Barbell Front Squat vs Hip Adduction Machine
Compare your barbell front squat and hip adduction machine against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms. For the first exercise, support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee. For the second exercise, same machine, seat, pad position, start angle, and range for the full set. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Front Squat vs Hip Adduction Machine Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell front squat and hip adduction machine to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Front Squat / Hip Adduction Machine, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Front Squat vs Hip Adduction Machine Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Front Squat | 119 lb54 kg | 154 lb69.9 kg | 203 lb92.1 kg | 259 lb117.5 kg |
| Hip Adduction Machine | 34 lb15.4 kg | 56 lb25.4 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 130 lb59 kg | Barbell Front Squat | 126 lb57.2 kg | 162 lb73.5 kg | 214 lb97.1 kg | 273 lb123.8 kg |
| Hip Adduction Machine | 36 lb16.3 kg | 59 lb26.8 kg | 89 lb40.4 kg | 118 lb53.5 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 132 lb59.9 kg | 171 lb77.6 kg | 225 lb102.1 kg | 287 lb130.2 kg |
| Hip Adduction Machine | 38 lb17.2 kg | 62 lb28.1 kg | 93 lb42.2 kg | 124 lb56.2 kg | |
| 150 lb68 kg | Barbell Front Squat | 138 lb62.6 kg | 179 lb81.2 kg | 236 lb107 kg | 301 lb136.5 kg |
| Hip Adduction Machine | 39 lb17.7 kg | 65 lb29.5 kg | 97 lb44 kg | 130 lb59 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 144 lb65.3 kg | 186 lb84.4 kg | 246 lb111.6 kg | 314 lb142.4 kg |
| Hip Adduction Machine | 41 lb18.6 kg | 68 lb30.8 kg | 102 lb46.3 kg | 136 lb61.7 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 150 lb68 kg | 194 lb88 kg | 256 lb116.1 kg | 327 lb148.3 kg |
| Hip Adduction Machine | 43 lb19.5 kg | 71 lb32.2 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 156 lb70.8 kg | 202 lb91.6 kg | 266 lb120.7 kg | 340 lb154.2 kg |
| Hip Adduction Machine | 44 lb20 kg | 73 lb33.1 kg | 110 lb49.9 kg | 147 lb66.7 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 162 lb73.5 kg | 209 lb94.8 kg | 276 lb125.2 kg | 352 lb159.7 kg |
| Hip Adduction Machine | 46 lb20.9 kg | 76 lb34.5 kg | 114 lb51.7 kg | 152 lb68.9 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 364 lb165.1 kg |
| Hip Adduction Machine | 48 lb21.8 kg | 79 lb35.8 kg | 118 lb53.5 kg | 157 lb71.2 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 173 lb78.5 kg | 223 lb101.2 kg | 295 lb133.8 kg | 376 lb170.6 kg |
| Hip Adduction Machine | 49 lb22.2 kg | 81 lb36.7 kg | 122 lb55.3 kg | 162 lb73.5 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 179 lb81.2 kg | 230 lb104.3 kg | 304 lb137.9 kg | 388 lb176 kg |
| Hip Adduction Machine | 51 lb23.1 kg | 84 lb38.1 kg | 126 lb57.2 kg | 168 lb76.2 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 184 lb83.5 kg | 237 lb107.5 kg | 313 lb142 kg | 400 lb181.4 kg |
| Hip Adduction Machine | 52 lb23.6 kg | 86 lb39 kg | 129 lb58.5 kg | 173 lb78.5 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 189 lb85.7 kg | 244 lb110.7 kg | 323 lb146.5 kg | 411 lb186.4 kg |
| Hip Adduction Machine | 54 lb24.5 kg | 89 lb40.4 kg | 133 lb60.3 kg | 178 lb80.7 kg | |
| 250 lb113.4 kg | Barbell Front Squat | 195 lb88.5 kg | 251 lb113.9 kg | 331 lb150.1 kg | 423 lb191.9 kg |
| Hip Adduction Machine | 55 lb24.9 kg | 91 lb41.3 kg | 137 lb62.1 kg | 183 lb83 kg | |
| 260 lb117.9 kg | Barbell Front Squat | 200 lb90.7 kg | 258 lb117 kg | 340 lb154.2 kg | 434 lb196.9 kg |
| Hip Adduction Machine | 57 lb25.9 kg | 94 lb42.6 kg | 141 lb64 kg | 187 lb84.8 kg | |
| 270 lb122.5 kg | Barbell Front Squat | 205 lb93 kg | 264 lb119.7 kg | 349 lb158.3 kg | 445 lb201.8 kg |
| Hip Adduction Machine | 58 lb26.3 kg | 96 lb43.5 kg | 144 lb65.3 kg | 192 lb87.1 kg | |
| 280 lb127 kg | Barbell Front Squat | 210 lb95.3 kg | 271 lb122.9 kg | 357 lb161.9 kg | 456 lb206.8 kg |
| Hip Adduction Machine | 60 lb27.2 kg | 98 lb44.5 kg | 148 lb67.1 kg | 197 lb89.4 kg | |
| 290 lb131.5 kg | Barbell Front Squat | 215 lb97.5 kg | 277 lb125.6 kg | 366 lb166 kg | 467 lb211.8 kg |
| Hip Adduction Machine | 61 lb27.7 kg | 101 lb45.8 kg | 151 lb68.5 kg | 201 lb91.2 kg | |
| 300 lb136.1 kg | Barbell Front Squat | 220 lb99.8 kg | 283 lb128.4 kg | 374 lb169.6 kg | 477 lb216.4 kg |
| Hip Adduction Machine | 62 lb28.1 kg | 103 lb46.7 kg | 155 lb70.3 kg | 206 lb93.4 kg |
Women’s Barbell Front Squat vs Hip Adduction Machine Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Front Squat | 86 lb39 kg | 114 lb51.7 kg | 149 lb67.6 kg | 189 lb85.7 kg |
| Hip Adduction Machine | 21 lb9.5 kg | 34 lb15.4 kg | 53 lb24 kg | 71 lb32.2 kg | |
| 110 lb49.9 kg | Barbell Front Squat | 92 lb41.7 kg | 122 lb55.3 kg | 159 lb72.1 kg | 202 lb91.6 kg |
| Hip Adduction Machine | 22 lb10 kg | 37 lb16.8 kg | 56 lb25.4 kg | 76 lb34.5 kg | |
| 120 lb54.4 kg | Barbell Front Squat | 97 lb44 kg | 129 lb58.5 kg | 168 lb76.2 kg | 214 lb97.1 kg |
| Hip Adduction Machine | 23 lb10.4 kg | 39 lb17.7 kg | 59 lb26.8 kg | 80 lb36.3 kg | |
| 130 lb59 kg | Barbell Front Squat | 103 lb46.7 kg | 136 lb61.7 kg | 177 lb80.3 kg | 225 lb102.1 kg |
| Hip Adduction Machine | 25 lb11.3 kg | 41 lb18.6 kg | 63 lb28.6 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 108 lb49 kg | 143 lb64.9 kg | 186 lb84.4 kg | 237 lb107.5 kg |
| Hip Adduction Machine | 26 lb11.8 kg | 43 lb19.5 kg | 66 lb29.9 kg | 89 lb40.4 kg | |
| 150 lb68 kg | Barbell Front Squat | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 248 lb112.5 kg |
| Hip Adduction Machine | 27 lb12.2 kg | 45 lb20.4 kg | 69 lb31.3 kg | 93 lb42.2 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 118 lb53.5 kg | 157 lb71.2 kg | 204 lb92.5 kg | 259 lb117.5 kg |
| Hip Adduction Machine | 28 lb12.7 kg | 47 lb21.3 kg | 72 lb32.7 kg | 97 lb44 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 123 lb55.8 kg | 163 lb73.9 kg | 212 lb96.2 kg | 270 lb122.5 kg |
| Hip Adduction Machine | 29 lb13.2 kg | 49 lb22.2 kg | 75 lb34 kg | 101 lb45.8 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 128 lb58.1 kg | 169 lb76.7 kg | 220 lb99.8 kg | 280 lb127 kg |
| Hip Adduction Machine | 30 lb13.6 kg | 51 lb23.1 kg | 78 lb35.4 kg | 105 lb47.6 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 132 lb59.9 kg | 176 lb79.8 kg | 228 lb103.4 kg | 290 lb131.5 kg |
| Hip Adduction Machine | 32 lb14.5 kg | 53 lb24 kg | 81 lb36.7 kg | 109 lb49.4 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 137 lb62.1 kg | 182 lb82.6 kg | 236 lb107 kg | 300 lb136.1 kg |
| Hip Adduction Machine | 33 lb15 kg | 55 lb24.9 kg | 84 lb38.1 kg | 113 lb51.3 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 141 lb64 kg | 188 lb85.3 kg | 244 lb110.7 kg | 310 lb140.6 kg |
| Hip Adduction Machine | 34 lb15.4 kg | 56 lb25.4 kg | 86 lb39 kg | 116 lb52.6 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 146 lb66.2 kg | 194 lb88 kg | 252 lb114.3 kg | 320 lb145.1 kg |
| Hip Adduction Machine | 35 lb15.9 kg | 58 lb26.3 kg | 89 lb40.4 kg | 120 lb54.4 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 150 lb68 kg | 199 lb90.3 kg | 259 lb117.5 kg | 330 lb149.7 kg |
| Hip Adduction Machine | 36 lb16.3 kg | 60 lb27.2 kg | 92 lb41.7 kg | 124 lb56.2 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 155 lb70.3 kg | 205 lb93 kg | 267 lb121.1 kg | 339 lb153.8 kg |
| Hip Adduction Machine | 37 lb16.8 kg | 62 lb28.1 kg | 94 lb42.6 kg | 127 lb57.6 kg |
How Your Barbell Front Squat vs Hip Adduction Machine Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Barbell Front Squat and Hip Adduction Machine sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the barbell front squat strength level
For barbell front squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to squat more without requiring strength to increase pound for pound.
3. Find the hip adduction machine strength level
The standards use the sex-specific thresholds from the individual Hip Adduction Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 barbell front squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the hip adduction machine | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Front Squat and Hip Adduction Machine Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Barbell Front Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
66.7 → 123 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hip Adduction Machine standard minus the Barbell Front Squat standard: zero means equal, above zero means the Hip Adduction Machine standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Front Squat and Hip Adduction Machine Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
53.5 → 96.2 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hip Adduction Machine standard minus the Barbell Front Squat standard: zero means equal, above zero means the Hip Adduction Machine standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Front Squat and Hip Adduction Machine Exercises Used by This Calculator
For a useful comparison, perform a strict barbell front squat and a strict hip adduction machine using the setup and load rules below. Use strict, repeatable Barbell Front Squat and Hip Adduction Machine tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the bar in the front rack through full depth
Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.
Use the Hip Adduction 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 adduction. Thigh pads and start-angle setting stay consistent. Back, hips, pelvis, thighs, seat, and pad position stay stable. Controlled open-thigh start position required. Controlled inward 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 twisting, or aggressive handle-pulling. No unilateral, alternating-leg, or one-leg-assisted reps. No forced reps, partner assistance, or uncontrolled returns.
Enter one recent Barbell Front Squat result and one recent Hip Adduction Machine result
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- Hip Adduction Machine — View the individual Hip Adduction Machine standards and next strength-level target.
- Seated Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Hip Abduction Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.