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Hip Adduction Strength Standards

Quick Answer Hip Adduction

A 180 lb male with an Intermediate-level Hip Adduction of 250 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 373 lbs (2.07x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Hip Adduction? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Glutes, Hip Adductors
Equipment Hip Adduction Machine
Data Points 71 rows

How Strong Is Your Hip Adduction?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Hip Adduction?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 36 86 164 265 385
120 42 97 178 283 406
130 49 107 191 300 426
140 55 116 204 316 446
150 62 126 216 331 464
160 68 135 228 346 481
170 75 143 239 360 497
180 81 152 250 373 513
190 87 160 261 386 528
200 93 168 271 399 543
210 99 176 281 411 557
220 105 184 291 422 571
230 110 191 300 434 584
240 116 199 310 445 597
250 121 206 318 455 609
260 127 213 327 466 621
270 132 220 336 476 632
280 137 226 344 486 644
290 142 233 352 495 655
300 147 239 360 505 666
310 152 246 367 514 676

How Does Age Affect Hip Adduction Strength?

How Hip Adduction standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 60 120 205 313 437
20 68 137 234 358 500
25 70 140 241 367 513
30 70 140 241 367 513
35 70 140 241 367 513
40 70 140 241 367 513
45 66 133 228 349 487
50 62 125 214 327 457
55 58 116 198 303 423
60 53 106 181 276 386
65 47 95 163 250 349
70 43 86 147 224 313
75 38 77 131 200 280
80 34 68 117 179 250
85 31 61 105 160 224
90 28 55 95 145 202

What Do Hip Adduction Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Hip Adduction, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Hip Adduction with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Hip Adduction 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

Stronger than 80% of lifters. You have built significant strength on the Hip Adduction through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Hip Adduction 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 Adduction

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

Beginner → Novice Building Your Foundation
  • Train the Hip Adduction 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Hip Adduction.
  • 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 Adduction 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 Adduction 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 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.

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.

Where Do These Hip Adduction Standards Come From?

These Hip Adduction 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 Hip Adduction Good for Your Weight?

Strength standards help you objectively measure your Hip Adduction performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. 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 Hip Adduction 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.

Frequently Asked Questions

A "good" Hip Adduction depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Hip Adduction within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE