Hip Abduction Machine vs Cable Hip Adduction Strength Standards
Compare your hip abduction machine and cable hip adduction against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use Selected or loaded machine resistance is used and the selected or loaded cable resistance attached to the one working ankle strap or cuff for one leg at a time. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Hip Abduction Machine vs Cable Hip Adduction Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip abduction machine and cable hip adduction to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your hip abduction machine and cable hip adduction.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Hip Abduction Machine / Cable Hip Adduction, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Hip Abduction Machine vs Cable Hip Adduction Standards
How to read the table: The first number is Hip Abduction Machine; the second is Cable Hip Adduction. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 31 / 14 lb 14.1 / 6.4 kg | 53 / 22 lb 24 / 10 kg | 81 / 35 lb 36.7 / 15.9 kg | 109 / 50 lb 49.4 / 22.7 kg |
| 130 lb 59 kg | 33 / 15 lb 15 / 6.8 kg | 56 / 23 lb 25.4 / 10.4 kg | 85 / 37 lb 38.6 / 16.8 kg | 115 / 53 lb 52.2 / 24 kg |
| 140 lb 63.5 kg | 34 / 16 lb 15.4 / 7.3 kg | 59 / 24 lb 26.8 / 10.9 kg | 90 / 39 lb 40.8 / 17.7 kg | 121 / 55 lb 54.9 / 24.9 kg |
| 150 lb 68 kg | 36 / 16 lb 16.3 / 7.3 kg | 62 / 26 lb 28.1 / 11.8 kg | 94 / 41 lb 42.6 / 18.6 kg | 126 / 58 lb 57.2 / 26.3 kg |
| 160 lb 72.6 kg | 37 / 17 lb 16.8 / 7.7 kg | 64 / 27 lb 29 / 12.2 kg | 98 / 43 lb 44.5 / 19.5 kg | 132 / 61 lb 59.9 / 27.7 kg |
| 170 lb 77.1 kg | 39 / 18 lb 17.7 / 8.2 kg | 67 / 28 lb 30.4 / 12.7 kg | 102 / 45 lb 46.3 / 20.4 kg | 137 / 63 lb 62.1 / 28.6 kg |
| 180 lb 81.6 kg | 41 / 18 lb 18.6 / 8.2 kg | 69 / 29 lb 31.3 / 13.2 kg | 106 / 46 lb 48.1 / 20.9 kg | 143 / 66 lb 64.9 / 29.9 kg |
| 190 lb 86.2 kg | 42 / 19 lb 19.1 / 8.6 kg | 72 / 30 lb 32.7 / 13.6 kg | 110 / 48 lb 49.9 / 21.8 kg | 148 / 68 lb 67.1 / 30.8 kg |
| 200 lb 90.7 kg | 43 / 20 lb 19.5 / 9.1 kg | 75 / 31 lb 34 / 14.1 kg | 114 / 50 lb 51.7 / 22.7 kg | 153 / 70 lb 69.4 / 31.8 kg |
| 210 lb 95.3 kg | 45 / 20 lb 20.4 / 9.1 kg | 77 / 32 lb 34.9 / 14.5 kg | 118 / 51 lb 53.5 / 23.1 kg | 158 / 73 lb 71.7 / 33.1 kg |
| 220 lb 99.8 kg | 46 / 21 lb 20.9 / 9.5 kg | 79 / 33 lb 35.8 / 15 kg | 121 / 53 lb 54.9 / 24 kg | 163 / 75 lb 73.9 / 34 kg |
| 230 lb 104.3 kg | 48 / 22 lb 21.8 / 10 kg | 82 / 34 lb 37.2 / 15.4 kg | 125 / 55 lb 56.7 / 24.9 kg | 168 / 77 lb 76.2 / 34.9 kg |
| 240 lb 108.9 kg | 49 / 22 lb 22.2 / 10 kg | 84 / 35 lb 38.1 / 15.9 kg | 129 / 56 lb 58.5 / 25.4 kg | 173 / 79 lb 78.5 / 35.8 kg |
| 250 lb 113.4 kg | 50 / 23 lb 22.7 / 10.4 kg | 86 / 36 lb 39 / 16.3 kg | 132 / 58 lb 59.9 / 26.3 kg | 178 / 82 lb 80.7 / 37.2 kg |
| 260 lb 117.9 kg | 52 / 23 lb 23.6 / 10.4 kg | 89 / 37 lb 40.4 / 16.8 kg | 136 / 59 lb 61.7 / 26.8 kg | 182 / 84 lb 82.6 / 38.1 kg |
| 270 lb 122.5 kg | 53 / 24 lb 24 / 10.9 kg | 91 / 38 lb 41.3 / 17.2 kg | 139 / 61 lb 63 / 27.7 kg | 187 / 86 lb 84.8 / 39 kg |
| 280 lb 127 kg | 54 / 25 lb 24.5 / 11.3 kg | 93 / 39 lb 42.2 / 17.7 kg | 142 / 62 lb 64.4 / 28.1 kg | 192 / 88 lb 87.1 / 39.9 kg |
| 290 lb 131.5 kg | 56 / 25 lb 25.4 / 11.3 kg | 95 / 40 lb 43.1 / 18.1 kg | 146 / 64 lb 66.2 / 29 kg | 196 / 90 lb 88.9 / 40.8 kg |
| 300 lb 136.1 kg | 57 / 26 lb 25.9 / 11.8 kg | 98 / 41 lb 44.5 / 18.6 kg | 149 / 65 lb 67.6 / 29.5 kg | 201 / 92 lb 91.2 / 41.7 kg |
Women’s Hip Abduction Machine vs Cable Hip Adduction Standards
How to read the table: The first number is Hip Abduction Machine; the second is Cable Hip Adduction. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 20 / 9 lb 9.1 / 4.1 kg | 34 / 15 lb 15.4 / 6.8 kg | 52 / 24 lb 23.6 / 10.9 kg | 70 / 36 lb 31.8 / 16.3 kg |
| 110 lb 49.9 kg | 21 / 10 lb 9.5 / 4.5 kg | 36 / 16 lb 16.3 / 7.3 kg | 55 / 26 lb 24.9 / 11.8 kg | 75 / 38 lb 34 / 17.2 kg |
| 120 lb 54.4 kg | 22 / 10 lb 10 / 4.5 kg | 38 / 17 lb 17.2 / 7.7 kg | 59 / 28 lb 26.8 / 12.7 kg | 79 / 41 lb 35.8 / 18.6 kg |
| 130 lb 59 kg | 24 / 11 lb 10.9 / 5 kg | 40 / 18 lb 18.1 / 8.2 kg | 62 / 29 lb 28.1 / 13.2 kg | 84 / 43 lb 38.1 / 19.5 kg |
| 140 lb 63.5 kg | 25 / 11 lb 11.3 / 5 kg | 42 / 19 lb 19.1 / 8.6 kg | 65 / 31 lb 29.5 / 14.1 kg | 88 / 45 lb 39.9 / 20.4 kg |
| 150 lb 68 kg | 26 / 12 lb 11.8 / 5.4 kg | 44 / 20 lb 20 / 9.1 kg | 68 / 32 lb 30.8 / 14.5 kg | 92 / 47 lb 41.7 / 21.3 kg |
| 160 lb 72.6 kg | 27 / 13 lb 12.2 / 5.9 kg | 46 / 21 lb 20.9 / 9.5 kg | 71 / 33 lb 32.2 / 15 kg | 96 / 49 lb 43.5 / 22.2 kg |
| 170 lb 77.1 kg | 28 / 13 lb 12.7 / 5.9 kg | 48 / 22 lb 21.8 / 10 kg | 74 / 35 lb 33.6 / 15.9 kg | 100 / 51 lb 45.4 / 23.1 kg |
| 180 lb 81.6 kg | 29 / 14 lb 13.2 / 6.4 kg | 50 / 23 lb 22.7 / 10.4 kg | 77 / 36 lb 34.9 / 16.3 kg | 104 / 53 lb 47.2 / 24 kg |
| 190 lb 86.2 kg | 30 / 14 lb 13.6 / 6.4 kg | 52 / 23 lb 23.6 / 10.4 kg | 80 / 37 lb 36.3 / 16.8 kg | 108 / 55 lb 49 / 24.9 kg |
| 200 lb 90.7 kg | 31 / 15 lb 14.1 / 6.8 kg | 53 / 24 lb 24 / 10.9 kg | 82 / 39 lb 37.2 / 17.7 kg | 111 / 57 lb 50.3 / 25.9 kg |
| 210 lb 95.3 kg | 33 / 15 lb 15 / 6.8 kg | 55 / 25 lb 24.9 / 11.3 kg | 85 / 40 lb 38.6 / 18.1 kg | 115 / 59 lb 52.2 / 26.8 kg |
| 220 lb 99.8 kg | 34 / 15 lb 15.4 / 6.8 kg | 57 / 26 lb 25.9 / 11.8 kg | 88 / 41 lb 39.9 / 18.6 kg | 119 / 61 lb 54 / 27.7 kg |
| 230 lb 104.3 kg | 35 / 16 lb 15.9 / 7.3 kg | 59 / 27 lb 26.8 / 12.2 kg | 90 / 43 lb 40.8 / 19.5 kg | 122 / 62 lb 55.3 / 28.1 kg |
| 240 lb 108.9 kg | 36 / 16 lb 16.3 / 7.3 kg | 60 / 27 lb 27.2 / 12.2 kg | 93 / 44 lb 42.2 / 20 kg | 126 / 64 lb 57.2 / 29 kg |
How Your Hip Abduction Machine vs Cable Hip Adduction Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the hip abduction machine strength level
The standards use the sex-specific thresholds from the individual Hip Abduction Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the cable hip adduction strength level
The standards use the sex-specific thresholds from the individual Cable Hip Adduction tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the hip abduction machine | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the cable hip adduction | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Hip Abduction Machine and Cable Hip Adduction Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable hip adduction standard is higher; below zero means the hip abduction machine standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
26.7 → 49.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable hip adduction standard minus the hip abduction machine standard. A plus sign means the cable hip adduction standard is higher. A minus sign means the hip abduction machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −17 lb −7.7 kg | −31 lb −14 kg | −46 lb −20.8 kg | −59 lb −26.7 kg |
| 130 lb 59 kg | −18 lb −8.2 kg | −33 lb −15 kg | −48 lb −21.8 kg | −62 lb −28.2 kg |
| 140 lb 63.5 kg | −18 lb −8.1 kg | −35 lb −15.9 kg | −51 lb −23.1 kg | −66 lb −30 kg |
| 150 lb 68 kg | −20 lb −9 kg | −36 lb −16.3 kg | −53 lb −24 kg | −68 lb −30.9 kg |
| 160 lb 72.6 kg | −20 lb −9.1 kg | −37 lb −16.8 kg | −55 lb −25 kg | −71 lb −32.2 kg |
| 170 lb 77.1 kg | −21 lb −9.5 kg | −39 lb −17.7 kg | −57 lb −25.9 kg | −74 lb −33.5 kg |
| 180 lb 81.6 kg | −23 lb −10.4 kg | −40 lb −18.1 kg | −60 lb −27.2 kg | −77 lb −35 kg |
| 190 lb 86.2 kg | −23 lb −10.5 kg | −42 lb −19.1 kg | −62 lb −28.1 kg | −80 lb −36.3 kg |
| 200 lb 90.7 kg | −23 lb −10.4 kg | −44 lb −19.9 kg | −64 lb −29 kg | −83 lb −37.6 kg |
| 210 lb 95.3 kg | −25 lb −11.3 kg | −45 lb −20.4 kg | −67 lb −30.4 kg | −85 lb −38.6 kg |
| 220 lb 99.8 kg | −25 lb −11.4 kg | −46 lb −20.8 kg | −68 lb −30.9 kg | −88 lb −39.9 kg |
| 230 lb 104.3 kg | −26 lb −11.8 kg | −48 lb −21.8 kg | −70 lb −31.8 kg | −91 lb −41.3 kg |
| 240 lb 108.9 kg | −27 lb −12.2 kg | −49 lb −22.2 kg | −73 lb −33.1 kg | −94 lb −42.7 kg |
| 250 lb 113.4 kg | −27 lb −12.3 kg | −50 lb −22.7 kg | −74 lb −33.6 kg | −96 lb −43.5 kg |
| 260 lb 117.9 kg | −29 lb −13.2 kg | −52 lb −23.6 kg | −77 lb −34.9 kg | −98 lb −44.5 kg |
| 270 lb 122.5 kg | −29 lb −13.1 kg | −53 lb −24.1 kg | −78 lb −35.3 kg | −101 lb −45.8 kg |
| 280 lb 127 kg | −29 lb −13.2 kg | −54 lb −24.5 kg | −80 lb −36.3 kg | −104 lb −47.2 kg |
| 290 lb 131.5 kg | −31 lb −14.1 kg | −55 lb −25 kg | −82 lb −37.2 kg | −106 lb −48.1 kg |
| 300 lb 136.1 kg | −31 lb −14.1 kg | −57 lb −25.9 kg | −84 lb −38.1 kg | −109 lb −49.5 kg |
How Women’s Hip Abduction Machine and Cable Hip Adduction Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15.5 → 28.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable hip adduction standard minus the hip abduction machine standard. A plus sign means the cable hip adduction standard is higher. A minus sign means the hip abduction machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −11 lb −5 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −34 lb −15.5 kg |
| 110 lb 49.9 kg | −11 lb −5 kg | −20 lb −9 kg | −29 lb −13.1 kg | −37 lb −16.8 kg |
| 120 lb 54.4 kg | −12 lb −5.5 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −38 lb −17.2 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −22 lb −9.9 kg | −33 lb −14.9 kg | −41 lb −18.6 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −23 lb −10.5 kg | −34 lb −15.4 kg | −43 lb −19.5 kg |
| 150 lb 68 kg | −14 lb −6.4 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −14 lb −6.3 kg | −25 lb −11.4 kg | −38 lb −17.2 kg | −47 lb −21.3 kg |
| 170 lb 77.1 kg | −15 lb −6.8 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −49 lb −22.3 kg |
| 180 lb 81.6 kg | −15 lb −6.8 kg | −27 lb −12.3 kg | −41 lb −18.6 kg | −51 lb −23.2 kg |
| 190 lb 86.2 kg | −16 lb −7.2 kg | −29 lb −13.2 kg | −43 lb −19.5 kg | −53 lb −24.1 kg |
| 200 lb 90.7 kg | −16 lb −7.3 kg | −29 lb −13.1 kg | −43 lb −19.5 kg | −54 lb −24.4 kg |
| 210 lb 95.3 kg | −18 lb −8.2 kg | −30 lb −13.6 kg | −45 lb −20.5 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −19 lb −8.6 kg | −32 lb −14.6 kg | −47 lb −21.3 kg | −60 lb −27.2 kg |
| 240 lb 108.9 kg | −20 lb −9 kg | −33 lb −15 kg | −49 lb −22.2 kg | −62 lb −28.2 kg |
Hip Abduction Machine and Cable Hip Adduction Exercises Used by This Calculator
This calculator uses a strict hip abduction machine test and a strict cable hip adduction test. Use strict canonical Hip Abduction Machine and Cable Hip Adduction tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Hip Abduction Machine setup and load convention
Selected or loaded machine resistance is used Enter total bilateral load, not per-leg load Do not add bodyweight to the entered load Strict seated bilateral machine hip abduction Thigh pads and start-angle setting stay consistent Back, hips, pelvis, thighs, seat, and pad position stay stable Controlled inward or neutral thigh start position required Controlled outward thigh finish required Controlled return required Same machine, seat, pad position, start angle, and range for the full set No tiny pulses or shortened-range reps No stack bounce, pad slamming, or machine rebound No hip lift, seat slide, pelvis rotation, torso leaning, torso twisting, or aggressive handle-pulling No unilateral, alternating-leg, or one-leg-assisted reps No forced reps, partner assistance, or uncontrolled returns
Use the canonical Cable Hip Adduction setup and load convention
the selected or loaded cable resistance attached to the one working ankle strap or cuff for one leg at a time total valid reps across both legs combined pull the cuffed leg across the body through a controlled adduction path, keep the pelvis stable, and return without body lean, hip rotation, or swinging momentum Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Hip Abduction Machine result and one recent Cable Hip Adduction result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Hip Abduction Machine — View the individual Hip Abduction Machine standards and next strength-level target.
- Cable Hip Adduction — View the individual Cable Hip Adduction standards and next strength-level target.
- Hip Adduction Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.