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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 based on 38,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 33 x0.3 79 x0.71 148 x1.34 238 x2.17 345 x3.14
120 39 x0.33 89 x0.74 161 x1.35 256 x2.13 366 x3.05
130 46 x0.35 99 x0.76 175 x1.34 273 x2.1 386 x2.97
140 53 x0.38 108 x0.77 188 x1.34 288 x2.06 405 x2.89
150 59 x0.4 118 x0.78 200 x1.33 304 x2.02 423 x2.82
160 66 x0.41 127 x0.79 212 x1.32 318 x1.99 440 x2.75
170 72 x0.43 136 x0.8 223 x1.31 332 x1.95 456 x2.68
180 79 x0.44 144 x0.8 234 x1.3 346 x1.92 472 x2.62
190 85 x0.45 153 x0.8 245 x1.29 359 x1.89 487 x2.56
200 91 x0.46 161 x0.8 255 x1.28 371 x1.86 502 x2.51
210 97 x0.46 169 x0.8 265 x1.26 383 x1.82 516 x2.46
220 103 x0.47 177 x0.8 275 x1.25 395 x1.8 530 x2.41
230 109 x0.47 184 x0.8 285 x1.24 406 x1.77 543 x2.36
240 115 x0.48 192 x0.8 294 x1.22 417 x1.74 556 x2.31
250 120 x0.48 199 x0.8 303 x1.21 428 x1.71 568 x2.27
260 126 x0.48 206 x0.79 312 x1.2 439 x1.69 580 x2.23
270 131 x0.49 213 x0.79 320 x1.19 449 x1.66 592 x2.19
280 137 x0.49 220 x0.79 329 x1.17 459 x1.64 603 x2.15
290 142 x0.49 227 x0.78 337 x1.16 468 x1.61 614 x2.12
300 147 x0.49 233 x0.78 345 x1.15 478 x1.59 625 x2.08
310 153 x0.49 240 x0.77 353 x1.14 487 x1.57 635 x2.05
All 68 133 224 340 472

These male standards were last updated a week ago and are based on 2,000 filtered lifts.

Female Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 37 x0.41 77 x0.85 134 x1.49 207 x2.3 291 x3.23
100 40 x0.4 81 x0.81 140 x1.4 214 x2.14 300 x3
110 43 x0.39 86 x0.78 146 x1.32 222 x2.01 309 x2.81
120 46 x0.38 90 x0.75 151 x1.26 228 x1.9 316 x2.64
130 49 x0.38 94 x0.72 156 x1.2 234 x1.8 324 x2.49
140 52 x0.37 97 x0.7 161 x1.15 240 x1.71 330 x2.36
150 54 x0.36 101 x0.67 165 x1.1 245 x1.64 337 x2.24
160 57 x0.35 104 x0.65 169 x1.06 251 x1.57 343 x2.14
170 59 x0.35 107 x0.63 173 x1.02 255 x1.5 348 x2.05
180 61 x0.34 110 x0.61 177 x0.99 260 x1.44 354 x1.97
190 63 x0.33 113 x0.6 181 x0.95 265 x1.39 359 x1.89
200 65 x0.33 116 x0.58 184 x0.92 269 x1.34 364 x1.82
210 67 x0.32 119 x0.57 188 x0.89 273 x1.3 369 x1.76
220 69 x0.32 121 x0.55 191 x0.87 277 x1.26 373 x1.7
230 71 x0.31 124 x0.54 194 x0.84 280 x1.22 378 x1.64
240 73 x0.3 126 x0.53 197 x0.82 284 x1.18 382 x1.59
250 75 x0.3 128 x0.51 200 x0.8 288 x1.15 386 x1.54
260 77 x0.29 131 x0.5 203 x0.78 291 x1.12 390 x1.5
All 52 98 163 243 336

These female standards were last updated a week ago and are based on 3,000 filtered lifts.

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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.

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Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

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Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare hip abduction versus one of the following exercises:

Sled Leg Press Chest Press Leg Extension Horizontal Leg Press Calf Raise Pec Deck Fly Machine Shoulder Press Seated Leg Curl Lying Leg Curl Hack Squat Vertical Leg Press Seated Calf Raise Hip Adduction

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