
| 220 lb 99.8 kg | 168 / 105 lb 76.2 / 47.6 kg | 230 / 137 lb 104.3 / 62.1 kg | 320 / 189 lb 145.1 / 85.7 kg | 419 / 240 lb 190.1 / 108.9 kg |
| 230 lb 104.3 kg | 173 / 108 lb 78.5 / 49 kg | 237 / 141 lb 107.5 / 64 kg | 329 / 194 lb 149.2 / 88 kg | 432 / 248 lb 196 / 112.5 kg |
| 240 lb 108.9 kg | 178 / 111 lb 80.7 / 50.3 kg | 244 / 145 lb 110.7 / 65.8 kg | 339 / 200 lb 153.8 / 90.7 kg | 444 / 255 lb 201.4 / 115.7 kg |
| 250 lb 113.4 kg | 183 / 114 lb 83 / 51.7 kg | 251 / 149 lb 113.9 / 67.6 kg | 348 / 205 lb 157.9 / 93 kg | 456 / 262 lb 206.8 / 118.8 kg |
| 260 lb 117.9 kg | 187 / 117 lb 84.8 / 53.1 kg | 258 / 153 lb 117 / 69.4 kg | 357 / 211 lb 161.9 / 95.7 kg | 468 / 269 lb 212.3 / 122 kg |
| 270 lb 122.5 kg | 192 / 120 lb 87.1 / 54.4 kg | 264 / 157 lb 119.7 / 71.2 kg | 367 / 216 lb 166.5 / 98 kg | 480 / 276 lb 217.7 / 125.2 kg |
| 280 lb 127 kg | 197 / 123 lb 89.4 / 55.8 kg | 271 / 161 lb 122.9 / 73 kg | 376 / 221 lb 170.6 / 100.2 kg | 492 / 282 lb 223.2 / 127.9 kg |
| 290 lb 131.5 kg | 201 / 126 lb 91.2 / 57.2 kg | 277 / 164 lb 125.6 / 74.4 kg | 384 / 227 lb 174.2 / 103 kg | 504 / 289 lb 228.6 / 131.1 kg |
| 300 lb 136.1 kg | 206 / 129 lb 93.4 / 58.5 kg | 283 / 168 lb 128.4 / 76.2 kg | 393 / 232 lb 178.3 / 105.2 kg | 515 / 296 lb 233.6 / 134.3 kg |
Women’s Reverse Hyperextension vs Good Morning Standards
How to read the table: The first number is Reverse Hyperextension; the second is Good Morning. 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 | 92 / 40 lb 41.7 / 18.1 kg | 129 / 52 lb 58.5 / 23.6 kg | 178 / 75 lb 80.7 / 34 kg | 235 / 98 lb 106.6 / 44.5 kg |
| 110 lb 49.9 kg | 98 / 43 lb 44.5 / 19.5 kg | 137 / 55 lb 62.1 / 24.9 kg | 189 / 80 lb 85.7 / 36.3 kg | 250 / 104 lb 113.4 / 47.2 kg |
| 120 lb 54.4 kg | 103 / 46 lb 46.7 / 20.9 kg | 146 / 59 lb 66.2 / 26.8 kg | 201 / 84 lb 91.2 / 38.1 kg | 265 / 110 lb 120.2 / 49.9 kg |
| 130 lb 59 kg | 109 / 48 lb 49.4 / 21.8 kg | 154 / 62 lb 69.9 / 28.1 kg | 212 / 89 lb 96.2 / 40.4 kg | 280 / 116 lb 127 / 52.6 kg |
| 140 lb 63.5 kg | 115 / 51 lb 52.2 / 23.1 kg | 161 / 65 lb 73 / 29.5 kg | 223 / 94 lb 101.2 / 42.6 kg | 294 / 122 lb 133.4 / 55.3 kg |
| 150 lb 68 kg | 120 / 53 lb 54.4 / 24 kg | 169 / 68 lb 76.7 / 30.8 kg | 233 / 98 lb 105.7 / 44.5 kg | 308 / 128 lb 139.7 / 58.1 kg |
| 160 lb 72.6 kg | 125 / 55 lb 56.7 / 24.9 kg | 176 / 71 lb 79.8 / 32.2 kg | 243 / 102 lb 110.2 / 46.3 kg | 322 / 134 lb 146.1 / 60.8 kg |
| 170 lb 77.1 kg | 130 / 58 lb 59 / 26.3 kg | 184 / 74 lb 83.5 / 33.6 kg | 253 / 107 lb 114.8 / 48.5 kg | 335 / 139 lb 152 / 63 kg |
| 180 lb 81.6 kg | 136 / 60 lb 61.7 / 27.2 kg | 191 / 77 lb 86.6 / 34.9 kg | 263 / 111 lb 119.3 / 50.3 kg | 348 / 145 lb 157.9 / 65.8 kg |
| 190 lb 86.2 kg | 140 / 62 lb 63.5 / 28.1 kg | 198 / 80 lb 89.8 / 36.3 kg | 273 / 115 lb 123.8 / 52.2 kg | 361 / 150 lb 163.7 / 68 kg |
| 200 lb 90.7 kg | 145 / 64 lb 65.8 / 29 kg | 205 / 82 lb 93 / 37.2 kg | 282 / 119 lb 127.9 / 54 kg | 373 / 155 lb 169.2 / 70.3 kg |
| 210 lb 95.3 kg | 150 / 66 lb 68 / 29.9 kg | 211 / 85 lb 95.7 / 38.6 kg | 292 / 123 lb 132.4 / 55.8 kg | 385 / 160 lb 174.6 / 72.6 kg |
| 220 lb 99.8 kg | 155 / 68 lb 70.3 / 30.8 kg | 218 / 88 lb 98.9 / 39.9 kg | 301 / 127 lb 136.5 / 57.6 kg | 398 / 165 lb 180.5 / 74.8 kg |
| 230 lb 104.3 kg | 160 / 70 lb 72.6 / 31.8 kg | 225 / 90 lb 102.1 / 40.8 kg | 310 / 130 lb 140.6 / 59 kg | 410 / 170 lb 186 / 77.1 kg |
| 240 lb 108.9 kg | 164 / 73 lb 74.4 / 33.1 kg | 231 / 93 lb 104.8 / 42.2 kg | 319 / 134 lb 144.7 / 60.8 kg | 421 / 175 lb 191 / 79.4 kg |
How Your Reverse Hyperextension vs Barbell Good Morning 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 reverse hyperextension strength level
The standards use the sex-specific thresholds from the individual Reverse Hyperextension 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 lift more without requiring strength to increase pound for pound.
3. Find the good morning strength level
The good morning standards use the sex-specific standards from the individual Barbell Good Morning 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 hinge more total weight 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 reverse hyperextension | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the good morning | Adjust good morning 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 Reverse Hyperextension and Barbell Good Morning 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 good morning standard is higher; below zero means the reverse hyperextension 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.
54.4 → 99.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the reverse hyperextension standard. A plus sign means the good morning standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19 kg | −63 lb −28.6 kg | −87 lb −39.4 kg | −120 lb −54.4 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −66 lb −30 kg | −92 lb −41.8 kg | −126 lb −57.1 kg |
| 140 lb 63.5 kg | −46 lb −20.8 kg | −70 lb −31.8 kg | −97 lb −44 kg | −132 lb −59.9 kg |
| 150 lb 68 kg | −49 lb −22.3 kg | −73 lb −33.1 kg | −102 lb −46.3 kg | −139 lb −63 kg |
| 160 lb 72.6 kg | −51 lb −23.1 kg | −75 lb −34.1 kg | −107 lb −48.6 kg | −145 lb −65.8 kg |
| 170 lb 77.1 kg | −53 lb −24.1 kg | −79 lb −35.8 kg | −110 lb −49.9 kg | −151 lb −68.5 kg |
| 180 lb 81.6 kg | −55 lb −25 kg | −82 lb −37.2 kg | −115 lb −52.2 kg | −157 lb −71.2 kg |
| 190 lb 86.2 kg | −57 lb −25.8 kg | −85 lb −38.6 kg | −119 lb −53.9 kg | −162 lb −73.5 kg |
| 200 lb 90.7 kg | −59 lb −26.7 kg | −88 lb −39.9 kg | −123 lb −55.8 kg | −167 lb −75.8 kg |
| 210 lb 95.3 kg | −60 lb −27.2 kg | −90 lb −40.9 kg | −127 lb −57.6 kg | −173 lb −78.5 kg |
| 220 lb 99.8 kg | −63 lb −28.6 kg | −93 lb −42.2 kg | −131 lb −59.4 kg | −179 lb −81.2 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −96 lb −43.5 kg | −135 lb −61.2 kg | −184 lb −83.5 kg |
| 240 lb 108.9 kg | −67 lb −30.4 kg | −99 lb −44.9 kg | −139 lb −63.1 kg | −189 lb −85.7 kg |
| 250 lb 113.4 kg | −69 lb −31.3 kg | −102 lb −46.3 kg | −143 lb −64.9 kg | −194 lb −88 kg |
| 260 lb 117.9 kg | −70 lb −31.7 kg | −105 lb −47.6 kg | −146 lb −66.2 kg | −199 lb −90.3 kg |
| 270 lb 122.5 kg | −72 lb −32.7 kg | −107 lb −48.5 kg | −151 lb −68.5 kg | −204 lb −92.5 kg |
| 280 lb 127 kg | −74 lb −33.6 kg | −110 lb −49.9 kg | −155 lb −70.4 kg | −210 lb −95.3 kg |
| 290 lb 131.5 kg | −75 lb −34 kg | −113 lb −51.2 kg | −157 lb −71.2 kg | −215 lb −97.5 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −115 lb −52.2 kg | −161 lb −73.1 kg | −219 lb −99.3 kg |
How Women’s Reverse Hyperextension and Barbell Good Morning Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
62.1 → 111.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the reverse hyperextension standard. A plus sign means the good morning standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −52 lb −23.6 kg | −77 lb −34.9 kg | −103 lb −46.7 kg | −137 lb −62.1 kg |
| 110 lb 49.9 kg | −55 lb −25 kg | −82 lb −37.2 kg | −109 lb −49.4 kg | −146 lb −66.2 kg |
| 120 lb 54.4 kg | −57 lb −25.8 kg | −87 lb −39.4 kg | −117 lb −53.1 kg | −155 lb −70.3 kg |
| 130 lb 59 kg | −61 lb −27.6 kg | −92 lb −41.8 kg | −123 lb −55.8 kg | −164 lb −74.4 kg |
| 140 lb 63.5 kg | −64 lb −29.1 kg | −96 lb −43.5 kg | −129 lb −58.6 kg | −172 lb −78.1 kg |
| 150 lb 68 kg | −67 lb −30.4 kg | −101 lb −45.9 kg | −135 lb −61.2 kg | −180 lb −81.6 kg |
| 160 lb 72.6 kg | −70 lb −31.8 kg | −105 lb −47.6 kg | −141 lb −63.9 kg | −188 lb −85.3 kg |
| 170 lb 77.1 kg | −72 lb −32.7 kg | −110 lb −49.9 kg | −146 lb −66.3 kg | −196 lb −89 kg |
| 180 lb 81.6 kg | −76 lb −34.5 kg | −114 lb −51.7 kg | −152 lb −69 kg | −203 lb −92.1 kg |
| 190 lb 86.2 kg | −78 lb −35.4 kg | −118 lb −53.5 kg | −158 lb −71.6 kg | −211 lb −95.7 kg |
| 200 lb 90.7 kg | −81 lb −36.8 kg | −123 lb −55.8 kg | −163 lb −73.9 kg | −218 lb −98.9 kg |
| 210 lb 95.3 kg | −84 lb −38.1 kg | −126 lb −57.1 kg | −169 lb −76.6 kg | −225 lb −102 kg |
| 220 lb 99.8 kg | −87 lb −39.5 kg | −130 lb −59 kg | −174 lb −78.9 kg | −233 lb −105.7 kg |
| 230 lb 104.3 kg | −90 lb −40.8 kg | −135 lb −61.3 kg | −180 lb −81.6 kg | −240 lb −108.9 kg |
| 240 lb 108.9 kg | −91 lb −41.3 kg | −138 lb −62.6 kg | −185 lb −83.9 kg | −246 lb −111.6 kg |
Reverse Hyperextension and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a strict reverse hyperextension test and a barbell good morning. Use strict canonical Reverse Hyperextension and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Reverse Hyperextension setup and load convention
the entered weight for strict Reverse Hyperextension valid Reverse Hyperextension reps Extend the hips by raising the legs or pendulum through the defined range without uncontrolled swinging. A valid finish requires controlled hip extension and return without lumbar overextension or machine rebound Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a raw barbell good morning
Keep the bar on the upper back, hinge backward with minimal knee bend and a braced neutral torso, stop at a repeatable hamstring-limited depth, and return to full standing. Do not enter a safety-bar or Smith-machine good morning, squat-morning, partial hinge, bounced rep, or assisted lift.
Enter one recent Reverse Hyperextension result and one recent Barbell Good Morning result
Use each exercise’s canonical input: Weight used for Reverse Hyperextension and Total barbell weight for Barbell Good Morning.
Related Tools
- Reverse Hyperextension — View the individual Reverse Hyperextension standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- GHD Back Extension — 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 Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.