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 a month ago 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 a month ago and are based on 2,000 filtered lifts.
Rate Your Lifts Against Other People
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. |
More Exercises
Barbell
Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson DeadliftBodyweight
Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring DipsOlympic
Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High PullDumbbell
Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman CurlMachine
Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg CurlCable
Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable KickbackExercise Comparisons
Compare hip adduction versus one of the following exercises: