Hip adduction strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Our hip adduction standards are based on 34,000 lifts by Strength Level users.
Male Hip Adduction Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 32 x0.29 | 82 x0.74 | 159 x1.44 | 261 x2.37 | 382 x3.47 |
| 120 | 38 x0.32 | 92 x0.77 | 173 x1.44 | 279 x2.33 | 404 x3.37 |
| 130 | 45 x0.35 | 102 x0.79 | 187 x1.44 | 297 x2.28 | 425 x3.27 |
| 140 | 52 x0.37 | 112 x0.8 | 200 x1.43 | 314 x2.24 | 445 x3.18 |
| 150 | 58 x0.39 | 122 x0.81 | 213 x1.42 | 330 x2.2 | 464 x3.1 |
| 160 | 65 x0.41 | 131 x0.82 | 225 x1.41 | 345 x2.16 | 483 x3.02 |
| 170 | 71 x0.42 | 140 x0.83 | 237 x1.4 | 360 x2.12 | 500 x2.94 |
| 180 | 78 x0.43 | 149 x0.83 | 249 x1.38 | 374 x2.08 | 517 x2.87 |
| 190 | 84 x0.44 | 158 x0.83 | 260 x1.37 | 387 x2.04 | 533 x2.8 |
| 200 | 90 x0.45 | 166 x0.83 | 271 x1.35 | 401 x2 | 548 x2.74 |
| 210 | 96 x0.46 | 175 x0.83 | 281 x1.34 | 413 x1.97 | 563 x2.68 |
| 220 | 102 x0.47 | 183 x0.83 | 291 x1.32 | 426 x1.93 | 577 x2.62 |
| 230 | 108 x0.47 | 191 x0.83 | 301 x1.31 | 438 x1.9 | 591 x2.57 |
| 240 | 114 x0.48 | 198 x0.83 | 311 x1.3 | 449 x1.87 | 605 x2.52 |
| 250 | 120 x0.48 | 206 x0.82 | 320 x1.28 | 460 x1.84 | 618 x2.47 |
| 260 | 125 x0.48 | 213 x0.82 | 330 x1.27 | 471 x1.81 | 630 x2.42 |
| 270 | 131 x0.49 | 220 x0.82 | 338 x1.25 | 482 x1.79 | 643 x2.38 |
| 280 | 136 x0.49 | 227 x0.81 | 347 x1.24 | 492 x1.76 | 655 x2.34 |
| 290 | 142 x0.49 | 234 x0.81 | 356 x1.23 | 503 x1.73 | 666 x2.3 |
| 300 | 147 x0.49 | 241 x0.8 | 364 x1.21 | 512 x1.71 | 678 x2.26 |
| 310 | 152 x0.49 | 248 x0.8 | 372 x1.2 | 522 x1.68 | 689 x2.22 |
| All | 67 | 138 | 240 | 370 | 520 |
These male standards were last updated December and are based on 2,000 filtered lifts.
Female Hip Adduction Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 32 x0.36 | 69 x0.77 | 123 x1.36 | 192 x2.13 | 272 x3.02 |
| 100 | 36 x0.36 | 75 x0.75 | 130 x1.3 | 201 x2.01 | 283 x2.83 |
| 110 | 40 x0.36 | 80 x0.73 | 137 x1.24 | 209 x1.9 | 293 x2.66 |
| 120 | 43 x0.36 | 85 x0.71 | 143 x1.19 | 217 x1.81 | 302 x2.52 |
| 130 | 46 x0.36 | 89 x0.69 | 149 x1.15 | 224 x1.73 | 311 x2.39 |
| 140 | 49 x0.35 | 94 x0.67 | 155 x1.11 | 231 x1.65 | 319 x2.28 |
| 150 | 53 x0.35 | 98 x0.65 | 160 x1.07 | 238 x1.59 | 326 x2.18 |
| 160 | 55 x0.35 | 102 x0.64 | 165 x1.03 | 244 x1.53 | 334 x2.08 |
| 170 | 58 x0.34 | 106 x0.62 | 170 x1 | 250 x1.47 | 340 x2 |
| 180 | 61 x0.34 | 109 x0.61 | 175 x0.97 | 255 x1.42 | 347 x1.93 |
| 190 | 64 x0.33 | 113 x0.59 | 179 x0.94 | 261 x1.37 | 353 x1.86 |
| 200 | 66 x0.33 | 116 x0.58 | 183 x0.92 | 266 x1.33 | 359 x1.8 |
| 210 | 69 x0.33 | 119 x0.57 | 187 x0.89 | 271 x1.29 | 365 x1.74 |
| 220 | 71 x0.32 | 122 x0.56 | 191 x0.87 | 276 x1.25 | 370 x1.68 |
| 230 | 73 x0.32 | 126 x0.55 | 195 x0.85 | 280 x1.22 | 376 x1.63 |
| 240 | 76 x0.31 | 128 x0.54 | 199 x0.83 | 285 x1.19 | 381 x1.59 |
| 250 | 78 x0.31 | 131 x0.53 | 202 x0.81 | 289 x1.16 | 386 x1.54 |
| 260 | 80 x0.31 | 134 x0.52 | 206 x0.79 | 293 x1.13 | 390 x1.5 |
| All | 49 | 95 | 158 | 237 | 327 |
These female standards were last updated December and are based on 2,000 filtered lifts.
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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. |
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Compare hip adduction versus one of the following exercises: