A 180 lb male with an Intermediate-level Floor Hip Abduction of 20 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 35 lbs (0.19x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Floor Hip Abduction? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Floor Hip Abduction?
How Much Should You Floor Hip Abduction?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 1 | 16 | 35 | 56 |
| 120 | < 1 | 3 | 17 | 35 | 55 |
| 130 | < 1 | 4 | 18 | 35 | 55 |
| 140 | < 1 | 5 | 18 | 35 | 54 |
| 150 | < 1 | 6 | 19 | 35 | 53 |
| 160 | < 1 | 7 | 19 | 35 | 53 |
| 170 | < 1 | 7 | 19 | 35 | 52 |
| 180 | < 1 | 7 | 20 | 35 | 51 |
| 190 | < 1 | 8 | 20 | 34 | 50 |
| 200 | < 1 | 8 | 19 | 34 | 49 |
| 210 | < 1 | 8 | 19 | 33 | 48 |
| 220 | < 1 | 8 | 19 | 33 | 47 |
| 230 | < 1 | 8 | 19 | 32 | 46 |
| 240 | < 1 | 8 | 19 | 32 | 45 |
| 250 | < 1 | 8 | 18 | 31 | 44 |
| 260 | < 1 | 8 | 18 | 30 | 43 |
| 270 | < 1 | 8 | 18 | 30 | 42 |
| 280 | < 1 | 8 | 18 | 29 | 42 |
| 290 | < 1 | 8 | 17 | 29 | 41 |
| 300 | < 1 | 8 | 17 | 28 | 40 |
| 310 | < 1 | 8 | 17 | 28 | 39 |
| 90 | < 1 | < 1 | 8 | 17 | 28 |
| 100 | < 1 | 1 | 9 | 18 | 28 |
| 110 | < 1 | 2 | 9 | 18 | 28 |
| 120 | < 1 | 3 | 10 | 18 | 28 |
| 130 | < 1 | 3 | 10 | 18 | 27 |
| 140 | < 1 | 3 | 10 | 18 | 26 |
| 150 | < 1 | 4 | 10 | 17 | 26 |
| 160 | < 1 | 4 | 10 | 17 | 25 |
| 170 | < 1 | 4 | 10 | 17 | 24 |
| 180 | < 1 | 4 | 9 | 16 | 24 |
| 190 | < 1 | 4 | 9 | 16 | 23 |
| 200 | < 1 | 4 | 9 | 15 | 22 |
| 210 | < 1 | 3 | 9 | 15 | 22 |
| 220 | < 1 | 3 | 9 | 14 | 21 |
| 230 | < 1 | 3 | 8 | 14 | 20 |
| 240 | < 1 | 3 | 8 | 13 | 20 |
| 250 | < 1 | 3 | 8 | 13 | 19 |
| 260 | < 1 | 3 | 8 | 12 | 18 |
How Does Age Affect Floor Hip Abduction Strength?
How Floor Hip Abduction standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 12 | 27 | 44 |
| 20 | < 1 | 5 | 18 | 35 | 54 |
| 25 | < 1 | 6 | 19 | 37 | 57 |
| 30 | < 1 | 6 | 19 | 37 | 57 |
| 35 | < 1 | 6 | 19 | 37 | 57 |
| 40 | < 1 | 6 | 19 | 37 | 57 |
| 45 | < 1 | 4 | 17 | 34 | 52 |
| 50 | < 1 | 2 | 14 | 30 | 47 |
| 55 | < 1 | < 1 | 11 | 25 | 41 |
| 60 | < 1 | < 1 | 8 | 21 | 35 |
| 65 | < 1 | < 1 | 5 | 16 | 29 |
| 70 | < 1 | < 1 | 1 | 11 | 23 |
| 75 | < 1 | < 1 | < 1 | 8 | 17 |
| 80 | < 1 | < 1 | < 1 | 4 | 12 |
| 85 | < 1 | < 1 | < 1 | < 1 | 9 |
| 90 | < 1 | < 1 | < 1 | < 1 | 6 |
| 15 | < 1 | < 1 | 5 | 13 | 22 |
| 20 | < 1 | < 1 | 9 | 19 | 30 |
| 25 | < 1 | 1 | 10 | 20 | 31 |
| 30 | < 1 | 1 | 10 | 20 | 31 |
| 35 | < 1 | 1 | 10 | 20 | 31 |
| 40 | < 1 | 1 | 10 | 20 | 31 |
| 45 | < 1 | < 1 | 8 | 18 | 28 |
| 50 | < 1 | < 1 | 6 | 15 | 25 |
| 55 | < 1 | < 1 | 4 | 11 | 21 |
| 60 | < 1 | < 1 | 1 | 9 | 16 |
| 65 | < 1 | < 1 | < 1 | 5 | 12 |
| 70 | < 1 | < 1 | < 1 | 2 | 8 |
| 75 | < 1 | < 1 | < 1 | < 1 | 5 |
| 80 | < 1 | < 1 | < 1 | < 1 | 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
What Do Floor Hip Abduction Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Floor Hip Abduction, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Floor Hip Abduction with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Floor Hip Abduction is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Floor Hip Abduction through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Floor Hip Abduction strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Floor Hip Abduction
Tier-specific training recommendations to move your Floor Hip Abduction to the next level.
- Train the Floor Hip Abduction 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Floor Hip Abduction.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Floor Hip Abduction plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Floor Hip Abduction strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform Floor Hip Abduction
- Start by lying on your side with your legs stacked and head supported by your lower arm.
- Keep your top leg straight and your bottom leg slightly bent for stability.
- Engage your core and raise your top leg upward, keeping it straight.
- Lift until your leg is at a 45-degree angle or as high as comfortable without rotating your hips or torso.
- Slowly lower your leg back to the starting position.
- Perform the desired number of repetitions and switch sides.
Tips for Floor Hip Abduction
- Keep your core engaged to prevent your hips from rotating.
- Move slowly and with control to maximize muscle engagement.
- Avoid lifting your leg too high to prevent straining your lower back.
Where Do These Floor Hip Abduction Standards Come From?
These Floor Hip Abduction standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Floor Hip Abduction Good for Your Weight?
Strength standards help you objectively measure your Floor Hip Abduction performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Floor Hip Abduction 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.