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Hip Abduction Strength Standards for Men and Women

Discover how your Hip Abduction performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Hip Abduction Strength Level

Calculate Your Hip Abduction Strength

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Hip Abduction Weight Standards

Compare your Hip Abduction performance to these weight standards and see where you stand.

LevelWeight
Beginner75 lbs
Novice140 lbs
Intermediate231 lbs
Advanced346 lbs
Elite479 lbs

Hip Abduction Bodyweight Ratio Standards

See how your Hip Abduction strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced2.00
Elite2.75
LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.25

Hip Abduction Standards by Bodyweight

Find the Hip Abduction strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs41 lbs86 lbs155 lbs245 lbs352 lbs
120 lbs47 lbs96 lbs169 lbs263 lbs373 lbs
130 lbs54 lbs106 lbs182 lbs280 lbs393 lbs
140 lbs61 lbs116 lbs195 lbs296 lbs412 lbs
150 lbs68 lbs126 lbs208 lbs311 lbs431 lbs
160 lbs74 lbs135 lbs220 lbs326 lbs448 lbs
170 lbs81 lbs144 lbs231 lbs340 lbs465 lbs
180 lbs87 lbs153 lbs243 lbs354 lbs481 lbs
190 lbs94 lbs161 lbs253 lbs367 lbs496 lbs
200 lbs100 lbs170 lbs264 lbs380 lbs511 lbs
210 lbs106 lbs178 lbs274 lbs392 lbs525 lbs
220 lbs112 lbs186 lbs284 lbs404 lbs539 lbs
230 lbs118 lbs193 lbs294 lbs416 lbs553 lbs
240 lbs124 lbs201 lbs303 lbs427 lbs566 lbs
250 lbs130 lbs208 lbs312 lbs438 lbs578 lbs
260 lbs135 lbs216 lbs321 lbs449 lbs590 lbs
270 lbs141 lbs223 lbs330 lbs459 lbs602 lbs
280 lbs146 lbs230 lbs339 lbs469 lbs614 lbs
290 lbs152 lbs237 lbs347 lbs479 lbs625 lbs
300 lbs157 lbs243 lbs355 lbs489 lbs636 lbs
310 lbs162 lbs250 lbs363 lbs498 lbs647 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs48 lbs89 lbs147 lbs221 lbs307 lbs
100 lbs51 lbs93 lbs153 lbs228 lbs315 lbs
110 lbs54 lbs97 lbs157 lbs234 lbs322 lbs
120 lbs56 lbs100 lbs162 lbs239 lbs328 lbs
130 lbs58 lbs104 lbs166 lbs245 lbs334 lbs
140 lbs61 lbs107 lbs170 lbs249 lbs340 lbs
150 lbs63 lbs109 lbs174 lbs254 lbs345 lbs
160 lbs65 lbs112 lbs177 lbs258 lbs350 lbs
170 lbs67 lbs115 lbs181 lbs262 lbs355 lbs
180 lbs69 lbs117 lbs184 lbs266 lbs360 lbs
190 lbs70 lbs120 lbs187 lbs270 lbs364 lbs
200 lbs72 lbs122 lbs190 lbs273 lbs368 lbs
210 lbs74 lbs124 lbs193 lbs277 lbs372 lbs
220 lbs75 lbs126 lbs195 lbs280 lbs376 lbs
230 lbs77 lbs128 lbs198 lbs283 lbs379 lbs
240 lbs78 lbs130 lbs200 lbs286 lbs383 lbs
250 lbs80 lbs132 lbs203 lbs289 lbs386 lbs
260 lbs81 lbs134 lbs205 lbs292 lbs389 lbs

Hip Abduction Standards by Age

Discover how Hip Abduction strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1565 lbs120 lbs198 lbs296 lbs409 lbs
2073 lbs136 lbs225 lbs338 lbs467 lbs
2575 lbs140 lbs231 lbs346 lbs479 lbs
3075 lbs140 lbs231 lbs346 lbs479 lbs
3575 lbs140 lbs231 lbs346 lbs479 lbs
4075 lbs140 lbs231 lbs346 lbs479 lbs
4571 lbs133 lbs219 lbs329 lbs455 lbs
5068 lbs125 lbs207 lbs309 lbs427 lbs
5563 lbs117 lbs192 lbs287 lbs396 lbs
6058 lbs107 lbs176 lbs263 lbs362 lbs
6554 lbs98 lbs160 lbs238 lbs328 lbs
7049 lbs89 lbs144 lbs215 lbs295 lbs
7545 lbs80 lbs130 lbs193 lbs265 lbs
8041 lbs73 lbs117 lbs173 lbs238 lbs
8538 lbs66 lbs106 lbs156 lbs214 lbs
9035 lbs60 lbs96 lbs142 lbs194 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1553 lbs92 lbs147 lbs216 lbs294 lbs
2059 lbs105 lbs167 lbs246 lbs335 lbs
2561 lbs107 lbs171 lbs252 lbs344 lbs
3061 lbs107 lbs171 lbs252 lbs344 lbs
3561 lbs107 lbs171 lbs252 lbs344 lbs
4061 lbs107 lbs171 lbs252 lbs344 lbs
4558 lbs102 lbs163 lbs239 lbs327 lbs
5055 lbs96 lbs154 lbs225 lbs307 lbs
5552 lbs90 lbs143 lbs209 lbs285 lbs
6048 lbs83 lbs131 lbs192 lbs261 lbs
6544 lbs76 lbs119 lbs174 lbs236 lbs
7040 lbs69 lbs108 lbs157 lbs213 lbs
7537 lbs62 lbs98 lbs141 lbs191 lbs
8034 lbs57 lbs88 lbs127 lbs172 lbs
8532 lbs52 lbs80 lbs115 lbs155 lbs
9029 lbs48 lbs73 lbs105 lbs141 lbs

Hip Abduction Overview

Hip Abduction targets the gluteus medius and minimus muscles by moving the leg away from the body's midline, improving hip strength and stability.

Muscles Worked

Equipment Needed

Hip Abduction Machine

How To Perform the Hip Abduction

  1. Sit on a hip abduction machine with your back straight and feet placed on the footrests.
  2. Adjust the machine so that the pads rest on the outer thighs.
  3. Hold the handles or the sides of the seat for support.
  4. Start with legs together, then slowly push your legs apart against the resistance.
  5. Pause briefly at the end of the movement.
  6. Slowly return to the starting position, controlling the movement throughout.
  7. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Hip Abduction for proper technique and tips.

Pro Tips for Hip Abduction

  • Maintain an upright posture to avoid straining your lower back.
  • Control the movement to maximize muscle engagement and prevent injury.
  • Avoid using excessive weight, which can compromise form and increase injury risk.
  • Ensure the pads are adjusted correctly to fit your leg length.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Hip Abduction?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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