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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 37,000 lifts by Strength Level users.

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 32 x0.29 78 x0.71 148 x1.35 241 x2.19 351 x3.19
120 38 x0.32 88 x0.74 163 x1.36 260 x2.16 373 x3.11
130 45 x0.35 99 x0.76 177 x1.36 277 x2.13 394 x3.03
140 52 x0.37 109 x0.78 190 x1.36 294 x2.1 413 x2.95
150 59 x0.39 118 x0.79 203 x1.35 309 x2.06 432 x2.88
160 66 x0.41 128 x0.8 215 x1.34 325 x2.03 450 x2.81
170 72 x0.43 137 x0.81 227 x1.33 339 x2 467 x2.75
180 79 x0.44 146 x0.81 238 x1.32 353 x1.96 484 x2.69
190 85 x0.45 155 x0.82 250 x1.31 367 x1.93 500 x2.63
200 92 x0.46 164 x0.82 261 x1.3 380 x1.9 515 x2.58
210 98 x0.47 172 x0.82 271 x1.29 393 x1.87 530 x2.52
220 104 x0.47 180 x0.82 281 x1.28 405 x1.84 544 x2.47
230 110 x0.48 188 x0.82 291 x1.27 417 x1.81 558 x2.43
240 117 x0.49 196 x0.82 301 x1.25 429 x1.79 572 x2.38
250 122 x0.49 204 x0.81 310 x1.24 440 x1.76 585 x2.34
260 128 x0.49 211 x0.81 320 x1.23 451 x1.73 597 x2.3
270 134 x0.5 218 x0.81 329 x1.22 462 x1.71 609 x2.26
280 140 x0.5 226 x0.81 338 x1.21 472 x1.69 621 x2.22
290 145 x0.5 233 x0.8 346 x1.19 482 x1.66 633 x2.18
300 151 x0.5 239 x0.8 355 x1.18 492 x1.64 644 x2.15
310 156 x0.5 246 x0.79 363 x1.17 502 x1.62 656 x2.11
All 67 134 228 348 486

These male standards were last updated 2 days ago and are based on 3,000 filtered lifts.

Female Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 37 x0.41 76 x0.85 134 x1.49 207 x2.3 291 x3.24
100 40 x0.4 81 x0.81 140 x1.4 215 x2.15 301 x3.01
110 43 x0.39 86 x0.78 146 x1.33 222 x2.02 310 x2.82
120 47 x0.39 90 x0.75 152 x1.27 229 x1.91 318 x2.65
130 50 x0.38 95 x0.73 157 x1.21 236 x1.81 326 x2.51
140 52 x0.37 98 x0.7 162 x1.16 242 x1.73 333 x2.38
150 55 x0.37 102 x0.68 167 x1.11 248 x1.65 340 x2.26
160 58 x0.36 106 x0.66 172 x1.07 253 x1.58 346 x2.16
170 60 x0.35 109 x0.64 176 x1.03 258 x1.52 352 x2.07
180 63 x0.35 112 x0.62 180 x1 263 x1.46 358 x1.99
190 65 x0.34 115 x0.61 184 x0.97 268 x1.41 363 x1.91
200 67 x0.34 118 x0.59 188 x0.94 273 x1.36 369 x1.84
210 69 x0.33 121 x0.58 191 x0.91 277 x1.32 374 x1.78
220 71 x0.32 124 x0.56 195 x0.88 281 x1.28 378 x1.72
230 73 x0.32 127 x0.55 198 x0.86 285 x1.24 383 x1.67
240 75 x0.31 129 x0.54 201 x0.84 289 x1.2 388 x1.61
250 77 x0.31 132 x0.53 204 x0.82 293 x1.17 392 x1.57
260 79 x0.3 134 x0.52 207 x0.8 296 x1.14 396 x1.52
All 52 99 164 246 339

These female standards were last updated 2 days ago and are based on 4,000 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare hip abduction versus one of the following exercises:

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

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