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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 11,000 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 32 x0.3 79 x0.72 151 x1.37 245 x2.23 356 x3.23
120 39 x0.33 90 x0.75 165 x1.37 263 x2.19 377 x3.14
130 46 x0.35 100 x0.77 178 x1.37 280 x2.15 397 x3.06
140 53 x0.38 109 x0.78 191 x1.37 296 x2.11 417 x2.98
150 59 x0.39 119 x0.79 204 x1.36 311 x2.07 435 x2.9
160 66 x0.41 128 x0.8 216 x1.35 326 x2.04 452 x2.83
170 72 x0.42 137 x0.81 227 x1.34 340 x2 469 x2.76
180 79 x0.44 146 x0.81 238 x1.32 354 x1.97 485 x2.7
190 85 x0.45 154 x0.81 249 x1.31 367 x1.93 501 x2.63
200 91 x0.45 163 x0.81 260 x1.3 380 x1.9 515 x2.58
210 97 x0.46 171 x0.81 270 x1.29 392 x1.87 530 x2.52
220 103 x0.47 179 x0.81 280 x1.27 404 x1.84 544 x2.47
230 109 x0.47 186 x0.81 290 x1.26 416 x1.81 557 x2.42
240 115 x0.48 194 x0.81 299 x1.25 427 x1.78 570 x2.37
250 120 x0.48 201 x0.8 308 x1.23 438 x1.75 582 x2.33
260 126 x0.48 208 x0.8 317 x1.22 448 x1.72 595 x2.29
270 131 x0.49 215 x0.8 326 x1.21 459 x1.7 607 x2.25
280 137 x0.49 222 x0.79 334 x1.19 469 x1.67 618 x2.21
290 142 x0.49 229 x0.79 342 x1.18 478 x1.65 629 x2.17
300 147 x0.49 236 x0.79 351 x1.17 488 x1.63 640 x2.13
310 153 x0.49 242 x0.78 358 x1.16 497 x1.6 651 x2.1
All 67 134 229 349 487

These male standards were last updated 4 days ago and are based on 2,000 filtered lifts.

Female Hip Abduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 38 x0.42 77 x0.86 134 x1.49 206 x2.29 290 x3.22
100 41 x0.41 82 x0.82 141 x1.41 215 x2.15 300 x3
110 44 x0.4 87 x0.79 147 x1.33 222 x2.02 308 x2.8
120 48 x0.4 91 x0.76 152 x1.27 229 x1.91 316 x2.64
130 50 x0.39 95 x0.73 158 x1.21 235 x1.81 324 x2.49
140 53 x0.38 99 x0.71 163 x1.16 241 x1.72 331 x2.36
150 56 x0.37 103 x0.69 167 x1.11 247 x1.65 338 x2.25
160 59 x0.37 106 x0.66 172 x1.07 252 x1.58 344 x2.15
170 61 x0.36 110 x0.65 176 x1.03 258 x1.51 350 x2.06
180 63 x0.35 113 x0.63 180 x1 262 x1.46 356 x1.98
190 66 x0.35 116 x0.61 184 x0.97 267 x1.41 361 x1.9
200 68 x0.34 119 x0.59 187 x0.94 272 x1.36 366 x1.83
210 70 x0.33 122 x0.58 191 x0.91 276 x1.31 371 x1.77
220 72 x0.33 124 x0.57 194 x0.88 280 x1.27 376 x1.71
230 74 x0.32 127 x0.55 198 x0.86 284 x1.23 381 x1.65
240 76 x0.32 130 x0.54 201 x0.84 288 x1.2 385 x1.6
250 78 x0.31 132 x0.53 204 x0.82 291 x1.17 389 x1.56
260 80 x0.31 134 x0.52 207 x0.8 295 x1.13 393 x1.51
All 53 100 164 245 337

These female standards were last updated 4 days 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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Bench Press 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

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Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare hip abduction versus one of the following exercises:

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

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