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Hip · Mobility

Hip Adduction with Kettlebell

Hip adduction with kettlebell, 3 sets, 10 repetitions, 5-second isometric hold

Illustration of the Hip Adduction with Kettlebell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Isometric hold duration: 5 seconds

Description: Lie down, sit, or stand with a kettlebell placed between your legs at thigh level. Gently squeeze the kettlebell by bringing your thighs toward the midline, then hold the pressure for 5 seconds while keeping the pelvis stable.

Tips: Ensure you do not arch your back and keep the pelvis immobile during the exercise. Contract the inner thigh muscles without excessive force.

Progression: Gradually increase the duration of the isometric hold from 5 to 10 seconds as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
kettlebell
Starting position
Lying, sitting, or standing with kettlebell between the legs
Clinical goal
Improve mobility and strength of the hip adductors
Also known as
hip squeeze with kettlebell, thigh adduction kettlebell, hip isometric pressure

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.