Hip Abduction Standards (lb)

The average Hip Abduction is 203 lb for men and 157 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Hip Abduction strength standards are based on 203,182 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Hip Abduction Standards (lb)

Weight

Strength Level	Weight
Beginner	76 lb
Novice	130 lb
Intermediate	203 lb
Advanced	292 lb
Elite	392 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Hip Abduction? (lb)

What is the average Hip Abduction? The average Hip Abduction weight for a male lifter is 203 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hip Abduction? Male beginners should aim to lift 76 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	93	154	229	315
120	55	101	163	241	329
130	61	108	173	252	342
140	66	115	182	263	354
150	71	122	190	273	366
160	76	129	198	282	377
170	81	135	206	292	388
180	86	141	213	300	398
190	90	147	220	309	407
200	95	152	227	317	417
210	99	158	234	325	426
220	103	163	240	332	434
230	107	168	246	340	443
240	111	173	252	347	451
250	115	178	258	353	458
260	119	182	264	360	466
270	122	187	269	366	473
280	126	191	275	373	480
290	130	196	280	379	487
300	133	200	285	385	494
310	136	204	290	390	500

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	111	173	249	334
20	74	127	198	284	382
25	76	130	203	292	392
30	76	130	203	292	392
35	76	130	203	292	392
40	76	130	203	292	392
45	72	123	192	276	371
50	67	115	180	258	347
55	62	106	166	239	320
60	57	97	152	218	292
65	51	88	137	197	265
70	46	79	123	177	238
75	41	71	111	159	213
80	37	64	99	142	191
85	33	57	89	128	171
90	30	51	80	115	154

How many sets and reps of Hip Abduction should I do?

These are the most popular Hip Abduction workouts done by male lifters:

3x10 14%

3x12 13%

3x15 12%

4x12 7%

3x20 6%

4x10 5%

3x8 5%

4x15 4%

2x15 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	574
2	3	12	13%	510
3	3	15	12%	469
4	4	12	7%	286
5	3	20	6%	251
6	4	10	5%	210
7	3	8	5%	189
8	4	15	4%	142
9	2	15	3%	131
10	2	10	3%	120

Female

Female Hip Abduction Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	59 lb
Novice	101 lb
Intermediate	157 lb
Advanced	224 lb
Elite	300 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

How much should I be able to Hip Abduction? (lb)

What is the average Hip Abduction? The average Hip Abduction weight for a female lifter is 157 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hip Abduction? Female beginners should aim to lift 59 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	45	82	132	193	263
100	49	86	137	200	270
110	52	90	142	206	277
120	54	94	147	211	284
130	57	97	151	216	290
140	60	101	155	221	295
150	62	104	159	226	301
160	64	107	162	230	306
170	66	109	166	234	310
180	68	112	169	238	315
190	70	115	172	242	319
200	72	117	175	245	323
210	74	119	178	249	327
220	76	122	181	252	331
230	78	124	184	255	334
240	79	126	186	258	338
250	81	128	189	261	341
260	83	130	191	264	344

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	86	134	191	256
20	58	99	153	218	292
25	59	101	157	224	300
30	59	101	157	224	300
35	59	101	157	224	300
40	59	101	157	224	300
45	56	96	148	212	284
50	53	90	139	199	266
55	49	83	128	183	245
60	44	75	117	167	224
65	40	68	106	151	203
70	36	61	95	136	182
75	32	55	85	122	164
80	29	49	76	109	146
85	26	44	68	98	131
90	23	40	61	88	118

How many sets and reps of Hip Abduction should I do?

These are the most popular Hip Abduction workouts done by female lifters:

3x15 19%

3x10 15%

3x12 12%

4x10 8%

4x15 5%

3x20 5%

4x12 4%

3x8 3%

4x20 3%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	15	19%	633
2	3	10	15%	504
3	3	12	12%	395
4	4	10	8%	254
5	4	15	5%	168
6	3	20	5%	157
7	4	12	4%	119
8	3	8	3%	104
9	4	20	3%	90
10	4	8	2%	80

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Hip Abduction strength standards

Strength Level analysed 47,927 qualifying results from 203,182 community lifts to produce our Hip Abduction strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	203,182
Qualifying results	47,927
Male results	22,679
Female results	25,248
Data start	2 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	93	154	229	315
120	55	101	163	241	329
130	61	108	173	252	342
140	66	115	182	263	354
150	71	122	190	273	366
160	76	129	198	282	377
170	81	135	206	292	388
180	86	141	213	300	398
190	90	147	220	309	407
200	95	152	227	317	417
210	99	158	234	325	426
220	103	163	240	332	434
230	107	168	246	340	443
240	111	173	252	347	451
250	115	178	258	353	458
260	119	182	264	360	466
270	122	187	269	366	473
280	126	191	275	373	480
290	130	196	280	379	487
300	133	200	285	385	494
310	136	204	290	390	500

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	111	173	249	334
20	74	127	198	284	382
25	76	130	203	292	392
30	76	130	203	292	392
35	76	130	203	292	392
40	76	130	203	292	392
45	72	123	192	276	371
50	67	115	180	258	347
55	62	106	166	239	320
60	57	97	152	218	292
65	51	88	137	197	265
70	46	79	123	177	238
75	41	71	111	159	213
80	37	64	99	142	191
85	33	57	89	128	171
90	30	51	80	115	154

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	574
2	3	12	13%	510
3	3	15	12%	469
4	4	12	7%	286
5	3	20	6%	251
6	4	10	5%	210
7	3	8	5%	189
8	4	15	4%	142
9	2	15	3%	131
10	2	10	3%	120

BW	Beg.	Nov.	Int.	Adv.	Elite
90	45	82	132	193	263
100	49	86	137	200	270
110	52	90	142	206	277
120	54	94	147	211	284
130	57	97	151	216	290
140	60	101	155	221	295
150	62	104	159	226	301
160	64	107	162	230	306
170	66	109	166	234	310
180	68	112	169	238	315
190	70	115	172	242	319
200	72	117	175	245	323
210	74	119	178	249	327
220	76	122	181	252	331
230	78	124	184	255	334
240	79	126	186	258	338
250	81	128	189	261	341
260	83	130	191	264	344

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	86	134	191	256
20	58	99	153	218	292
25	59	101	157	224	300
30	59	101	157	224	300
35	59	101	157	224	300
40	59	101	157	224	300
45	56	96	148	212	284
50	53	90	139	199	266
55	49	83	128	183	245
60	44	75	117	167	224
65	40	68	106	151	203
70	36	61	95	136	182
75	32	55	85	122	164
80	29	49	76	109	146
85	26	44	68	98	131
90	23	40	61	88	118

Rank	Sets	Reps	Percent	Workouts
1	3	15	19%	633
2	3	10	15%	504
3	3	12	12%	395
4	4	10	8%	254
5	4	15	5%	168
6	3	20	5%	157
7	4	12	4%	119
8	3	8	3%	104
9	4	20	3%	90
10	4	8	2%	80

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	93	154	229	315
120	55	101	163	241	329
130	61	108	173	252	342
140	66	115	182	263	354
150	71	122	190	273	366
160	76	129	198	282	377
170	81	135	206	292	388
180	86	141	213	300	398
190	90	147	220	309	407
200	95	152	227	317	417
210	99	158	234	325	426
220	103	163	240	332	434
230	107	168	246	340	443
240	111	173	252	347	451
250	115	178	258	353	458
260	119	182	264	360	466
270	122	187	269	366	473
280	126	191	275	373	480
290	130	196	280	379	487
300	133	200	285	385	494
310	136	204	290	390	500

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	111	173	249	334
20	74	127	198	284	382
25	76	130	203	292	392
30	76	130	203	292	392
35	76	130	203	292	392
40	76	130	203	292	392
45	72	123	192	276	371
50	67	115	180	258	347
55	62	106	166	239	320
60	57	97	152	218	292
65	51	88	137	197	265
70	46	79	123	177	238
75	41	71	111	159	213
80	37	64	99	142	191
85	33	57	89	128	171
90	30	51	80	115	154

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	574
2	3	12	13%	510
3	3	15	12%	469
4	4	12	7%	286
5	3	20	6%	251
6	4	10	5%	210
7	3	8	5%	189
8	4	15	4%	142
9	2	15	3%	131
10	2	10	3%	120

BW	Beg.	Nov.	Int.	Adv.	Elite
90	45	82	132	193	263
100	49	86	137	200	270
110	52	90	142	206	277
120	54	94	147	211	284
130	57	97	151	216	290
140	60	101	155	221	295
150	62	104	159	226	301
160	64	107	162	230	306
170	66	109	166	234	310
180	68	112	169	238	315
190	70	115	172	242	319
200	72	117	175	245	323
210	74	119	178	249	327
220	76	122	181	252	331
230	78	124	184	255	334
240	79	126	186	258	338
250	81	128	189	261	341
260	83	130	191	264	344

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	86	134	191	256
20	58	99	153	218	292
25	59	101	157	224	300
30	59	101	157	224	300
35	59	101	157	224	300
40	59	101	157	224	300
45	56	96	148	212	284
50	53	90	139	199	266
55	49	83	128	183	245
60	44	75	117	167	224
65	40	68	106	151	203
70	36	61	95	136	182
75	32	55	85	122	164
80	29	49	76	109	146
85	26	44	68	98	131
90	23	40	61	88	118

Rank	Sets	Reps	Percent	Workouts
1	3	15	19%	633
2	3	10	15%	504
3	3	12	12%	395
4	4	10	8%	254
5	4	15	5%	168
6	3	20	5%	157
7	4	12	4%	119
8	3	8	3%	104
9	4	20	3%	90
10	4	8	2%	80

Hip Abduction Standards (lb)

Male

Male Hip Abduction Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Hip Abduction? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hip Abduction should I do?

Female

Female Hip Abduction Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Hip Abduction? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hip Abduction should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Hip Abduction strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	93	154	229	315
120	55	101	163	241	329
130	61	108	173	252	342
140	66	115	182	263	354
150	71	122	190	273	366
160	76	129	198	282	377
170	81	135	206	292	388
180	86	141	213	300	398
190	90	147	220	309	407
200	95	152	227	317	417
210	99	158	234	325	426
220	103	163	240	332	434
230	107	168	246	340	443
240	111	173	252	347	451
250	115	178	258	353	458
260	119	182	264	360	466
270	122	187	269	366	473
280	126	191	275	373	480
290	130	196	280	379	487
300	133	200	285	385	494
310	136	204	290	390	500

Age	Beg.	Nov.	Int.	Adv.	Elite
15	65	111	173	249	334
20	74	127	198	284	382
25	76	130	203	292	392
30	76	130	203	292	392
35	76	130	203	292	392
40	76	130	203	292	392
45	72	123	192	276	371
50	67	115	180	258	347
55	62	106	166	239	320
60	57	97	152	218	292
65	51	88	137	197	265
70	46	79	123	177	238
75	41	71	111	159	213
80	37	64	99	142	191
85	33	57	89	128	171
90	30	51	80	115	154

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	574
2	3	12	13%	510
3	3	15	12%	469
4	4	12	7%	286
5	3	20	6%	251
6	4	10	5%	210
7	3	8	5%	189
8	4	15	4%	142
9	2	15	3%	131
10	2	10	3%	120

BW	Beg.	Nov.	Int.	Adv.	Elite
90	45	82	132	193	263
100	49	86	137	200	270
110	52	90	142	206	277
120	54	94	147	211	284
130	57	97	151	216	290
140	60	101	155	221	295
150	62	104	159	226	301
160	64	107	162	230	306
170	66	109	166	234	310
180	68	112	169	238	315
190	70	115	172	242	319
200	72	117	175	245	323
210	74	119	178	249	327
220	76	122	181	252	331
230	78	124	184	255	334
240	79	126	186	258	338
250	81	128	189	261	341
260	83	130	191	264	344

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	86	134	191	256
20	58	99	153	218	292
25	59	101	157	224	300
30	59	101	157	224	300
35	59	101	157	224	300
40	59	101	157	224	300
45	56	96	148	212	284
50	53	90	139	199	266
55	49	83	128	183	245
60	44	75	117	167	224
65	40	68	106	151	203
70	36	61	95	136	182
75	32	55	85	122	164
80	29	49	76	109	146
85	26	44	68	98	131
90	23	40	61	88	118

Rank	Sets	Reps	Percent	Workouts
1	3	15	19%	633
2	3	10	15%	504
3	3	12	12%	395
4	4	10	8%	254
5	4	15	5%	168
6	3	20	5%	157
7	4	12	4%	119
8	3	8	3%	104
9	4	20	3%	90
10	4	8	2%	80