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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 3,000 lifts by Strength Level users.

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 47 x0.43 103 x0.93 183 x1.67 287 x2.61 408 x3.71
120 54 x0.45 112 x0.93 195 x1.63 302 x2.52 426 x3.55
130 60 x0.46 121 x0.93 207 x1.59 317 x2.44 443 x3.41
140 66 x0.47 129 x0.92 218 x1.56 330 x2.36 459 x3.28
150 72 x0.48 137 x0.91 229 x1.52 343 x2.29 474 x3.16
160 77 x0.48 145 x0.91 239 x1.49 355 x2.22 488 x3.05
170 83 x0.49 153 x0.9 248 x1.46 367 x2.16 502 x2.95
180 88 x0.49 160 x0.89 258 x1.43 378 x2.1 515 x2.86
190 94 x0.49 167 x0.88 267 x1.4 389 x2.05 528 x2.78
200 99 x0.49 174 x0.87 275 x1.38 400 x2 540 x2.7
210 104 x0.49 180 x0.86 283 x1.35 410 x1.95 552 x2.63
220 109 x0.49 187 x0.85 292 x1.33 419 x1.91 563 x2.56
230 113 x0.49 193 x0.84 299 x1.3 429 x1.86 574 x2.49
240 118 x0.49 199 x0.83 307 x1.28 438 x1.82 584 x2.43
250 123 x0.49 205 x0.82 314 x1.26 447 x1.79 594 x2.38
260 127 x0.49 211 x0.81 321 x1.24 455 x1.75 604 x2.32
270 131 x0.49 217 x0.8 328 x1.22 463 x1.72 614 x2.27
280 136 x0.48 222 x0.79 335 x1.2 471 x1.68 623 x2.22
290 140 x0.48 227 x0.78 342 x1.18 479 x1.65 632 x2.18
300 144 x0.48 233 x0.78 348 x1.16 487 x1.62 641 x2.14
310 148 x0.48 238 x0.77 354 x1.14 494 x1.59 649 x2.09
All 80 152 251 375 516

These male standards were last updated a month ago and are based on 824 filtered lifts.

Female Hip Adduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 31 x0.34 66 x0.73 118 x1.31 184 x2.05 261 x2.9
100 34 x0.34 72 x0.72 125 x1.25 193 x1.93 272 x2.72
110 38 x0.35 77 x0.7 132 x1.2 202 x1.84 282 x2.57
120 42 x0.35 82 x0.68 138 x1.15 210 x1.75 292 x2.43
130 45 x0.35 87 x0.67 145 x1.11 217 x1.67 301 x2.31
140 48 x0.34 91 x0.65 150 x1.07 224 x1.6 309 x2.21
150 51 x0.34 95 x0.63 156 x1.04 231 x1.54 317 x2.11
160 54 x0.34 99 x0.62 161 x1.01 237 x1.48 324 x2.02
170 57 x0.34 103 x0.61 166 x0.98 243 x1.43 331 x1.95
180 60 x0.33 107 x0.59 171 x0.95 249 x1.38 338 x1.88
190 63 x0.33 110 x0.58 175 x0.92 254 x1.34 344 x1.81
200 65 x0.33 114 x0.57 179 x0.9 260 x1.3 350 x1.75
210 68 x0.32 117 x0.56 184 x0.87 265 x1.26 356 x1.69
220 70 x0.32 121 x0.55 188 x0.85 270 x1.23 361 x1.64
230 73 x0.32 124 x0.54 192 x0.83 274 x1.19 367 x1.6
240 75 x0.31 127 x0.53 195 x0.81 279 x1.16 372 x1.55
250 77 x0.31 130 x0.52 199 x0.8 283 x1.13 377 x1.51
260 79 x0.31 132 x0.51 202 x0.78 287 x1.1 382 x1.47
All 48 92 153 229 316

These female standards were last updated a month ago and are based on 781 filtered lifts.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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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Bodyweight

Pull Ups 798,000 lifts Push Ups 375,000 lifts Dips 322,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts Single Leg Squat 10,000 lifts One Arm Push Ups 8,000 lifts Crunches 24,000 lifts Burpees 6,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 595,000 lifts Dumbbell Curl 505,000 lifts Dumbbell Shoulder Press 298,000 lifts Incline Dumbbell Bench Press 140,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Fly 39,000 lifts Dumbbell Shrug 42,000 lifts Arnold Press 8,000 lifts Goblet Squat 13,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Concentration Curl 25,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Curl 5,000 lifts Incline Dumbbell Fly 14,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Calf Raise 50,000 lifts Leg Extension 87,000 lifts Pec Deck Fly 10,000 lifts Machine Shoulder Press 14,000 lifts Vertical Leg Press 9,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

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Exercise Comparisons

Compare hip adduction versus one of the following exercises:

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