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Hip Adduction strength standards

What is a good Hip Adduction?

For a 180 lb male, an Intermediate Hip Adduction is about 250 lb (1.39x bodyweight). Advanced starts around 373 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 250 lb Intermediate at 180 lb
Next tier 373 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Hip Adduction

A solid (Intermediate) Hip Adduction for a 180 lb male is about 250 lb (1.39x bodyweight). Use the calculator below to convert your own Hip Adduction into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 373 lb (2.07x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Hip Adduction?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 250 lbs (1.39x bodyweight) on the Hip Adduction ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Hip Adduction entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

250 lb Typical 1RM (Intermediate)
1.39x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Hip Adduction?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Hip Adduction Good?

A quick read on what counts as a good Hip Adduction at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Hip Adduction is about 250 lb (1.39x bodyweight). Advanced lifters hit 373 lb (2.07x), and Elite is 513 lb (2.85x).

Women (140 lb): a good (Intermediate) Hip Adduction is about 154 lb (1.1x bodyweight). Advanced lifters hit 230 lb (1.64x), and Elite is 317 lb (2.26x).

How Much Should You Be Able to Hip Adduction?

Men: a 180 lb male should lift about 250 lb at an Intermediate level (a beginner target is around 81 lb).

Women: a 140 lb female should lift about 154 lb at an Intermediate level (a beginner target is around 49 lb).

By bodyweight (men): A 150 lb lifter lifts about 216 lb, and a 220 lb lifter lifts about 291 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 241 lb, while by age 50 the Intermediate standard is about 214 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Hip Adduction Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Hip Adduction Good for Your Weight?

Use this page to compare your Hip Adduction against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Hip Adduction 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 Adduction 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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Related Calculators

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