Cable Pull Through vs Barbell Glute Bridge Strength Standards
Compare your cable pull through and barbell 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 strict low-cable pull-through from a controlled hip hinge to tall hip extension using consistent station and setup and a floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip lockout. 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 Barbell Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable pull through and barbell 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 cable pull through and barbell 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 Cable Pull Through / Barbell 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 Cable Pull Through vs Barbell Glute Bridge Standards
How to read the table: The first number is Cable Pull Through; the second is Barbell 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 | 49 / 115 lb 22.2 / 52.2 kg | 77 / 158 lb 34.9 / 71.7 kg | 115 / 215 lb 52.2 / 97.5 kg | 151 / 278 lb 68.5 / 126.1 kg |
| 130 lb 59 kg | 52 / 121 lb 23.6 / 54.9 kg | 82 / 166 lb 37.2 / 75.3 kg | 121 / 227 lb 54.9 / 103 kg | 159 / 294 lb 72.1 / 133.4 kg |
| 140 lb 63.5 kg | 55 / 127 lb 24.9 / 57.6 kg | 86 / 175 lb 39 / 79.4 kg | 127 / 238 lb 57.6 / 108 kg | 167 / 308 lb 75.7 / 139.7 kg |
| 150 lb 68 kg | 57 / 133 lb 25.9 / 60.3 kg | 90 / 183 lb 40.8 / 83 kg | 133 / 249 lb 60.3 / 112.9 kg | 175 / 323 lb 79.4 / 146.5 kg |
| 160 lb 72.6 kg | 60 / 139 lb 27.2 / 63 kg | 94 / 191 lb 42.6 / 86.6 kg | 139 / 260 lb 63 / 117.9 kg | 183 / 337 lb 83 / 152.9 kg |
| 170 lb 77.1 kg | 62 / 145 lb 28.1 / 65.8 kg | 97 / 199 lb 44 / 90.3 kg | 145 / 271 lb 65.8 / 122.9 kg | 190 / 351 lb 86.2 / 159.2 kg |
| 180 lb 81.6 kg | 65 / 150 lb 29.5 / 68 kg | 101 / 206 lb 45.8 / 93.4 kg | 150 / 282 lb 68 / 127.9 kg | 198 / 365 lb 89.8 / 165.6 kg |
| 190 lb 86.2 kg | 67 / 156 lb 30.4 / 70.8 kg | 105 / 214 lb 47.6 / 97.1 kg | 156 / 292 lb 70.8 / 132.4 kg | 205 / 378 lb 93 / 171.5 kg |
| 200 lb 90.7 kg | 69 / 161 lb 31.3 / 73 kg | 109 / 221 lb 49.4 / 100.2 kg | 161 / 302 lb 73 / 137 kg | 212 / 391 lb 96.2 / 177.4 kg |
| 210 lb 95.3 kg | 72 / 167 lb 32.7 / 75.7 kg | 112 / 229 lb 50.8 / 103.9 kg | 167 / 312 lb 75.7 / 141.5 kg | 219 / 404 lb 99.3 / 183.3 kg |
| 220 lb 99.8 kg | 74 / 172 lb 33.6 / 78 kg | 116 / 236 lb 52.6 / 107 kg | 172 / 322 lb 78 / 146.1 kg | 226 / 417 lb 102.5 / 189.1 kg |
| 230 lb 104.3 kg | 76 / 177 lb 34.5 / 80.3 kg | 119 / 243 lb 54 / 110.2 kg | 177 / 332 lb 80.3 / 150.6 kg | 233 / 429 lb 105.7 / 194.6 kg |
| 240 lb 108.9 kg | 78 / 182 lb 35.4 / 82.6 kg | 123 / 250 lb 55.8 / 113.4 kg | 182 / 341 lb 82.6 / 154.7 kg | 240 / 442 lb 108.9 / 200.5 kg |
| 250 lb 113.4 kg | 80 / 187 lb 36.3 / 84.8 kg | 126 / 257 lb 57.2 / 116.6 kg | 187 / 351 lb 84.8 / 159.2 kg | 246 / 454 lb 111.6 / 205.9 kg |
| 260 lb 117.9 kg | 83 / 192 lb 37.6 / 87.1 kg | 129 / 264 lb 58.5 / 119.7 kg | 192 / 360 lb 87.1 / 163.3 kg | 253 / 466 lb 114.8 / 211.4 kg |
| 270 lb 122.5 kg | 85 / 197 lb 38.6 / 89.4 kg | 133 / 270 lb 60.3 / 122.5 kg | 197 / 369 lb 89.4 / 167.4 kg | 259 / 478 lb 117.5 / 216.8 kg |
| 280 lb 127 kg | 87 / 202 lb 39.5 / 91.6 kg | 136 / 277 lb 61.7 / 125.6 kg | 202 / 378 lb 91.6 / 171.5 kg | 265 / 490 lb 120.2 / 222.3 kg |
| 290 lb 131.5 kg | 89 / 207 lb 40.4 / 93.9 kg | 139 / 284 lb 63 / 128.8 kg | 207 / 387 lb 93.9 / 175.5 kg | 272 / 501 lb 123.4 / 227.2 kg |
| 300 lb 136.1 kg | 91 / 212 lb 41.3 / 96.2 kg | 142 / 290 lb 64.4 / 131.5 kg | 212 / 396 lb 96.2 / 179.6 kg | 278 / 513 lb 126.1 / 232.7 kg |
Women’s Cable Pull Through vs Barbell Glute Bridge Standards
How to read the table: The first number is Cable Pull Through; the second is Barbell 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 | 29 / 85 lb 13.2 / 38.6 kg | 46 / 121 lb 20.9 / 54.9 kg | 71 / 166 lb 32.2 / 75.3 kg | 96 / 217 lb 43.5 / 98.4 kg |
| 110 lb 49.9 kg | 31 / 91 lb 14.1 / 41.3 kg | 49 / 129 lb 22.2 / 58.5 kg | 76 / 176 lb 34.5 / 79.8 kg | 102 / 232 lb 46.3 / 105.2 kg |
| 120 lb 54.4 kg | 33 / 97 lb 15 / 44 kg | 52 / 137 lb 23.6 / 62.1 kg | 80 / 187 lb 36.3 / 84.8 kg | 109 / 246 lb 49.4 / 111.6 kg |
| 130 lb 59 kg | 35 / 102 lb 15.9 / 46.3 kg | 55 / 145 lb 24.9 / 65.8 kg | 85 / 197 lb 38.6 / 89.4 kg | 115 / 259 lb 52.2 / 117.5 kg |
| 140 lb 63.5 kg | 36 / 107 lb 16.3 / 48.5 kg | 57 / 152 lb 25.9 / 68.9 kg | 89 / 207 lb 40.4 / 93.9 kg | 120 / 272 lb 54.4 / 123.4 kg |
| 150 lb 68 kg | 38 / 112 lb 17.2 / 50.8 kg | 60 / 159 lb 27.2 / 72.1 kg | 93 / 217 lb 42.2 / 98.4 kg | 126 / 285 lb 57.2 / 129.3 kg |
| 160 lb 72.6 kg | 40 / 117 lb 18.1 / 53.1 kg | 63 / 166 lb 28.6 / 75.3 kg | 97 / 227 lb 44 / 103 kg | 132 / 298 lb 59.9 / 135.2 kg |
| 170 lb 77.1 kg | 41 / 122 lb 18.6 / 55.3 kg | 65 / 173 lb 29.5 / 78.5 kg | 101 / 236 lb 45.8 / 107 kg | 137 / 310 lb 62.1 / 140.6 kg |
| 180 lb 81.6 kg | 43 / 126 lb 19.5 / 57.2 kg | 68 / 180 lb 30.8 / 81.6 kg | 105 / 245 lb 47.6 / 111.1 kg | 142 / 322 lb 64.4 / 146.1 kg |
| 190 lb 86.2 kg | 44 / 131 lb 20 / 59.4 kg | 70 / 186 lb 31.8 / 84.4 kg | 109 / 254 lb 49.4 / 115.2 kg | 148 / 334 lb 67.1 / 151.5 kg |
| 200 lb 90.7 kg | 46 / 136 lb 20.9 / 61.7 kg | 73 / 193 lb 33.1 / 87.5 kg | 113 / 263 lb 51.3 / 119.3 kg | 153 / 345 lb 69.4 / 156.5 kg |
| 210 lb 95.3 kg | 48 / 140 lb 21.8 / 63.5 kg | 75 / 199 lb 34 / 90.3 kg | 116 / 272 lb 52.6 / 123.4 kg | 158 / 357 lb 71.7 / 161.9 kg |
| 220 lb 99.8 kg | 49 / 145 lb 22.2 / 65.8 kg | 77 / 205 lb 34.9 / 93 kg | 120 / 280 lb 54.4 / 127 kg | 163 / 368 lb 73.9 / 166.9 kg |
| 230 lb 104.3 kg | 51 / 149 lb 23.1 / 67.6 kg | 80 / 211 lb 36.3 / 95.7 kg | 124 / 289 lb 56.2 / 131.1 kg | 168 / 379 lb 76.2 / 171.9 kg |
| 240 lb 108.9 kg | 52 / 153 lb 23.6 / 69.4 kg | 82 / 218 lb 37.2 / 98.9 kg | 127 / 297 lb 57.6 / 134.7 kg | 172 / 390 lb 78 / 176.9 kg |
How Your Cable Pull Through vs Barbell 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 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 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.
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 barbell glute bridge | Adjust barbell 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 Cable Pull Through and Barbell 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 barbell glute bridge 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.
57.6 → 106.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the cable pull through standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +66 lb +30 kg | +81 lb +36.8 kg | +100 lb +45.3 kg | +127 lb +57.6 kg |
| 130 lb 59 kg | +69 lb +31.3 kg | +84 lb +38.1 kg | +106 lb +48.1 kg | +135 lb +61.3 kg |
| 140 lb 63.5 kg | +72 lb +32.7 kg | +89 lb +40.4 kg | +111 lb +50.4 kg | +141 lb +64 kg |
| 150 lb 68 kg | +76 lb +34.4 kg | +93 lb +42.2 kg | +116 lb +52.6 kg | +148 lb +67.1 kg |
| 160 lb 72.6 kg | +79 lb +35.8 kg | +97 lb +44 kg | +121 lb +54.9 kg | +154 lb +69.9 kg |
| 170 lb 77.1 kg | +83 lb +37.7 kg | +102 lb +46.3 kg | +126 lb +57.1 kg | +161 lb +73 kg |
| 180 lb 81.6 kg | +85 lb +38.5 kg | +105 lb +47.6 kg | +132 lb +59.9 kg | +167 lb +75.8 kg |
| 190 lb 86.2 kg | +89 lb +40.4 kg | +109 lb +49.5 kg | +136 lb +61.6 kg | +173 lb +78.5 kg |
| 200 lb 90.7 kg | +92 lb +41.7 kg | +112 lb +50.8 kg | +141 lb +64 kg | +179 lb +81.2 kg |
| 210 lb 95.3 kg | +95 lb +43 kg | +117 lb +53.1 kg | +145 lb +65.8 kg | +185 lb +84 kg |
| 220 lb 99.8 kg | +98 lb +44.4 kg | +120 lb +54.4 kg | +150 lb +68.1 kg | +191 lb +86.6 kg |
| 230 lb 104.3 kg | +101 lb +45.8 kg | +124 lb +56.2 kg | +155 lb +70.3 kg | +196 lb +88.9 kg |
| 240 lb 108.9 kg | +104 lb +47.2 kg | +127 lb +57.6 kg | +159 lb +72.1 kg | +202 lb +91.6 kg |
| 250 lb 113.4 kg | +107 lb +48.5 kg | +131 lb +59.4 kg | +164 lb +74.4 kg | +208 lb +94.3 kg |
| 260 lb 117.9 kg | +109 lb +49.5 kg | +135 lb +61.2 kg | +168 lb +76.2 kg | +213 lb +96.6 kg |
| 270 lb 122.5 kg | +112 lb +50.8 kg | +137 lb +62.2 kg | +172 lb +78 kg | +219 lb +99.3 kg |
| 280 lb 127 kg | +115 lb +52.1 kg | +141 lb +63.9 kg | +176 lb +79.9 kg | +225 lb +102.1 kg |
| 290 lb 131.5 kg | +118 lb +53.5 kg | +145 lb +65.8 kg | +180 lb +81.6 kg | +229 lb +103.8 kg |
| 300 lb 136.1 kg | +121 lb +54.9 kg | +148 lb +67.1 kg | +184 lb +83.4 kg | +235 lb +106.6 kg |
How Women’s Cable Pull Through and Barbell 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.
54.9 → 98.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the cable pull through standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +56 lb +25.4 kg | +75 lb +34 kg | +95 lb +43.1 kg | +121 lb +54.9 kg |
| 110 lb 49.9 kg | +60 lb +27.2 kg | +80 lb +36.3 kg | +100 lb +45.3 kg | +130 lb +58.9 kg |
| 120 lb 54.4 kg | +64 lb +29 kg | +85 lb +38.5 kg | +107 lb +48.5 kg | +137 lb +62.2 kg |
| 130 lb 59 kg | +67 lb +30.4 kg | +90 lb +40.9 kg | +112 lb +50.8 kg | +144 lb +65.3 kg |
| 140 lb 63.5 kg | +71 lb +32.2 kg | +95 lb +43 kg | +118 lb +53.5 kg | +152 lb +69 kg |
| 150 lb 68 kg | +74 lb +33.6 kg | +99 lb +44.9 kg | +124 lb +56.2 kg | +159 lb +72.1 kg |
| 160 lb 72.6 kg | +77 lb +35 kg | +103 lb +46.7 kg | +130 lb +59 kg | +166 lb +75.3 kg |
| 170 lb 77.1 kg | +81 lb +36.7 kg | +108 lb +49 kg | +135 lb +61.2 kg | +173 lb +78.5 kg |
| 180 lb 81.6 kg | +83 lb +37.7 kg | +112 lb +50.8 kg | +140 lb +63.5 kg | +180 lb +81.7 kg |
| 190 lb 86.2 kg | +87 lb +39.4 kg | +116 lb +52.6 kg | +145 lb +65.8 kg | +186 lb +84.4 kg |
| 200 lb 90.7 kg | +90 lb +40.8 kg | +120 lb +54.4 kg | +150 lb +68 kg | +192 lb +87.1 kg |
| 210 lb 95.3 kg | +92 lb +41.7 kg | +124 lb +56.3 kg | +156 lb +70.8 kg | +199 lb +90.2 kg |
| 220 lb 99.8 kg | +96 lb +43.6 kg | +128 lb +58.1 kg | +160 lb +72.6 kg | +205 lb +93 kg |
| 230 lb 104.3 kg | +98 lb +44.5 kg | +131 lb +59.4 kg | +165 lb +74.9 kg | +211 lb +95.7 kg |
| 240 lb 108.9 kg | +101 lb +45.8 kg | +136 lb +61.7 kg | +170 lb +77.1 kg | +218 lb +98.9 kg |
Cable Pull Through and Barbell Glute Bridge Exercises Used by This Calculator
This calculator uses a strict cable pull-through and a floor-based barbell glute bridge. Use strict canonical Cable Pull Through and Barbell Glute Bridge 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.
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.
Enter one recent Cable Pull Through result and one recent Barbell 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
- Cable Pull Through — View the individual Cable Pull Through standards and next strength-level target.
- Barbell Glute Bridge — View the individual Barbell Glute Bridge 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.