Hip Adduction Strength Standards for Men and Women

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

Calculate Your Hip Adduction Strength Level

Calculate Your Hip Adduction Strength

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Hip Adduction Weight Standards

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

LevelWeight
Beginner71 lbs
Novice141 lbs
Intermediate242 lbs
Advanced368 lbs
Elite514 lbs

Hip Adduction Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.50
Advanced2.25
Elite3.00
LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.25

Hip Adduction Standards by Bodyweight

Find the Hip Adduction strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs37 lbs87 lbs165 lbs266 lbs386 lbs
120 lbs43 lbs98 lbs179 lbs284 lbs407 lbs
130 lbs50 lbs108 lbs192 lbs301 lbs427 lbs
140 lbs56 lbs117 lbs205 lbs317 lbs447 lbs
150 lbs63 lbs127 lbs217 lbs332 lbs465 lbs
160 lbs69 lbs136 lbs229 lbs347 lbs482 lbs
170 lbs76 lbs144 lbs240 lbs361 lbs498 lbs
180 lbs82 lbs153 lbs251 lbs374 lbs514 lbs
190 lbs88 lbs161 lbs262 lbs387 lbs529 lbs
200 lbs94 lbs169 lbs272 lbs400 lbs544 lbs
210 lbs100 lbs177 lbs282 lbs412 lbs558 lbs
220 lbs106 lbs185 lbs292 lbs423 lbs572 lbs
230 lbs111 lbs192 lbs301 lbs435 lbs585 lbs
240 lbs117 lbs200 lbs311 lbs446 lbs598 lbs
250 lbs122 lbs207 lbs319 lbs456 lbs610 lbs
260 lbs128 lbs214 lbs328 lbs467 lbs622 lbs
270 lbs133 lbs221 lbs337 lbs477 lbs633 lbs
280 lbs138 lbs227 lbs345 lbs487 lbs645 lbs
290 lbs143 lbs234 lbs353 lbs496 lbs656 lbs
300 lbs148 lbs240 lbs361 lbs506 lbs667 lbs
310 lbs153 lbs247 lbs368 lbs515 lbs677 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs33 lbs70 lbs124 lbs193 lbs273 lbs
100 lbs37 lbs75 lbs131 lbs201 lbs283 lbs
110 lbs40 lbs80 lbs137 lbs210 lbs293 lbs
120 lbs44 lbs85 lbs144 lbs217 lbs302 lbs
130 lbs47 lbs90 lbs149 lbs224 lbs310 lbs
140 lbs50 lbs94 lbs155 lbs231 lbs318 lbs
150 lbs53 lbs98 lbs160 lbs237 lbs325 lbs
160 lbs56 lbs102 lbs165 lbs243 lbs332 lbs
170 lbs58 lbs105 lbs170 lbs249 lbs339 lbs
180 lbs61 lbs109 lbs174 lbs254 lbs345 lbs
190 lbs64 lbs112 lbs178 lbs260 lbs351 lbs
200 lbs66 lbs116 lbs182 lbs265 lbs357 lbs
210 lbs68 lbs119 lbs186 lbs269 lbs363 lbs
220 lbs71 lbs122 lbs190 lbs274 lbs368 lbs
230 lbs73 lbs125 lbs194 lbs278 lbs373 lbs
240 lbs75 lbs128 lbs197 lbs283 lbs378 lbs
250 lbs77 lbs130 lbs201 lbs287 lbs383 lbs
260 lbs79 lbs133 lbs204 lbs291 lbs388 lbs

Hip Adduction Standards by Age

Discover how Hip Adduction strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1561 lbs121 lbs206 lbs314 lbs438 lbs
2069 lbs138 lbs235 lbs359 lbs501 lbs
2571 lbs141 lbs242 lbs368 lbs514 lbs
3071 lbs141 lbs242 lbs368 lbs514 lbs
3571 lbs141 lbs242 lbs368 lbs514 lbs
4071 lbs141 lbs242 lbs368 lbs514 lbs
4567 lbs134 lbs229 lbs350 lbs488 lbs
5063 lbs126 lbs215 lbs328 lbs458 lbs
5559 lbs117 lbs199 lbs304 lbs424 lbs
6054 lbs107 lbs182 lbs277 lbs387 lbs
6548 lbs96 lbs164 lbs251 lbs350 lbs
7044 lbs87 lbs148 lbs225 lbs314 lbs
7539 lbs78 lbs132 lbs201 lbs281 lbs
8035 lbs69 lbs118 lbs180 lbs251 lbs
8532 lbs62 lbs106 lbs161 lbs225 lbs
9029 lbs56 lbs96 lbs146 lbs203 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1543 lbs81 lbs134 lbs201 lbs278 lbs
2049 lbs92 lbs154 lbs230 lbs318 lbs
2550 lbs95 lbs158 lbs236 lbs326 lbs
3050 lbs95 lbs158 lbs236 lbs326 lbs
3550 lbs95 lbs158 lbs236 lbs326 lbs
4050 lbs95 lbs158 lbs236 lbs326 lbs
4547 lbs90 lbs149 lbs224 lbs309 lbs
5045 lbs85 lbs140 lbs210 lbs290 lbs
5541 lbs78 lbs130 lbs195 lbs269 lbs
6038 lbs72 lbs119 lbs178 lbs245 lbs
6534 lbs65 lbs107 lbs161 lbs222 lbs
7031 lbs58 lbs96 lbs144 lbs199 lbs
7528 lbs52 lbs86 lbs129 lbs178 lbs
8025 lbs47 lbs77 lbs116 lbs159 lbs
8522 lbs42 lbs69 lbs104 lbs143 lbs
9020 lbs38 lbs63 lbs94 lbs129 lbs

Hip Adduction Overview

Hip Adduction targets the inner thigh muscles by bringing the leg inward against resistance, enhancing stability and strength in the lower body.

Muscles Worked

Equipment Needed

Hip Adduction Machine

How To Perform the Hip Adduction

  1. Start by sitting on a hip adduction machine with your back straight and feet placed on the footrests.
  2. Adjust the machine settings so that your legs are comfortably apart.
  3. Grip the handles for stability and engage your core.
  4. Slowly bring your legs together by squeezing your inner thigh muscles.
  5. Pause briefly at the end of the movement, ensuring maximum contraction.
  6. Slowly return to the starting position, controlling the movement.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Hip Adduction

  • Maintain a straight back and avoid leaning forward or backward.
  • Engage your core to stabilize your body throughout the exercise.
  • Perform the movement in a slow and controlled manner to maximize muscle engagement.
  • Avoid using momentum to bring your legs together; focus on muscle contraction.
  • Adjust the machine to a comfortable range of motion to prevent strain.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Hip Adduction?

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