Hip Abduction Machine vs Hip Adduction Machine Strength Standards
Compare your hip abduction machine and hip adduction machine 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 Selected or loaded machine resistance is used. 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 Hip Adduction Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip abduction machine and hip adduction machine 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 hip adduction machine.
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 / Hip Adduction Machine, 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 Hip Adduction Machine Standards
How to read the table: The first number is Hip Abduction Machine; the second is Hip Adduction Machine. 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 / 34 lb 14.1 / 15.4 kg | 53 / 56 lb 24 / 25.4 kg | 81 / 84 lb 36.7 / 38.1 kg | 109 / 112 lb 49.4 / 50.8 kg |
| 130 lb 59 kg | 33 / 36 lb 15 / 16.3 kg | 56 / 59 lb 25.4 / 26.8 kg | 85 / 89 lb 38.6 / 40.4 kg | 115 / 118 lb 52.2 / 53.5 kg |
| 140 lb 63.5 kg | 34 / 38 lb 15.4 / 17.2 kg | 59 / 62 lb 26.8 / 28.1 kg | 90 / 93 lb 40.8 / 42.2 kg | 121 / 124 lb 54.9 / 56.2 kg |
| 150 lb 68 kg | 36 / 39 lb 16.3 / 17.7 kg | 62 / 65 lb 28.1 / 29.5 kg | 94 / 97 lb 42.6 / 44 kg | 126 / 130 lb 57.2 / 59 kg |
| 160 lb 72.6 kg | 37 / 41 lb 16.8 / 18.6 kg | 64 / 68 lb 29 / 30.8 kg | 98 / 102 lb 44.5 / 46.3 kg | 132 / 136 lb 59.9 / 61.7 kg |
| 170 lb 77.1 kg | 39 / 43 lb 17.7 / 19.5 kg | 67 / 71 lb 30.4 / 32.2 kg | 102 / 106 lb 46.3 / 48.1 kg | 137 / 141 lb 62.1 / 64 kg |
| 180 lb 81.6 kg | 41 / 44 lb 18.6 / 20 kg | 69 / 73 lb 31.3 / 33.1 kg | 106 / 110 lb 48.1 / 49.9 kg | 143 / 147 lb 64.9 / 66.7 kg |
| 190 lb 86.2 kg | 42 / 46 lb 19.1 / 20.9 kg | 72 / 76 lb 32.7 / 34.5 kg | 110 / 114 lb 49.9 / 51.7 kg | 148 / 152 lb 67.1 / 68.9 kg |
| 200 lb 90.7 kg | 43 / 48 lb 19.5 / 21.8 kg | 75 / 79 lb 34 / 35.8 kg | 114 / 118 lb 51.7 / 53.5 kg | 153 / 157 lb 69.4 / 71.2 kg |
| 210 lb 95.3 kg | 45 / 49 lb 20.4 / 22.2 kg | 77 / 81 lb 34.9 / 36.7 kg | 118 / 122 lb 53.5 / 55.3 kg | 158 / 162 lb 71.7 / 73.5 kg |
| 220 lb 99.8 kg | 46 / 51 lb 20.9 / 23.1 kg | 79 / 84 lb 35.8 / 38.1 kg | 121 / 126 lb 54.9 / 57.2 kg | 163 / 168 lb 73.9 / 76.2 kg |
| 230 lb 104.3 kg | 48 / 52 lb 21.8 / 23.6 kg | 82 / 86 lb 37.2 / 39 kg | 125 / 129 lb 56.7 / 58.5 kg | 168 / 173 lb 76.2 / 78.5 kg |
| 240 lb 108.9 kg | 49 / 54 lb 22.2 / 24.5 kg | 84 / 89 lb 38.1 / 40.4 kg | 129 / 133 lb 58.5 / 60.3 kg | 173 / 178 lb 78.5 / 80.7 kg |
| 250 lb 113.4 kg | 50 / 55 lb 22.7 / 24.9 kg | 86 / 91 lb 39 / 41.3 kg | 132 / 137 lb 59.9 / 62.1 kg | 178 / 183 lb 80.7 / 83 kg |
| 260 lb 117.9 kg | 52 / 57 lb 23.6 / 25.9 kg | 89 / 94 lb 40.4 / 42.6 kg | 136 / 141 lb 61.7 / 64 kg | 182 / 187 lb 82.6 / 84.8 kg |
| 270 lb 122.5 kg | 53 / 58 lb 24 / 26.3 kg | 91 / 96 lb 41.3 / 43.5 kg | 139 / 144 lb 63 / 65.3 kg | 187 / 192 lb 84.8 / 87.1 kg |
| 280 lb 127 kg | 54 / 60 lb 24.5 / 27.2 kg | 93 / 98 lb 42.2 / 44.5 kg | 142 / 148 lb 64.4 / 67.1 kg | 192 / 197 lb 87.1 / 89.4 kg |
| 290 lb 131.5 kg | 56 / 61 lb 25.4 / 27.7 kg | 95 / 101 lb 43.1 / 45.8 kg | 146 / 151 lb 66.2 / 68.5 kg | 196 / 201 lb 88.9 / 91.2 kg |
| 300 lb 136.1 kg | 57 / 62 lb 25.9 / 28.1 kg | 98 / 103 lb 44.5 / 46.7 kg | 149 / 155 lb 67.6 / 70.3 kg | 201 / 206 lb 91.2 / 93.4 kg |
Women’s Hip Abduction Machine vs Hip Adduction Machine Standards
How to read the table: The first number is Hip Abduction Machine; the second is Hip Adduction Machine. 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 / 21 lb 9.1 / 9.5 kg | 34 / 34 lb 15.4 / 15.4 kg | 52 / 53 lb 23.6 / 24 kg | 70 / 71 lb 31.8 / 32.2 kg |
| 110 lb 49.9 kg | 21 / 22 lb 9.5 / 10 kg | 36 / 37 lb 16.3 / 16.8 kg | 55 / 56 lb 24.9 / 25.4 kg | 75 / 76 lb 34 / 34.5 kg |
| 120 lb 54.4 kg | 22 / 23 lb 10 / 10.4 kg | 38 / 39 lb 17.2 / 17.7 kg | 59 / 59 lb 26.8 / 26.8 kg | 79 / 80 lb 35.8 / 36.3 kg |
| 130 lb 59 kg | 24 / 25 lb 10.9 / 11.3 kg | 40 / 41 lb 18.1 / 18.6 kg | 62 / 63 lb 28.1 / 28.6 kg | 84 / 85 lb 38.1 / 38.6 kg |
| 140 lb 63.5 kg | 25 / 26 lb 11.3 / 11.8 kg | 42 / 43 lb 19.1 / 19.5 kg | 65 / 66 lb 29.5 / 29.9 kg | 88 / 89 lb 39.9 / 40.4 kg |
| 150 lb 68 kg | 26 / 27 lb 11.8 / 12.2 kg | 44 / 45 lb 20 / 20.4 kg | 68 / 69 lb 30.8 / 31.3 kg | 92 / 93 lb 41.7 / 42.2 kg |
| 160 lb 72.6 kg | 27 / 28 lb 12.2 / 12.7 kg | 46 / 47 lb 20.9 / 21.3 kg | 71 / 72 lb 32.2 / 32.7 kg | 96 / 97 lb 43.5 / 44 kg |
| 170 lb 77.1 kg | 28 / 29 lb 12.7 / 13.2 kg | 48 / 49 lb 21.8 / 22.2 kg | 74 / 75 lb 33.6 / 34 kg | 100 / 101 lb 45.4 / 45.8 kg |
| 180 lb 81.6 kg | 29 / 30 lb 13.2 / 13.6 kg | 50 / 51 lb 22.7 / 23.1 kg | 77 / 78 lb 34.9 / 35.4 kg | 104 / 105 lb 47.2 / 47.6 kg |
| 190 lb 86.2 kg | 30 / 32 lb 13.6 / 14.5 kg | 52 / 53 lb 23.6 / 24 kg | 80 / 81 lb 36.3 / 36.7 kg | 108 / 109 lb 49 / 49.4 kg |
| 200 lb 90.7 kg | 31 / 33 lb 14.1 / 15 kg | 53 / 55 lb 24 / 24.9 kg | 82 / 84 lb 37.2 / 38.1 kg | 111 / 113 lb 50.3 / 51.3 kg |
| 210 lb 95.3 kg | 33 / 34 lb 15 / 15.4 kg | 55 / 56 lb 24.9 / 25.4 kg | 85 / 86 lb 38.6 / 39 kg | 115 / 116 lb 52.2 / 52.6 kg |
| 220 lb 99.8 kg | 34 / 35 lb 15.4 / 15.9 kg | 57 / 58 lb 25.9 / 26.3 kg | 88 / 89 lb 39.9 / 40.4 kg | 119 / 120 lb 54 / 54.4 kg |
| 230 lb 104.3 kg | 35 / 36 lb 15.9 / 16.3 kg | 59 / 60 lb 26.8 / 27.2 kg | 90 / 92 lb 40.8 / 41.7 kg | 122 / 124 lb 55.3 / 56.2 kg |
| 240 lb 108.9 kg | 36 / 37 lb 16.3 / 16.8 kg | 60 / 62 lb 27.2 / 28.1 kg | 93 / 94 lb 42.2 / 42.6 kg | 126 / 127 lb 57.2 / 57.6 kg |
How Your Hip Abduction Machine vs Hip Adduction Machine 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 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 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 hip adduction machine | 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 Hip Adduction Machine 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 hip adduction machine 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 hip abduction machine and hip adduction machine standards are within 3 lb at 120 lb, 130 lb, 150 lb, and 180 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.4 → 2.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip adduction machine standard minus the hip abduction machine standard. A plus sign means the hip adduction machine standard is higher. A minus sign means the hip abduction machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +3 lb +1.3 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +3 lb +1.3 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.9 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 200 lb 90.7 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 220 lb 99.8 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 250 lb 113.4 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.2 kg |
| 270 lb 122.5 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 280 lb 127 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +5 lb +2.3 kg |
| 290 lb 131.5 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 300 lb 136.1 kg | +5 lb +2.2 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +5 lb +2.2 kg |
How Women’s Hip Abduction Machine and Hip Adduction Machine Standards Differ
What the women’s data shows:
The hip abduction machine and hip adduction machine standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice and Elite at every displayed bodyweight.
0.4 → 0.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip adduction machine standard minus the hip abduction machine standard. A plus sign means the hip adduction machine standard is higher. A minus sign means the hip abduction machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +1 lb +0.4 kg | 0 lb 0 kg | +1 lb +0.4 kg | +1 lb +0.4 kg |
| 110 lb 49.9 kg | +1 lb +0.5 kg | +1 lb +0.5 kg | +1 lb +0.5 kg | +1 lb +0.5 kg |
| 120 lb 54.4 kg | +1 lb +0.4 kg | +1 lb +0.5 kg | 0 lb 0 kg | +1 lb +0.5 kg |
| 130 lb 59 kg | +1 lb +0.4 kg | +1 lb +0.5 kg | +1 lb +0.5 kg | +1 lb +0.5 kg |
| 140 lb 63.5 kg | +1 lb +0.5 kg | +1 lb +0.4 kg | +1 lb +0.4 kg | +1 lb +0.5 kg |
| 150 lb 68 kg | +1 lb +0.4 kg | +1 lb +0.4 kg | +1 lb +0.5 kg | +1 lb +0.5 kg |
| 160 lb 72.6 kg | +1 lb +0.5 kg | +1 lb +0.4 kg | +1 lb +0.5 kg | +1 lb +0.5 kg |
| 170 lb 77.1 kg | +1 lb +0.5 kg | +1 lb +0.4 kg | +1 lb +0.4 kg | +1 lb +0.4 kg |
| 180 lb 81.6 kg | +1 lb +0.4 kg | +1 lb +0.4 kg | +1 lb +0.5 kg | +1 lb +0.4 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | +1 lb +0.4 kg | +1 lb +0.4 kg | +1 lb +0.4 kg |
| 200 lb 90.7 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +2 lb +1 kg |
| 210 lb 95.3 kg | +1 lb +0.4 kg | +1 lb +0.5 kg | +1 lb +0.4 kg | +1 lb +0.4 kg |
| 220 lb 99.8 kg | +1 lb +0.5 kg | +1 lb +0.4 kg | +1 lb +0.5 kg | +1 lb +0.4 kg |
| 230 lb 104.3 kg | +1 lb +0.4 kg | +1 lb +0.4 kg | +2 lb +0.9 kg | +2 lb +0.9 kg |
| 240 lb 108.9 kg | +1 lb +0.5 kg | +2 lb +0.9 kg | +1 lb +0.4 kg | +1 lb +0.4 kg |
Hip Abduction Machine and Hip Adduction Machine Exercises Used by This Calculator
This calculator uses a strict hip abduction machine test and a strict hip adduction machine test. Use strict canonical Hip Abduction Machine and Hip Adduction Machine 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 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 Hip Abduction Machine result and one recent Hip Adduction Machine 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.
- Hip Adduction Machine — View the individual Hip Adduction Machine standards and next strength-level target.
- 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.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.