What is a good Floor Hip Abduction?
For a 180 lb male, an Intermediate Floor Hip Abduction is about 20 lb (0.11x bodyweight). Advanced starts around 35 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Floor Hip Abduction Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| 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 |
The Floor Hip Abduction standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Floor Hip Abduction Standards by Age
How the Floor Hip Abduction standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| 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 |
The Floor Hip Abduction standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Floor Hip Abduction Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
What the Floor Hip Abduction Strength Levels Mean
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.
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.
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.
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.
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
- 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?
The levels on this page are estimates from the FitnessVolt strength standards model. The Floor Hip Abduction table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Floor Hip Abduction itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 28, 2026
- Level tables: the FitnessVolt strength standards model, not meet data.
- Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
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