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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 7,000 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 36 x0.32 88 x0.8 167 x1.52 272 x2.47 396 x3.6
120 42 x0.35 98 x0.82 182 x1.51 290 x2.42 418 x3.48
130 49 x0.38 108 x0.83 195 x1.5 308 x2.37 439 x3.38
140 56 x0.4 118 x0.85 209 x1.49 324 x2.32 458 x3.27
150 63 x0.42 128 x0.85 221 x1.48 340 x2.27 477 x3.18
160 69 x0.43 137 x0.86 233 x1.46 355 x2.22 495 x3.09
170 76 x0.44 146 x0.86 245 x1.44 370 x2.17 512 x3.01
180 82 x0.45 155 x0.86 257 x1.43 383 x2.13 528 x2.93
190 88 x0.46 164 x0.86 267 x1.41 397 x2.09 544 x2.86
200 94 x0.47 172 x0.86 278 x1.39 410 x2.05 559 x2.8
210 100 x0.48 180 x0.86 288 x1.37 422 x2.01 574 x2.73
220 106 x0.48 188 x0.85 298 x1.36 434 x1.97 588 x2.67
230 112 x0.49 196 x0.85 308 x1.34 446 x1.94 601 x2.61
240 118 x0.49 203 x0.85 317 x1.32 457 x1.91 614 x2.56
250 123 x0.49 210 x0.84 327 x1.31 468 x1.87 627 x2.51
260 129 x0.5 218 x0.84 336 x1.29 479 x1.84 639 x2.46
270 134 x0.5 225 x0.83 344 x1.28 489 x1.81 651 x2.41
280 140 x0.5 232 x0.83 353 x1.26 499 x1.78 663 x2.37
290 145 x0.5 238 x0.82 361 x1.25 509 x1.76 674 x2.33
300 150 x0.5 245 x0.82 369 x1.23 519 x1.73 686 x2.29
310 155 x0.5 251 x0.81 377 x1.22 528 x1.7 696 x2.25
All 71 144 247 378 529

These male standards were last updated 4 days ago and are based on 2,000 filtered lifts.

Female Hip Adduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 30 x0.33 66 x0.73 118 x1.31 186 x2.07 265 x2.94
100 34 x0.34 72 x0.72 126 x1.26 196 x1.96 277 x2.77
110 38 x0.35 78 x0.71 134 x1.22 206 x1.87 288 x2.62
120 42 x0.35 83 x0.69 141 x1.18 214 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 x1.65 317 x2.27
150 53 x0.35 98 x0.65 160 x1.07 238 x1.59 326 x2.17
160 56 x0.35 102 x0.64 166 x1.04 245 x1.53 334 x2.09
170 59 x0.35 107 x0.63 172 x1.01 251 x1.48 342 x2.01
180 62 x0.35 111 x0.62 177 x0.98 258 x1.43 349 x1.94
190 65 x0.34 115 x0.61 182 x0.96 264 x1.39 357 x1.88
200 68 x0.34 119 x0.59 187 x0.93 270 x1.35 363 x1.82
210 71 x0.34 123 x0.58 191 x0.91 275 x1.31 370 x1.76
220 74 x0.34 126 x0.57 196 x0.89 281 x1.28 376 x1.71
230 77 x0.33 130 x0.56 200 x0.87 286 x1.24 382 x1.66
240 79 x0.33 133 x0.55 204 x0.85 291 x1.21 388 x1.62
250 82 x0.33 136 x0.55 209 x0.83 296 x1.18 394 x1.57
260 84 x0.32 140 x0.54 213 x0.82 301 x1.16 399 x1.54
All 49 94 157 237 327

These female standards were last updated 4 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.

More Exercises

Barbell

Bench Press 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare hip adduction versus one of the following exercises:

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

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