These are the most popular Hip Adduction workouts done by male lifters:
Hip Adduction Standards
Measured in kg
Hip Adduction strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Hip Adduction Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 32 kg |
Novice | 64 kg |
Intermediate | 109 kg |
Advanced | 167 kg |
Elite | 233 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.75x |
Intermediate | 1.50x |
Advanced | 2.25x |
Elite | 3.00x |
How much should I be able to Hip Adduction? (kg)
What is the average Hip Adduction? The average Hip Adduction weight for a male lifter is 109 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Hip Adduction? Male beginners should aim to lift 32 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 16 | 39 | 74 | 121 | 175 |
55 | 20 | 44 | 81 | 129 | 186 |
60 | 23 | 49 | 88 | 138 | 195 |
65 | 26 | 54 | 94 | 146 | 205 |
70 | 29 | 59 | 100 | 153 | 214 |
75 | 33 | 63 | 106 | 160 | 222 |
80 | 36 | 68 | 112 | 167 | 230 |
85 | 39 | 72 | 117 | 174 | 238 |
90 | 42 | 76 | 122 | 180 | 245 |
95 | 45 | 80 | 127 | 186 | 252 |
100 | 48 | 84 | 132 | 192 | 259 |
105 | 50 | 87 | 137 | 198 | 266 |
110 | 53 | 91 | 141 | 203 | 272 |
115 | 56 | 95 | 146 | 208 | 278 |
120 | 59 | 98 | 150 | 213 | 284 |
125 | 61 | 101 | 154 | 218 | 290 |
130 | 64 | 105 | 158 | 223 | 295 |
135 | 66 | 108 | 162 | 228 | 301 |
140 | 69 | 111 | 166 | 232 | 306 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 27 | 54 | 93 | 142 | 198 |
20 | 31 | 62 | 106 | 162 | 227 |
25 | 32 | 64 | 109 | 167 | 233 |
30 | 32 | 64 | 109 | 167 | 233 |
35 | 32 | 64 | 109 | 167 | 233 |
40 | 32 | 64 | 109 | 167 | 233 |
45 | 30 | 60 | 104 | 158 | 221 |
50 | 28 | 57 | 97 | 148 | 207 |
55 | 26 | 52 | 90 | 137 | 192 |
60 | 24 | 48 | 82 | 125 | 175 |
65 | 22 | 43 | 74 | 113 | 158 |
70 | 19 | 39 | 66 | 102 | 142 |
75 | 17 | 35 | 59 | 91 | 127 |
80 | 15 | 31 | 53 | 81 | 113 |
85 | 14 | 28 | 48 | 73 | 102 |
90 | 12 | 25 | 43 | 66 | 92 |
How many sets and reps of Hip Adduction should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 17% | 515 |
2 | 3 | 12 | 14% | 430 |
3 | 3 | 15 | 10% | 307 |
4 | 4 | 10 | 7% | 215 |
5 | 4 | 12 | 7% | 206 |
6 | 3 | 8 | 6% | 179 |
7 | 3 | 20 | 4% | 137 |
8 | 2 | 10 | 3% | 108 |
9 | 2 | 15 | 3% | 102 |
10 | 2 | 12 | 3% | 81 |
Calculate Your Strength Level
Female
Female Hip Adduction Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 22 kg |
Novice | 43 kg |
Intermediate | 71 kg |
Advanced | 107 kg |
Elite | 147 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.50x |
Elite | 2.25x |
How much should I be able to Hip Adduction? (kg)
What is the average Hip Adduction? The average Hip Adduction weight for a female lifter is 71 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Hip Adduction? Female beginners should aim to lift 22 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 14 | 31 | 55 | 86 | 122 |
45 | 16 | 34 | 59 | 91 | 128 |
50 | 18 | 36 | 62 | 95 | 132 |
55 | 20 | 38 | 65 | 98 | 137 |
60 | 21 | 41 | 68 | 102 | 141 |
65 | 23 | 43 | 71 | 105 | 145 |
70 | 24 | 45 | 73 | 108 | 149 |
75 | 26 | 47 | 75 | 111 | 152 |
80 | 27 | 48 | 78 | 114 | 155 |
85 | 28 | 50 | 80 | 117 | 158 |
90 | 29 | 52 | 82 | 119 | 161 |
95 | 31 | 53 | 84 | 122 | 164 |
100 | 32 | 55 | 86 | 124 | 167 |
105 | 33 | 56 | 88 | 126 | 169 |
110 | 34 | 58 | 90 | 128 | 172 |
115 | 35 | 59 | 91 | 130 | 174 |
120 | 36 | 60 | 93 | 132 | 176 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 19 | 36 | 60 | 91 | 126 |
20 | 22 | 41 | 69 | 104 | 144 |
25 | 22 | 43 | 71 | 107 | 147 |
30 | 22 | 43 | 71 | 107 | 147 |
35 | 22 | 43 | 71 | 107 | 147 |
40 | 22 | 43 | 71 | 107 | 147 |
45 | 21 | 40 | 67 | 101 | 140 |
50 | 20 | 38 | 63 | 95 | 131 |
55 | 18 | 35 | 58 | 88 | 121 |
60 | 17 | 32 | 53 | 80 | 111 |
65 | 15 | 29 | 48 | 72 | 100 |
70 | 14 | 26 | 43 | 65 | 90 |
75 | 12 | 23 | 39 | 58 | 80 |
80 | 11 | 21 | 35 | 52 | 72 |
85 | 10 | 19 | 31 | 47 | 64 |
90 | 9 | 17 | 28 | 42 | 58 |
How many sets and reps of Hip Adduction should I do?
These are the most popular Hip Adduction workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 15 | 21% | 464 |
2 | 3 | 10 | 17% | 370 |
3 | 3 | 12 | 12% | 266 |
4 | 4 | 10 | 7% | 162 |
5 | 4 | 15 | 5% | 106 |
6 | 3 | 20 | 4% | 86 |
6 | 4 | 12 | 4% | 86 |
8 | 3 | 8 | 3% | 75 |
9 | 2 | 10 | 3% | 67 |
10 | 3 | 11 | 3% | 64 |
Calculate Your Strength Level
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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
Other Languages
- Hip Adduction (EN)
- Hüftadduktion (DE)
- Aductores en máquina (ES)
- Adduction de la hanche (FR)
- Przywodzenie nóg na maszynie (PL)
- Adduzione dell'Anca (IT)
- Adução de quadril (PT)