Hip Abduction Standards (kg)

The average Hip Abduction is 92 kg for men and 71 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	34 kg
Novice	59 kg
Intermediate	92 kg
Advanced	132 kg
Elite	178 kg

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? (kg)

What is the average Hip Abduction? The average Hip Abduction weight for a male lifter is 92 kg (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 34 kg (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
50	23	42	70	104	143
55	25	46	75	110	150
60	28	50	79	115	156
65	31	53	84	121	162
70	33	57	88	126	168
75	36	60	92	130	174
80	38	63	95	135	179
85	40	66	99	139	184
90	43	69	103	143	188
95	45	71	106	147	193
100	47	74	109	151	197
105	49	77	112	155	201
110	51	79	115	158	205
115	53	81	118	161	209
120	55	84	121	165	213
125	56	86	123	168	216
130	58	88	126	171	220
135	60	90	129	174	223
140	62	92	131	177	227

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	79	113	151
20	34	58	90	129	173
25	34	59	92	132	178
30	34	59	92	132	178
35	34	59	92	132	178
40	34	59	92	132	178
45	33	56	87	125	168
50	30	52	82	117	157
55	28	48	75	108	145
60	26	44	69	99	133
65	23	40	62	89	120
70	21	36	56	80	108
75	19	32	50	72	97
80	17	29	45	65	87
85	15	26	40	58	78
90	14	23	36	52	70

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	27 kg
Novice	46 kg
Intermediate	71 kg
Advanced	102 kg
Elite	136 kg

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? (kg)

What is the average Hip Abduction? The average Hip Abduction weight for a female lifter is 71 kg (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 27 kg (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
40	20	37	59	87	119
45	22	39	62	90	122
50	23	41	65	93	126
55	25	43	67	96	129
60	26	45	69	99	132
65	27	46	71	101	135
70	29	48	73	103	137
75	30	49	75	105	140
80	31	50	76	107	142
85	32	52	78	109	144
90	33	53	79	111	146
95	34	54	81	113	148
100	34	55	82	114	150
105	35	56	83	116	152
110	36	57	85	117	154
115	37	58	86	119	155
120	38	59	87	120	157

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	61	87	116
20	26	45	69	99	133
25	27	46	71	102	136
30	27	46	71	102	136
35	27	46	71	102	136
40	27	46	71	102	136
45	26	43	67	96	129
50	24	41	63	90	121
55	22	38	58	83	111
60	20	34	53	76	102
65	18	31	48	69	92
70	16	28	43	62	83
75	15	25	39	55	74
80	13	22	35	50	66
85	12	20	31	44	59
90	11	18	28	40	53

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
50	23	42	70	104	143
55	25	46	75	110	150
60	28	50	79	115	156
65	31	53	84	121	162
70	33	57	88	126	168
75	36	60	92	130	174
80	38	63	95	135	179
85	40	66	99	139	184
90	43	69	103	143	188
95	45	71	106	147	193
100	47	74	109	151	197
105	49	77	112	155	201
110	51	79	115	158	205
115	53	81	118	161	209
120	55	84	121	165	213
125	56	86	123	168	216
130	58	88	126	171	220
135	60	90	129	174	223
140	62	92	131	177	227

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	79	113	151
20	34	58	90	129	173
25	34	59	92	132	178
30	34	59	92	132	178
35	34	59	92	132	178
40	34	59	92	132	178
45	33	56	87	125	168
50	30	52	82	117	157
55	28	48	75	108	145
60	26	44	69	99	133
65	23	40	62	89	120
70	21	36	56	80	108
75	19	32	50	72	97
80	17	29	45	65	87
85	15	26	40	58	78
90	14	23	36	52	70

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
40	20	37	59	87	119
45	22	39	62	90	122
50	23	41	65	93	126
55	25	43	67	96	129
60	26	45	69	99	132
65	27	46	71	101	135
70	29	48	73	103	137
75	30	49	75	105	140
80	31	50	76	107	142
85	32	52	78	109	144
90	33	53	79	111	146
95	34	54	81	113	148
100	34	55	82	114	150
105	35	56	83	116	152
110	36	57	85	117	154
115	37	58	86	119	155
120	38	59	87	120	157

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	61	87	116
20	26	45	69	99	133
25	27	46	71	102	136
30	27	46	71	102	136
35	27	46	71	102	136
40	27	46	71	102	136
45	26	43	67	96	129
50	24	41	63	90	121
55	22	38	58	83	111
60	20	34	53	76	102
65	18	31	48	69	92
70	16	28	43	62	83
75	15	25	39	55	74
80	13	22	35	50	66
85	12	20	31	44	59
90	11	18	28	40	53

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
50	23	42	70	104	143
55	25	46	75	110	150
60	28	50	79	115	156
65	31	53	84	121	162
70	33	57	88	126	168
75	36	60	92	130	174
80	38	63	95	135	179
85	40	66	99	139	184
90	43	69	103	143	188
95	45	71	106	147	193
100	47	74	109	151	197
105	49	77	112	155	201
110	51	79	115	158	205
115	53	81	118	161	209
120	55	84	121	165	213
125	56	86	123	168	216
130	58	88	126	171	220
135	60	90	129	174	223
140	62	92	131	177	227

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	79	113	151
20	34	58	90	129	173
25	34	59	92	132	178
30	34	59	92	132	178
35	34	59	92	132	178
40	34	59	92	132	178
45	33	56	87	125	168
50	30	52	82	117	157
55	28	48	75	108	145
60	26	44	69	99	133
65	23	40	62	89	120
70	21	36	56	80	108
75	19	32	50	72	97
80	17	29	45	65	87
85	15	26	40	58	78
90	14	23	36	52	70

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
40	20	37	59	87	119
45	22	39	62	90	122
50	23	41	65	93	126
55	25	43	67	96	129
60	26	45	69	99	132
65	27	46	71	101	135
70	29	48	73	103	137
75	30	49	75	105	140
80	31	50	76	107	142
85	32	52	78	109	144
90	33	53	79	111	146
95	34	54	81	113	148
100	34	55	82	114	150
105	35	56	83	116	152
110	36	57	85	117	154
115	37	58	86	119	155
120	38	59	87	120	157

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	61	87	116
20	26	45	69	99	133
25	27	46	71	102	136
30	27	46	71	102	136
35	27	46	71	102	136
40	27	46	71	102	136
45	26	43	67	96	129
50	24	41	63	90	121
55	22	38	58	83	111
60	20	34	53	76	102
65	18	31	48	69	92
70	16	28	43	62	83
75	15	25	39	55	74
80	13	22	35	50	66
85	12	20	31	44	59
90	11	18	28	40	53

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 (kg)

Male

Male Hip Abduction Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Hip Abduction Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	23	42	70	104	143
55	25	46	75	110	150
60	28	50	79	115	156
65	31	53	84	121	162
70	33	57	88	126	168
75	36	60	92	130	174
80	38	63	95	135	179
85	40	66	99	139	184
90	43	69	103	143	188
95	45	71	106	147	193
100	47	74	109	151	197
105	49	77	112	155	201
110	51	79	115	158	205
115	53	81	118	161	209
120	55	84	121	165	213
125	56	86	123	168	216
130	58	88	126	171	220
135	60	90	129	174	223
140	62	92	131	177	227

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	79	113	151
20	34	58	90	129	173
25	34	59	92	132	178
30	34	59	92	132	178
35	34	59	92	132	178
40	34	59	92	132	178
45	33	56	87	125	168
50	30	52	82	117	157
55	28	48	75	108	145
60	26	44	69	99	133
65	23	40	62	89	120
70	21	36	56	80	108
75	19	32	50	72	97
80	17	29	45	65	87
85	15	26	40	58	78
90	14	23	36	52	70

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
40	20	37	59	87	119
45	22	39	62	90	122
50	23	41	65	93	126
55	25	43	67	96	129
60	26	45	69	99	132
65	27	46	71	101	135
70	29	48	73	103	137
75	30	49	75	105	140
80	31	50	76	107	142
85	32	52	78	109	144
90	33	53	79	111	146
95	34	54	81	113	148
100	34	55	82	114	150
105	35	56	83	116	152
110	36	57	85	117	154
115	37	58	86	119	155
120	38	59	87	120	157

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	39	61	87	116
20	26	45	69	99	133
25	27	46	71	102	136
30	27	46	71	102	136
35	27	46	71	102	136
40	27	46	71	102	136
45	26	43	67	96	129
50	24	41	63	90	121
55	22	38	58	83	111
60	20	34	53	76	102
65	18	31	48	69	92
70	16	28	43	62	83
75	15	25	39	55	74
80	13	22	35	50	66
85	12	20	31	44	59
90	11	18	28	40	53

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