Glute Ham Raise

Glute Ham Raise is a legs exercise focused on Hamstrings, Gluteus maximus. You can review average reps and rep standards on one page.

Log Glute Ham Raise

Average reps: Intermediate

Reference for an intermediate lifter.

Men 37

Women 22

Glute Ham Raise: Average reps

Level
Beginner	< 1	< 1
Novice	11	4
Intermediate	37	22
Advanced	68	47
Elite	103	75

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Glute Ham Raise in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Legs

Cable Leg Extension

Legs / Cable

Single-Leg Seated Calf Raise

Dumbbell Walking Calf Raise

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23