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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 based on 33,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Hip Adduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 37 x0.33 89 x0.81 167 x1.52 271 x2.46 392 x3.57
120 44 x0.36 99 x0.83 182 x1.51 289 x2.41 414 x3.45
130 50 x0.39 109 x0.84 195 x1.5 306 x2.35 435 x3.34
140 57 x0.41 119 x0.85 208 x1.49 322 x2.3 454 x3.24
150 64 x0.43 129 x0.86 221 x1.47 338 x2.25 473 x3.15
160 70 x0.44 138 x0.86 233 x1.46 353 x2.21 490 x3.06
170 77 x0.45 147 x0.86 245 x1.44 367 x2.16 507 x2.98
180 83 x0.46 156 x0.87 256 x1.42 381 x2.12 523 x2.91
190 90 x0.47 164 x0.86 267 x1.4 394 x2.07 539 x2.84
200 96 x0.48 173 x0.86 277 x1.39 407 x2.03 554 x2.77
210 102 x0.48 181 x0.86 288 x1.37 419 x2 568 x2.71
220 108 x0.49 189 x0.86 298 x1.35 431 x1.96 582 x2.65
230 113 x0.49 196 x0.85 307 x1.34 443 x1.93 595 x2.59
240 119 x0.5 204 x0.85 317 x1.32 454 x1.89 608 x2.54
250 125 x0.5 211 x0.84 326 x1.3 465 x1.86 621 x2.48
260 130 x0.5 218 x0.84 335 x1.29 476 x1.83 633 x2.44
270 136 x0.5 225 x0.83 343 x1.27 486 x1.8 645 x2.39
280 141 x0.5 232 x0.83 352 x1.26 496 x1.77 657 x2.35
290 146 x0.5 239 x0.82 360 x1.24 506 x1.74 668 x2.3
300 152 x0.51 245 x0.82 368 x1.23 515 x1.72 679 x2.26
310 157 x0.51 252 x0.81 376 x1.21 525 x1.69 690 x2.22
All 73 145 247 376 524

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

Female Hip Adduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 31 x0.34 67 x0.74 119 x1.33 187 x2.08 266 x2.96
100 35 x0.35 73 x0.73 127 x1.27 197 x1.97 278 x2.78
110 39 x0.35 78 x0.71 135 x1.22 206 x1.87 288 x2.62
120 42 x0.35 83 x0.7 141 x1.18 215 x1.79 299 x2.49
130 46 x0.35 88 x0.68 148 x1.14 223 x1.71 308 x2.37
140 49 x0.35 93 x0.67 154 x1.1 230 x1.64 317 x2.26
150 53 x0.35 98 x0.65 160 x1.07 237 x1.58 325 x2.17
160 56 x0.35 102 x0.64 165 x1.03 244 x1.52 333 x2.08
170 59 x0.35 106 x0.63 171 x1 250 x1.47 340 x2
180 62 x0.34 110 x0.61 176 x0.98 256 x1.42 348 x1.93
190 65 x0.34 114 x0.6 181 x0.95 262 x1.38 354 x1.87
200 68 x0.34 118 x0.59 185 x0.93 268 x1.34 361 x1.81
210 70 x0.34 122 x0.58 190 x0.9 273 x1.3 367 x1.75
220 73 x0.33 125 x0.57 194 x0.88 279 x1.27 373 x1.7
230 76 x0.33 128 x0.56 198 x0.86 284 x1.23 379 x1.65
240 78 x0.33 132 x0.55 202 x0.84 288 x1.2 385 x1.6
250 81 x0.32 135 x0.54 206 x0.83 293 x1.17 390 x1.56
260 83 x0.32 138 x0.53 210 x0.81 298 x1.15 395 x1.52
All 49 94 157 236 326

These female standards were last updated 2 days ago and are based on 2,000 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

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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

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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 adduction 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 Abduction

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