Barbell Glute Bridge vs Cable Glute Bridge Strength Standards
Compare your barbell glute bridge and cable glute bridge against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Glute Bridge and Weight used and a whole number from 1 to 12 reps for Cable Glute Bridge. Testing: a floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip lockout; the selected cable resistance applied to the hips for the floor-supported bridge setup. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Glute Bridge vs Cable Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell glute bridge and cable 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 cable 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 / Cable 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 Cable Glute Bridge Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Cable 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 / 77 lb 52.2 / 34.9 kg | 158 / 112 lb 71.7 / 50.8 kg | 215 / 154 lb 97.5 / 69.9 kg | 278 / 199 lb 126.1 / 90.3 kg |
| 130 lb 59 kg | 121 / 82 lb 54.9 / 37.2 kg | 166 / 118 lb 75.3 / 53.5 kg | 227 / 162 lb 103 / 73.5 kg | 294 / 210 lb 133.4 / 95.3 kg |
| 140 lb 63.5 kg | 127 / 86 lb 57.6 / 39 kg | 175 / 124 lb 79.4 / 56.2 kg | 238 / 171 lb 108 / 77.6 kg | 308 / 220 lb 139.7 / 99.8 kg |
| 150 lb 68 kg | 133 / 90 lb 60.3 / 40.8 kg | 183 / 130 lb 83 / 59 kg | 249 / 179 lb 112.9 / 81.2 kg | 323 / 231 lb 146.5 / 104.8 kg |
| 160 lb 72.6 kg | 139 / 94 lb 63 / 42.6 kg | 191 / 136 lb 86.6 / 61.7 kg | 260 / 186 lb 117.9 / 84.4 kg | 337 / 241 lb 152.9 / 109.3 kg |
| 170 lb 77.1 kg | 145 / 97 lb 65.8 / 44 kg | 199 / 141 lb 90.3 / 64 kg | 271 / 194 lb 122.9 / 88 kg | 351 / 251 lb 159.2 / 113.9 kg |
| 180 lb 81.6 kg | 150 / 101 lb 68 / 45.8 kg | 206 / 147 lb 93.4 / 66.7 kg | 282 / 202 lb 127.9 / 91.6 kg | 365 / 260 lb 165.6 / 117.9 kg |
| 190 lb 86.2 kg | 156 / 105 lb 70.8 / 47.6 kg | 214 / 152 lb 97.1 / 68.9 kg | 292 / 209 lb 132.4 / 94.8 kg | 378 / 270 lb 171.5 / 122.5 kg |
| 200 lb 90.7 kg | 161 / 109 lb 73 / 49.4 kg | 221 / 157 lb 100.2 / 71.2 kg | 302 / 216 lb 137 / 98 kg | 391 / 279 lb 177.4 / 126.6 kg |
| 210 lb 95.3 kg | 167 / 112 lb 75.7 / 50.8 kg | 229 / 162 lb 103.9 / 73.5 kg | 312 / 223 lb 141.5 / 101.2 kg | 404 / 289 lb 183.3 / 131.1 kg |
| 220 lb 99.8 kg | 172 / 116 lb 78 / 52.6 kg | 236 / 168 lb 107 / 76.2 kg | 322 / 230 lb 146.1 / 104.3 kg | 417 / 298 lb 189.1 / 135.2 kg |
| 230 lb 104.3 kg | 177 / 119 lb 80.3 / 54 kg | 243 / 173 lb 110.2 / 78.5 kg | 332 / 237 lb 150.6 / 107.5 kg | 429 / 307 lb 194.6 / 139.3 kg |
| 240 lb 108.9 kg | 182 / 123 lb 82.6 / 55.8 kg | 250 / 178 lb 113.4 / 80.7 kg | 341 / 244 lb 154.7 / 110.7 kg | 442 / 316 lb 200.5 / 143.3 kg |
| 250 lb 113.4 kg | 187 / 126 lb 84.8 / 57.2 kg | 257 / 183 lb 116.6 / 83 kg | 351 / 251 lb 159.2 / 113.9 kg | 454 / 324 lb 205.9 / 147 kg |
| 260 lb 117.9 kg | 192 / 129 lb 87.1 / 58.5 kg | 264 / 187 lb 119.7 / 84.8 kg | 360 / 258 lb 163.3 / 117 kg | 466 / 333 lb 211.4 / 151 kg |
| 270 lb 122.5 kg | 197 / 133 lb 89.4 / 60.3 kg | 270 / 192 lb 122.5 / 87.1 kg | 369 / 264 lb 167.4 / 119.7 kg | 478 / 341 lb 216.8 / 154.7 kg |
| 280 lb 127 kg | 202 / 136 lb 91.6 / 61.7 kg | 277 / 197 lb 125.6 / 89.4 kg | 378 / 271 lb 171.5 / 122.9 kg | 490 / 350 lb 222.3 / 158.8 kg |
| 290 lb 131.5 kg | 207 / 139 lb 93.9 / 63 kg | 284 / 201 lb 128.8 / 91.2 kg | 387 / 277 lb 175.5 / 125.6 kg | 501 / 358 lb 227.2 / 162.4 kg |
| 300 lb 136.1 kg | 212 / 142 lb 96.2 / 64.4 kg | 290 / 206 lb 131.5 / 93.4 kg | 396 / 283 lb 179.6 / 128.4 kg | 513 / 366 lb 232.7 / 166 kg |
Women’s Barbell Glute Bridge vs Cable Glute Bridge Standards
How to read the table: The first number is Barbell Glute Bridge; the second is Cable 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 / 46 lb 38.6 / 20.9 kg | 121 / 71 lb 54.9 / 32.2 kg | 166 / 101 lb 75.3 / 45.8 kg | 217 / 135 lb 98.4 / 61.2 kg |
| 110 lb 49.9 kg | 91 / 49 lb 41.3 / 22.2 kg | 129 / 76 lb 58.5 / 34.5 kg | 176 / 107 lb 79.8 / 48.5 kg | 232 / 144 lb 105.2 / 65.3 kg |
| 120 lb 54.4 kg | 97 / 52 lb 44 / 23.6 kg | 137 / 80 lb 62.1 / 36.3 kg | 187 / 114 lb 84.8 / 51.7 kg | 246 / 153 lb 111.6 / 69.4 kg |
| 130 lb 59 kg | 102 / 55 lb 46.3 / 24.9 kg | 145 / 85 lb 65.8 / 38.6 kg | 197 / 120 lb 89.4 / 54.4 kg | 259 / 161 lb 117.5 / 73 kg |
| 140 lb 63.5 kg | 107 / 57 lb 48.5 / 25.9 kg | 152 / 89 lb 68.9 / 40.4 kg | 207 / 126 lb 93.9 / 57.2 kg | 272 / 169 lb 123.4 / 76.7 kg |
| 150 lb 68 kg | 112 / 60 lb 50.8 / 27.2 kg | 159 / 93 lb 72.1 / 42.2 kg | 217 / 132 lb 98.4 / 59.9 kg | 285 / 177 lb 129.3 / 80.3 kg |
| 160 lb 72.6 kg | 117 / 63 lb 53.1 / 28.6 kg | 166 / 97 lb 75.3 / 44 kg | 227 / 138 lb 103 / 62.6 kg | 298 / 185 lb 135.2 / 83.9 kg |
| 170 lb 77.1 kg | 122 / 65 lb 55.3 / 29.5 kg | 173 / 101 lb 78.5 / 45.8 kg | 236 / 143 lb 107 / 64.9 kg | 310 / 192 lb 140.6 / 87.1 kg |
| 180 lb 81.6 kg | 126 / 68 lb 57.2 / 30.8 kg | 180 / 105 lb 81.6 / 47.6 kg | 245 / 149 lb 111.1 / 67.6 kg | 322 / 200 lb 146.1 / 90.7 kg |
| 190 lb 86.2 kg | 131 / 70 lb 59.4 / 31.8 kg | 186 / 109 lb 84.4 / 49.4 kg | 254 / 155 lb 115.2 / 70.3 kg | 334 / 207 lb 151.5 / 93.9 kg |
| 200 lb 90.7 kg | 136 / 73 lb 61.7 / 33.1 kg | 193 / 113 lb 87.5 / 51.3 kg | 263 / 160 lb 119.3 / 72.6 kg | 345 / 214 lb 156.5 / 97.1 kg |
| 210 lb 95.3 kg | 140 / 75 lb 63.5 / 34 kg | 199 / 116 lb 90.3 / 52.6 kg | 272 / 165 lb 123.4 / 74.8 kg | 357 / 222 lb 161.9 / 100.7 kg |
| 220 lb 99.8 kg | 145 / 77 lb 65.8 / 34.9 kg | 205 / 120 lb 93 / 54.4 kg | 280 / 170 lb 127 / 77.1 kg | 368 / 228 lb 166.9 / 103.4 kg |
| 230 lb 104.3 kg | 149 / 80 lb 67.6 / 36.3 kg | 211 / 124 lb 95.7 / 56.2 kg | 289 / 176 lb 131.1 / 79.8 kg | 379 / 235 lb 171.9 / 106.6 kg |
| 240 lb 108.9 kg | 153 / 82 lb 69.4 / 37.2 kg | 218 / 127 lb 98.9 / 57.6 kg | 297 / 181 lb 134.7 / 82.1 kg | 390 / 242 lb 176.9 / 109.8 kg |
How Your Barbell Glute Bridge vs Cable 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 cable glute bridge strength level
The standards use the sex-specific thresholds from the individual Cable 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 larger lifters are expected to lift more 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 cable glute bridge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Cable 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 cable 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.
35.8 → 66.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable glute bridge standard minus the barbell glute bridge standard. A plus sign means the cable 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 | −38 lb −17.3 kg | −46 lb −20.9 kg | −61 lb −27.6 kg | −79 lb −35.8 kg |
| 130 lb 59 kg | −39 lb −17.7 kg | −48 lb −21.8 kg | −65 lb −29.5 kg | −84 lb −38.1 kg |
| 140 lb 63.5 kg | −41 lb −18.6 kg | −51 lb −23.2 kg | −67 lb −30.4 kg | −88 lb −39.9 kg |
| 150 lb 68 kg | −43 lb −19.5 kg | −53 lb −24 kg | −70 lb −31.7 kg | −92 lb −41.7 kg |
| 160 lb 72.6 kg | −45 lb −20.4 kg | −55 lb −24.9 kg | −74 lb −33.5 kg | −96 lb −43.6 kg |
| 170 lb 77.1 kg | −48 lb −21.8 kg | −58 lb −26.3 kg | −77 lb −34.9 kg | −100 lb −45.3 kg |
| 180 lb 81.6 kg | −49 lb −22.2 kg | −59 lb −26.7 kg | −80 lb −36.3 kg | −105 lb −47.7 kg |
| 190 lb 86.2 kg | −51 lb −23.2 kg | −62 lb −28.2 kg | −83 lb −37.6 kg | −108 lb −49 kg |
| 200 lb 90.7 kg | −52 lb −23.6 kg | −64 lb −29 kg | −86 lb −39 kg | −112 lb −50.8 kg |
| 210 lb 95.3 kg | −55 lb −24.9 kg | −67 lb −30.4 kg | −89 lb −40.3 kg | −115 lb −52.2 kg |
| 220 lb 99.8 kg | −56 lb −25.4 kg | −68 lb −30.8 kg | −92 lb −41.8 kg | −119 lb −53.9 kg |
| 230 lb 104.3 kg | −58 lb −26.3 kg | −70 lb −31.7 kg | −95 lb −43.1 kg | −122 lb −55.3 kg |
| 240 lb 108.9 kg | −59 lb −26.8 kg | −72 lb −32.7 kg | −97 lb −44 kg | −126 lb −57.2 kg |
| 250 lb 113.4 kg | −61 lb −27.6 kg | −74 lb −33.6 kg | −100 lb −45.3 kg | −130 lb −58.9 kg |
| 260 lb 117.9 kg | −63 lb −28.6 kg | −77 lb −34.9 kg | −102 lb −46.3 kg | −133 lb −60.4 kg |
| 270 lb 122.5 kg | −64 lb −29.1 kg | −78 lb −35.4 kg | −105 lb −47.7 kg | −137 lb −62.1 kg |
| 280 lb 127 kg | −66 lb −29.9 kg | −80 lb −36.2 kg | −107 lb −48.6 kg | −140 lb −63.5 kg |
| 290 lb 131.5 kg | −68 lb −30.9 kg | −83 lb −37.6 kg | −110 lb −49.9 kg | −143 lb −64.8 kg |
| 300 lb 136.1 kg | −70 lb −31.8 kg | −84 lb −38.1 kg | −113 lb −51.2 kg | −147 lb −66.7 kg |
How Women’s Barbell Glute Bridge and Cable 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.
37.2 → 67.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable glute bridge standard minus the barbell glute bridge standard. A plus sign means the cable 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 | −39 lb −17.7 kg | −50 lb −22.7 kg | −65 lb −29.5 kg | −82 lb −37.2 kg |
| 110 lb 49.9 kg | −42 lb −19.1 kg | −53 lb −24 kg | −69 lb −31.3 kg | −88 lb −39.9 kg |
| 120 lb 54.4 kg | −45 lb −20.4 kg | −57 lb −25.8 kg | −73 lb −33.1 kg | −93 lb −42.2 kg |
| 130 lb 59 kg | −47 lb −21.4 kg | −60 lb −27.2 kg | −77 lb −35 kg | −98 lb −44.5 kg |
| 140 lb 63.5 kg | −50 lb −22.6 kg | −63 lb −28.5 kg | −81 lb −36.7 kg | −103 lb −46.7 kg |
| 150 lb 68 kg | −52 lb −23.6 kg | −66 lb −29.9 kg | −85 lb −38.5 kg | −108 lb −49 kg |
| 160 lb 72.6 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −89 lb −40.4 kg | −113 lb −51.3 kg |
| 170 lb 77.1 kg | −57 lb −25.8 kg | −72 lb −32.7 kg | −93 lb −42.1 kg | −118 lb −53.5 kg |
| 180 lb 81.6 kg | −58 lb −26.4 kg | −75 lb −34 kg | −96 lb −43.5 kg | −122 lb −55.4 kg |
| 190 lb 86.2 kg | −61 lb −27.6 kg | −77 lb −35 kg | −99 lb −44.9 kg | −127 lb −57.6 kg |
| 200 lb 90.7 kg | −63 lb −28.6 kg | −80 lb −36.2 kg | −103 lb −46.7 kg | −131 lb −59.4 kg |
| 210 lb 95.3 kg | −65 lb −29.5 kg | −83 lb −37.7 kg | −107 lb −48.6 kg | −135 lb −61.2 kg |
| 220 lb 99.8 kg | −68 lb −30.9 kg | −85 lb −38.6 kg | −110 lb −49.9 kg | −140 lb −63.5 kg |
| 230 lb 104.3 kg | −69 lb −31.3 kg | −87 lb −39.5 kg | −113 lb −51.3 kg | −144 lb −65.3 kg |
| 240 lb 108.9 kg | −71 lb −32.2 kg | −91 lb −41.3 kg | −116 lb −52.6 kg | −148 lb −67.1 kg |
Barbell Glute Bridge and Cable Glute Bridge Exercises Used by This Calculator
This calculator uses a floor-based barbell glute bridge and a strict cable glute bridge test. Use strict canonical Barbell Glute Bridge and Cable 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 the canonical Cable Glute Bridge setup and load convention
the selected cable resistance applied to the hips for the floor-supported bridge setup valid Cable Glute Bridge reps bridge from the same floor-supported start to a controlled hip-extension finish without bench-supported hip-thrust drift, bounce, or shortened lockout Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Glute Bridge result and one recent Cable Glute Bridge result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Glute Bridge and Weight used and a whole number from 1 to 12 reps for Cable Glute Bridge.
Related Tools
- Barbell Glute Bridge — View the individual Barbell Glute Bridge standards and next strength-level target.
- Cable Glute Bridge — View the individual Cable 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.
- Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.