Hip Adduction Standards (lb)

Hip adduction strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our hip adduction standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Hip Adduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 48 x0.44 103 x0.94 182 x1.66 284 x2.58 402 x3.66
120 52 x0.44 109 x0.91 190 x1.59 294 x2.45 414 x3.45
130 56 x0.43 115 x0.88 198 x1.52 303 x2.33 425 x3.27
140 60 x0.43 120 x0.86 205 x1.46 312 x2.23 435 x3.11
150 64 x0.42 125 x0.83 211 x1.41 320 x2.13 445 x2.96
160 67 x0.42 130 x0.81 218 x1.36 328 x2.05 454 x2.84
170 71 x0.41 134 x0.79 223 x1.31 335 x1.97 462 x2.72
180 74 x0.41 139 x0.77 229 x1.27 342 x1.9 470 x2.61
190 77 x0.4 143 x0.75 235 x1.23 349 x1.83 478 x2.52
200 80 x0.4 147 x0.74 240 x1.2 355 x1.77 486 x2.43
210 83 x0.39 151 x0.72 245 x1.17 361 x1.72 493 x2.35
220 86 x0.39 155 x0.7 250 x1.14 367 x1.67 500 x2.27
230 88 x0.38 159 x0.69 254 x1.11 373 x1.62 506 x2.2
240 91 x0.38 162 x0.68 259 x1.08 378 x1.58 513 x2.14
250 94 x0.37 166 x0.66 263 x1.05 383 x1.53 519 x2.08
260 96 x0.37 169 x0.65 268 x1.03 389 x1.49 525 x2.02
270 99 x0.37 172 x0.64 272 x1.01 393 x1.46 531 x1.97
280 101 x0.36 176 x0.63 276 x0.98 398 x1.42 536 x1.91
290 103 x0.36 179 x0.62 280 x0.96 403 x1.39 542 x1.87
300 106 x0.35 182 x0.61 283 x0.94 407 x1.36 547 x1.82
310 108 x0.35 185 x0.6 287 x0.93 412 x1.33 552 x1.78
All 70 134 224 338 468

These male standards were last updated 5 days ago and are based on 54 filtered lifts.

Female Hip Adduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 29 x0.32 60 x0.67 106 x1.18 164 x1.83 232 x2.58
100 34 x0.34 68 x0.68 116 x1.16 176 x1.76 246 x2.46
110 39 x0.35 75 x0.68 125 x1.13 187 x1.7 259 x2.36
120 44 x0.36 81 x0.68 133 x1.11 198 x1.65 271 x2.26
130 48 x0.37 88 x0.67 141 x1.09 208 x1.6 283 x2.18
140 53 x0.38 94 x0.67 149 x1.06 217 x1.55 294 x2.1
150 57 x0.38 100 x0.66 156 x1.04 226 x1.51 304 x2.03
160 62 x0.39 105 x0.66 163 x1.02 234 x1.46 314 x1.96
170 66 x0.39 111 x0.65 170 x1 242 x1.43 323 x1.9
180 70 x0.39 116 x0.64 177 x0.98 250 x1.39 332 x1.85
190 74 x0.39 121 x0.64 183 x0.96 258 x1.36 341 x1.79
200 78 x0.39 126 x0.63 189 x0.95 265 x1.32 349 x1.74
210 82 x0.39 131 x0.62 195 x0.93 272 x1.29 357 x1.7
220 85 x0.39 135 x0.62 201 x0.91 278 x1.27 365 x1.66
230 89 x0.39 140 x0.61 206 x0.9 285 x1.24 372 x1.62
240 92 x0.38 144 x0.6 211 x0.88 291 x1.21 379 x1.58
250 96 x0.38 149 x0.59 216 x0.87 297 x1.19 386 x1.54
260 99 x0.38 153 x0.59 222 x0.85 303 x1.17 393 x1.51
All 51 93 151 221 302

These female standards were last updated 5 days ago and are based on 62 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare hip adduction versus one of the following exercises:

Sled Leg Press Horizontal Leg Press Leg Extension Calf Raise Vertical Leg Press Seated Leg Curl Lying Leg Curl Hip Abduction Hack Squat