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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 34,000 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 32 x0.29 81 x0.74 159 x1.44 261 x2.38 383 x3.48
120 38 x0.32 92 x0.77 173 x1.44 280 x2.33 406 x3.38
130 45 x0.35 102 x0.79 187 x1.44 298 x2.29 427 x3.28
140 52 x0.37 112 x0.8 201 x1.43 315 x2.25 447 x3.19
150 58 x0.39 122 x0.81 214 x1.42 331 x2.2 466 x3.11
160 65 x0.41 131 x0.82 226 x1.41 346 x2.16 485 x3.03
170 71 x0.42 141 x0.83 238 x1.4 361 x2.12 502 x2.95
180 78 x0.43 150 x0.83 250 x1.39 375 x2.08 519 x2.88
190 84 x0.44 158 x0.83 261 x1.37 389 x2.05 535 x2.82
200 90 x0.45 167 x0.83 272 x1.36 402 x2.01 551 x2.75
210 97 x0.46 175 x0.83 282 x1.34 415 x1.98 566 x2.69
220 103 x0.47 183 x0.83 293 x1.33 428 x1.94 580 x2.64
230 109 x0.47 191 x0.83 303 x1.32 440 x1.91 594 x2.58
240 114 x0.48 199 x0.83 312 x1.3 451 x1.88 608 x2.53
250 120 x0.48 206 x0.83 322 x1.29 463 x1.85 621 x2.48
260 126 x0.48 214 x0.82 331 x1.27 474 x1.82 634 x2.44
270 131 x0.49 221 x0.82 340 x1.26 484 x1.79 646 x2.39
280 137 x0.49 228 x0.82 349 x1.25 495 x1.77 658 x2.35
290 142 x0.49 235 x0.81 357 x1.23 505 x1.74 670 x2.31
300 148 x0.49 242 x0.81 366 x1.22 515 x1.72 681 x2.27
310 153 x0.49 249 x0.8 374 x1.21 525 x1.69 693 x2.23
All 67 138 240 371 522

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

Female Hip Adduction Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 32 x0.35 68 x0.76 121 x1.35 189 x2.1 269 x2.98
100 36 x0.36 74 x0.74 129 x1.29 199 x1.99 280 x2.8
110 39 x0.36 79 x0.72 136 x1.23 207 x1.89 290 x2.64
120 43 x0.36 84 x0.7 142 x1.19 215 x1.8 300 x2.5
130 46 x0.36 89 x0.68 148 x1.14 223 x1.72 308 x2.37
140 50 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 x1.03 243 x1.52 332 x2.08
170 59 x0.35 106 x0.62 170 x1 249 x1.47 339 x2
180 62 x0.34 110 x0.61 175 x0.97 255 x1.42 346 x1.92
190 64 x0.34 113 x0.6 179 x0.94 261 x1.37 353 x1.86
200 67 x0.33 117 x0.58 184 x0.92 266 x1.33 359 x1.79
210 69 x0.33 120 x0.57 188 x0.9 271 x1.29 365 x1.74
220 72 x0.33 124 x0.56 192 x0.87 276 x1.26 371 x1.68
230 74 x0.32 127 x0.55 196 x0.85 281 x1.22 376 x1.63
240 77 x0.32 130 x0.54 200 x0.83 286 x1.19 381 x1.59
250 79 x0.32 133 x0.53 204 x0.82 290 x1.16 386 x1.55
260 81 x0.31 136 x0.52 207 x0.8 294 x1.13 391 x1.51
All 49 94 157 236 325

These female standards were last updated a week 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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Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

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Cable

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Exercise Comparisons

Compare hip adduction versus one of the following exercises:

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

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