Hip Abduction Standards (lb)

Hip abduction strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our hip abduction standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 57 x0.52 118 x1.07 205 x1.86 316 x2.87 445 x4.04
120 60 x0.5 122 x1.02 210 x1.75 323 x2.69 453 x3.77
130 62 x0.48 126 x0.97 215 x1.66 329 x2.53 460 x3.54
140 65 x0.46 129 x0.92 220 x1.57 335 x2.39 467 x3.34
150 67 x0.45 133 x0.89 225 x1.5 341 x2.27 474 x3.16
160 70 x0.44 136 x0.85 229 x1.43 346 x2.16 480 x3
170 72 x0.42 139 x0.82 233 x1.37 351 x2.06 486 x2.86
180 74 x0.41 142 x0.79 237 x1.32 356 x1.98 491 x2.73
190 76 x0.4 145 x0.76 240 x1.27 360 x1.89 496 x2.61
200 78 x0.39 148 x0.74 244 x1.22 364 x1.82 501 x2.51
210 80 x0.38 150 x0.72 247 x1.18 368 x1.75 506 x2.41
220 82 x0.37 153 x0.69 250 x1.14 372 x1.69 511 x2.32
230 84 x0.36 155 x0.67 253 x1.1 376 x1.63 515 x2.24
240 85 x0.36 157 x0.66 256 x1.07 380 x1.58 519 x2.16
250 87 x0.35 160 x0.64 259 x1.04 383 x1.53 523 x2.09
260 89 x0.34 162 x0.62 262 x1.01 386 x1.49 527 x2.03
270 90 x0.33 164 x0.61 265 x0.98 390 x1.44 531 x1.97
280 92 x0.33 166 x0.59 267 x0.95 393 x1.4 535 x1.91
290 93 x0.32 168 x0.58 270 x0.93 396 x1.36 538 x1.86
300 95 x0.32 170 x0.57 272 x0.91 399 x1.33 542 x1.81
310 96 x0.31 172 x0.55 275 x0.89 402 x1.3 545 x1.76
All 73 141 236 355 492

These male standards were last updated 5 days ago and are based on 90 filtered lifts.

Female Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 35 x0.39 76 x0.84 134 x1.49 209 x2.32 296 x3.28
100 38 x0.38 80 x0.8 140 x1.4 216 x2.16 305 x3.05
110 41 x0.38 84 x0.77 145 x1.32 223 x2.03 313 x2.84
120 44 x0.37 88 x0.74 151 x1.26 230 x1.91 320 x2.67
130 47 x0.36 92 x0.71 156 x1.2 236 x1.81 327 x2.52
140 49 x0.35 96 x0.68 160 x1.14 241 x1.72 334 x2.39
150 52 x0.35 99 x0.66 164 x1.1 247 x1.64 340 x2.27
160 54 x0.34 102 x0.64 169 x1.05 252 x1.57 346 x2.16
170 56 x0.33 105 x0.62 172 x1.01 256 x1.51 352 x2.07
180 58 x0.32 108 x0.6 176 x0.98 261 x1.45 357 x1.98
190 61 x0.32 111 x0.58 180 x0.95 265 x1.4 362 x1.91
200 63 x0.31 113 x0.57 183 x0.92 269 x1.35 367 x1.83
210 64 x0.31 116 x0.55 186 x0.89 273 x1.3 371 x1.77
220 66 x0.3 119 x0.54 189 x0.86 277 x1.26 376 x1.71
230 68 x0.3 121 x0.53 192 x0.84 281 x1.22 380 x1.65
240 70 x0.29 123 x0.51 195 x0.81 284 x1.18 384 x1.6
250 71 x0.29 125 x0.5 198 x0.79 287 x1.15 388 x1.55
260 73 x0.28 128 x0.49 201 x0.77 291 x1.12 392 x1.51
All 49 96 161 243 338

These female standards were last updated 5 days ago and are based on 89 filtered lifts.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare hip abduction versus one of the following exercises:

Sled Leg Press Horizontal Leg Press Leg Extension Calf Raise Vertical Leg Press Seated Leg Curl Lying Leg Curl Hack Squat Hip Adduction