Machine Glute Ham Raise Strength Standards Calculator
Compare your Machine Glute Ham Raise strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 92 lb at 190 lb for a man and 54 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the total barbell weight, including the bar, plates, and collars, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Machine Glute Ham Raise standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
Understanding Your Machine Glute Ham Raise Strength Score
Your Machine Glute Ham Raise strength score is estimated 1RM divided by bodyweight. The calculator uses the entered weight for strict Machine Glute Ham Raise, valid Machine Glute Ham Raise reps, and your bodyweight to create a bodyweight-ratio score. That ratio lets two lifters compare the same exercise without pretending that absolute weight alone tells the full story.
This result is specific to Machine Glute Ham Raise. A counted rep should meet this standard: The machine must move through a clear, repeatable range that matches controlled knee-flexion and hip-extension raise from an inclined or lowered start to a controlled trunk-raised finish on a glute-ham machine path. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance. The score is not a general label for every nearby hinge exercise, and it should not be used for Bodyweight Glute Ham Raise without documented weight convention, Assisted Glute Ham Raise where assistance is entered as positive weight, Nordic Curl, Lying Leg Curl, Seated Leg Curl, Machine Back Extension, Romanian Deadlift, Good Morning, Hip Thrust. Those variations may be useful training choices, but they answer a different standards question.
For example, a 200 lb male with a 144 lb estimated 1RM reaches the Advanced boundary for this calculator. A 150 lb female with a 113 lb estimated 1RM reaches the Elite boundary. The same absolute number can land in a different tier when bodyweight changes, which is why the ratio matters.
The most useful reading is practical. Beginner and Novice results usually mean the lifter should make the rep more repeatable before chasing a heavier test. Intermediate results show useful familiarity with the exercise. Advanced and Elite results show strong relative performance only when every counted rep keeps the same range, setup, and finish.
Use the score as a snapshot, then write down the rep details that made the snapshot valid. A later increase means more when the same implement, same setup rule, same range, same support position, and same rep quality were used again.
Machine Glute Ham Raise Strength Standards
Machine Glute Ham Raise standards use sex-specific estimated 1RM-to-bodyweight ratios. The lookup tables below convert those ratios into practical targets at common bodyweights. Use the row nearest your bodyweight for a fast check, then use the calculator result for your exact entry.
The tables are rounded to whole pounds for readability. Tier boundaries resolve upward, so meeting the Intermediate, Advanced, or Elite boundary exactly counts as that higher tier. These standards assume the entered weight for strict Machine Glute Ham Raise, valid reps, and no substitutions from related lifts.
Men’s Machine Glute Ham Raise Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 36 lb | 58 lb | 86 lb | 115 lb+ | 138 lb |
| 130 lb | 39 lb | 62 lb | 94 lb | 125 lb+ | 150 lb |
| 140 lb | 42 lb | 67 lb | 101 lb | 134 lb+ | 161 lb |
| 150 lb | 45 lb | 72 lb | 108 lb | 144 lb+ | 173 lb |
| 160 lb | 48 lb | 77 lb | 115 lb | 154 lb+ | 184 lb |
| 170 lb | 51 lb | 82 lb | 122 lb | 163 lb+ | 195 lb |
| 180 lb | 54 lb | 86 lb | 130 lb | 173 lb+ | 207 lb |
| 190 lb | 57 lb | 91 lb | 137 lb | 182 lb+ | 218 lb |
| 200 lb | 60 lb | 96 lb | 144 lb | 192 lb+ | 230 lb |
| 210 lb | 63 lb | 101 lb | 151 lb | 202 lb+ | 241 lb |
| 220 lb | 66 lb | 106 lb | 158 lb | 211 lb+ | 253 lb |
| 230 lb | 69 lb | 110 lb | 166 lb | 221 lb+ | 265 lb |
| 240 lb | 72 lb | 115 lb | 173 lb | 230 lb+ | 276 lb |
| 250 lb | 75 lb | 120 lb | 180 lb | 240 lb+ | 288 lb |
| 260 lb | 78 lb | 125 lb | 187 lb | 250 lb+ | 299 lb |
Women’s Machine Glute Ham Raise Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 22 lb | 36 lb | 55 lb | 75 lb+ | 92 lb |
| 110 lb | 24 lb | 40 lb | 61 lb | 83 lb+ | 101 lb |
| 120 lb | 26 lb | 43 lb | 66 lb | 90 lb+ | 110 lb |
| 130 lb | 29 lb | 47 lb | 72 lb | 98 lb+ | 120 lb |
| 140 lb | 31 lb | 50 lb | 77 lb | 105 lb+ | 129 lb |
| 150 lb | 33 lb | 54 lb | 83 lb | 113 lb+ | 138 lb |
| 160 lb | 35 lb | 58 lb | 88 lb | 120 lb+ | 147 lb |
| 170 lb | 37 lb | 61 lb | 94 lb | 128 lb+ | 156 lb |
| 180 lb | 40 lb | 65 lb | 99 lb | 135 lb+ | 166 lb |
| 190 lb | 42 lb | 68 lb | 105 lb | 143 lb+ | 175 lb |
| 200 lb | 44 lb | 72 lb | 110 lb | 150 lb+ | 184 lb |
| 210 lb | 46 lb | 76 lb | 116 lb | 158 lb+ | 193 lb |
| 220 lb | 48 lb | 79 lb | 121 lb | 165 lb+ | 202 lb |
Men: Beginner is below 0.300x, Novice begins at 0.300x, Intermediate begins at 0.480x, Advanced begins at 0.720x, Elite begins at 0.960x, and Stretch is 1.150x bodyweight. Women: Beginner is below 0.220x, Novice begins at 0.220x, Intermediate begins at 0.360x, Advanced begins at 0.550x, Elite begins at 0.750x, and Stretch is 0.920x bodyweight.
At 200 lb bodyweight, a male lifter needs about 144 lb for Advanced and 192 lb for Elite. At 150 lb bodyweight, a female lifter needs about 83 lb for Advanced and 113 lb for Elite. Treat those as standards for this exact exercise, not as claims about sport ranking or another lift.
How the Machine Glute Ham Raise Calculator Works
The calculator takes sex, bodyweight, working weight, and reps. A one-rep entry uses that weight directly as estimated 1RM. A multi-rep entry estimates 1RM from the set first, then divides the estimate by bodyweight and compares the ratio with the selected sex table.
Ratio equals estimated 1RM divided by bodyweight. If a lifter at 200 lb bodyweight records a 144 lb estimated 1RM, the ratio is near 0.720x and reaches Advanced. If bodyweight rises while the estimated 1RM stays the same, the ratio falls and the tier can change.
Use one unit family for bodyweight and working weight. Pounds and kilograms both work because the calculator normalizes the math internally. What matters most is that the entered set uses the entered weight for strict Machine Glute Ham Raise and valid Machine Glute Ham Raise reps that meet the accepted rule.
Multi-rep entries are best when the rep count is challenging but honest. Very high-rep sets can make estimates less precise, especially when fatigue changes range or finish quality. For a standards test, choose a set where the last valid rep still looks like the first valid rep.
The calculator does not add age, sport, equipment-brand, or technique-style multipliers. It answers the specific Machine Glute Ham Raise question described here, using the same bodyweight-ratio logic as the rest of the standards system.
Elite Machine Glute Ham Raise Strength Levels
Elite entries should still show controlled hip position and hamstring-led reps, not a shortened hinge that turns the score into a different machine pattern.
Elite Machine Glute Ham Raise strength starts at 0.960x bodyweight for men and 0.750x bodyweight for women. Stretch benchmarks are 1.150x for men and 0.920x for women, marking unusually strong results inside this standards system.
At 200 lb bodyweight, Elite begins around 192 lb for men. At 150 lb bodyweight, Elite begins around 113 lb for women. Those numbers are impressive only when the entry still reflects the entered weight for strict Machine Glute Ham Raise, valid Machine Glute Ham Raise reps, and the accepted rep.
Elite lifters should audit reps more strictly, not less. Heavier attempts often tempt shortened range, changed support, body English, or a nearby variation. A bigger number that changes the exercise does not prove a stronger Machine Glute Ham Raise.
Video is useful at this tier. Side or three-quarter view can show range, start position, path, and finish quality. Review the footage before entering a max set so the calculator records what actually happened.
Training at this level usually alternates clean heavy singles, moderate technical work, and targeted assistance. The goal is to make the strict rep durable rather than turn every session into a max attempt.
Machine Glute Ham Raise Strength Compared to Other Lifts
Comparisons are useful because they explain why standards differ. Machine Glute Ham Raise sits near related movements, but the ratios should not be copied because the implement, support, range, path, and finish rule are specific to this calculator.
| Related movement | Comparison purpose | What the gap can reveal |
|---|---|---|
| Bodyweight Nordic Curl | closest neighboring standard | A higher Machine Glute Ham Raise score can show skill in this exact setup, while a lower score points to the constraint this calculator isolates. |
| Machine Back Extension | same family contrast | If the related lift is far ahead, the limiting factor is often range, bracing, grip, or strict finish quality here. |
| Lying Leg Curl | equipment contrast | If this score is far ahead, confirm the set did not drift into a disallowed variation. |
| Seated Leg Curl | range and control comparison | The comparison is useful because the bodyweight-ratio math is shared while the accepted rep is different. |
| Romanian Deadlift | heavier strength ceiling | A similar tier can suggest balanced development, but it still does not make the two entries interchangeable. |
| Hip Thrust Machine | technique transfer check | Use the gap to choose training work instead of forcing one result to predict the other. |
If a related lift is much stronger, look for the one constraint unique to Machine Glute Ham Raise: range, support position, grip, bracing, or finish control. If Machine Glute Ham Raise is much stronger, confirm that the set did not become one of the disallowed variations.
Also separate implement families before drawing conclusions. A barbell version may reward a straighter path and heavier total weight, a dumbbell version may make grip and wrist position the limiter, a cable or machine version may remove some bracing demand, and a squat, press, row, curl, or extension pattern belongs in a different standards family entirely.
The goal is not to make all badges match. The goal is to identify whether the difference comes from true strength, a technical bottleneck, or a substituted movement that only looks similar on paper.
Milestones in Machine Glute Ham Raise Strength
Milestones turn tier ratios into training targets. They are most useful when they are tied to bodyweight and rep quality instead of vague goals such as strong or heavy.
| Milestone | Example target | Why it matters | Next focus |
|---|---|---|---|
| First valid strict machine glute ham raise rep | 3 to 5 clean reps at a repeatable training weight | Shows the lifter can follow the accepted rule before a max test | Keep setup identical across sets |
| Novice boundary | Men near 60 lb; women near 33 lb | Creates a first bodyweight-ratio benchmark | Build range and control |
| Intermediate boundary | Men near 96 lb; women near 54 lb | Shows the lift is no longer just familiar | Address the main limiter |
| Advanced boundary | Men near 144 lb; women near 83 lb | Marks strong relative performance for this exercise | Use smaller jumps and more video review |
| Elite boundary | Men near 192 lb; women near 113 lb | Shows high-level strength in the exact standard | Protect strict rep quality |
| Stretch benchmark | Men near 230 lb; women near 138 lb | Represents an unusually strong score in this calculator | Retest sparingly and recover well |
| Five-rep practice target | Use a set that estimates near 96 lb for a 200 lb male or 54 lb for a 150 lb female | Builds a cleaner estimate before a heavier test | Keep every rep visually identical |
| Ten percent improvement target | Move a 96 lb estimate toward 106 lb, or a 54 lb estimate toward 59 lb | Gives a concrete block goal without requiring a new tier | Retest only when the same rule survives |
Milestones should never override the accepted rep. A lifter who reaches the Advanced number with a substituted movement has not reached the Advanced Machine Glute Ham Raise milestone. A lifter who barely misses with excellent reps is often closer to durable progress than the badge alone suggests.
Related Strength Standards Tools
Related tools place Machine Glute Ham Raise inside a broader strength map. They help explain why a lifter may be strong in one nearby movement and average in another. They are not substitutions, and their scores should stay separate from the current calculator.
- Bodyweight Nordic Curl is the closest neighboring benchmark for many lifters, but the accepted range and finishing rule stay separate from Machine Glute Ham Raise. Compare it after a clean Machine Glute Ham Raise test to see whether this exact setup is the limiter.
- Machine Back Extension gives a same-family contrast where equipment and support can change the result quickly. A gap often points to grip, range, bracing, or skill rather than one universal strength ceiling.
- Lying Leg Curl is useful when the current score feels surprising. Check it only after the Machine Glute Ham Raise reps are valid, then use the difference to choose assistance work.
- Seated Leg Curl can show whether a heavier-looking movement is actually testing a different constraint. Keep the entries separate so a substituted rep does not inflate this calculator.
- Romanian Deadlift helps frame broader strength without replacing the Machine Glute Ham Raise standard. If it is far ahead, audit the exact range and finish required here.
- Hip Thrust Machine offers a technique-transfer check. Similar tiers suggest balanced development, while different tiers can reveal where the path, support, or rep count breaks down.
- Glute Drive Machine belongs in the comparison set because the name may sound close while the accepted rep is not identical. Use the tool as context, not as a replacement entry.
- Safety Bar Good Morning gives another bodyweight-ratio lens for the same training neighborhood. The most useful note is why the gap exists: range, depth, path, bracing, or control.
Use these tools after you have a valid Machine Glute Ham Raise result. If the comparison changes your interpretation, write down the likely reason: range, grip, path, support, bracing, lockout, depth, or control. That note is often more useful than the badge alone.