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Hip Abduction strength standards

What is a good Hip Abduction?

The Intermediate Hip Abduction standard is about 234 lb (1.3x bodyweight) for a 180 lb man and 161 lb for a 140 lb woman. Advanced starts around 345 lb for men and 240 lb for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

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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 32 77 146 236 343
120 38 87 160 254 364
130 45 97 173 271 384
140 52 107 186 287 403
150 59 117 199 302 422
160 65 126 211 317 439
170 72 135 222 331 456
180 78 144 234 345 472
190 85 152 244 358 487
200 91 161 255 371 502
210 97 169 265 383 516
220 103 177 275 395 530
230 109 184 285 407 544
240 115 192 294 418 557
250 121 199 303 429 569
260 126 207 312 440 581
270 132 214 321 450 593
280 137 221 330 460 605
290 143 228 338 470 616
300 148 234 346 480 627
310 153 241 354 489 638

The Hip Abduction standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Hip Abduction Standards by Age

How the 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 56 111 189 287 400
20 64 127 216 329 458
25 66 131 222 337 470
30 66 131 222 337 470
35 66 131 222 337 470
40 66 131 222 337 470
45 62 124 210 320 446
50 59 116 198 300 418
55 54 108 183 278 387
60 49 98 167 254 353
65 45 89 151 229 319
70 40 80 135 206 286
75 36 71 121 184 256
80 32 64 108 164 229
85 29 57 97 147 205
90 26 51 87 133 185

The Hip Abduction standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Hip Abduction Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 234 lbs (1.3x bodyweight) on the Hip Abduction is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

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.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Hip Abduction Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Hip Abduction, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Hip Abduction with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your 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.

Advanced

You have built significant strength on the Hip Abduction through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your 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 Hip Abduction

Tier-specific training recommendations to move your Hip Abduction to the next level.

Beginner → Novice Building Your Foundation
  • Train the 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.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the 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.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through 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.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize 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.
View RPE-to-percentage chart →

How to Perform Hip Abduction

Primary Muscles Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
Equipment Hip Abduction Machine
  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.

Tips

  • 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.

Where Do These Hip Abduction Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Hip Abduction table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the 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.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Hip Abduction depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Hip Abduction after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Hip Abduction table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.