Register Log In

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 9,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 34 x0.3 81 x0.74 154 x1.4 249 x2.27 362 x3.29
120 40 x0.34 92 x0.76 168 x1.4 267 x2.23 383 x3.19
130 47 x0.36 102 x0.78 181 x1.39 284 x2.18 403 x3.1
140 54 x0.38 111 x0.79 194 x1.39 300 x2.14 422 x3.02
150 60 x0.4 121 x0.8 206 x1.38 315 x2.1 440 x2.94
160 67 x0.42 130 x0.81 218 x1.36 330 x2.06 458 x2.86
170 73 x0.43 139 x0.82 230 x1.35 344 x2.02 474 x2.79
180 79 x0.44 147 x0.82 241 x1.34 358 x1.99 490 x2.72
190 86 x0.45 156 x0.82 252 x1.32 371 x1.95 505 x2.66
200 92 x0.46 164 x0.82 262 x1.31 383 x1.92 520 x2.6
210 98 x0.47 172 x0.82 272 x1.3 395 x1.88 534 x2.54
220 104 x0.47 180 x0.82 282 x1.28 407 x1.85 548 x2.49
230 109 x0.48 187 x0.81 292 x1.27 419 x1.82 561 x2.44
240 115 x0.48 195 x0.81 301 x1.25 430 x1.79 574 x2.39
250 121 x0.48 202 x0.81 310 x1.24 440 x1.76 586 x2.35
260 126 x0.49 209 x0.8 319 x1.23 451 x1.73 599 x2.3
270 132 x0.49 216 x0.8 327 x1.21 461 x1.71 610 x2.26
280 137 x0.49 223 x0.8 336 x1.2 471 x1.68 622 x2.22
290 142 x0.49 230 x0.79 344 x1.19 481 x1.66 633 x2.18
300 147 x0.49 236 x0.79 352 x1.17 490 x1.63 644 x2.15
310 152 x0.49 243 x0.78 360 x1.16 499 x1.61 654 x2.11
All 68 136 231 352 491

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

Female Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 39 x0.44 79 x0.88 136 x1.51 208 x2.31 290 x3.22
100 42 x0.42 83 x0.83 141 x1.41 214 x2.14 298 x2.98
110 45 x0.41 87 x0.79 147 x1.33 221 x2.01 306 x2.78
120 48 x0.4 91 x0.76 151 x1.26 227 x1.89 313 x2.61
130 50 x0.39 95 x0.73 156 x1.2 232 x1.79 319 x2.46
140 53 x0.38 98 x0.7 160 x1.14 237 x1.7 325 x2.32
150 55 x0.37 101 x0.67 164 x1.09 242 x1.62 331 x2.21
160 57 x0.36 104 x0.65 168 x1.05 247 x1.54 336 x2.1
170 59 x0.35 107 x0.63 171 x1.01 251 x1.48 341 x2.01
180 61 x0.34 110 x0.61 175 x0.97 255 x1.42 346 x1.92
190 63 x0.33 112 x0.59 178 x0.94 259 x1.36 351 x1.85
200 65 x0.33 115 x0.57 181 x0.91 263 x1.32 355 x1.78
210 67 x0.32 117 x0.56 184 x0.88 267 x1.27 359 x1.71
220 69 x0.31 119 x0.54 187 x0.85 270 x1.23 363 x1.65
230 70 x0.31 122 x0.53 190 x0.83 273 x1.19 367 x1.6
240 72 x0.3 124 x0.52 193 x0.8 277 x1.15 371 x1.55
250 74 x0.29 126 x0.5 195 x0.78 280 x1.12 375 x1.5
260 75 x0.29 128 x0.49 198 x0.76 283 x1.09 378 x1.45
All 53 99 162 240 330

These female standards were last updated a month ago and are based on 2,000 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 Press 10,970,000 lifts Squat 6,361,000 lifts Deadlift 6,428,000 lifts Shoulder Press 1,591,000 lifts Barbell Curl 783,000 lifts Military Press 188,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Sumo Deadlift 80,000 lifts Bent Over Row 500,000 lifts Front Squat 533,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts T-Bar Row 50,000 lifts Barbell Shrug 73,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Preacher Curl 26,000 lifts Box Squat 18,000 lifts Decline Bench Press 64,000 lifts Pendlay Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Lying Tricep Extension 35,000 lifts Upright Row 43,000 lifts Tricep Extension 44,000 lifts Floor Press 11,000 lifts Barbell Lunge 9,000 lifts Wrist Curl 9,000 lifts Reverse Barbell Curl 708 lifts Bulgarian Split Squat 9,000 lifts Reverse Wrist Curl 3,000 lifts Good Morning 25,000 lifts Landmine Squat 2,000 lifts Zercher Squat 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 580 lifts

Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

Power Clean 402,000 lifts Clean 118,000 lifts Clean and Jerk 149,000 lifts Push Press 103,000 lifts Snatch 152,000 lifts Clean and Press 105,000 lifts Hang Clean 2,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Thruster 18,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Face Pull 12,000 lifts Cable Fly 11,000 lifts Cable Lateral Raise 696 lifts Cable Crunch 578 lifts One Arm Cable Curl 467 lifts Cable Pull Through 294 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare hip abduction versus one of the following exercises:

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

Post your feedback and suggestions on our Facebook page:

About - FAQ - Privacy Policy