This bodybuilding exercise works the lower back, adductors, glutes and leg muscles, and can be done in your living room or in a fitness facility. You usually use an Olympic bar for this exercise, but it can also be done with a kettlebell or a dumbbell. It is a great exercise for building endurance and power. This exercise produces results comparable to those from a hip adduction machine.

Body Parts

  • Legs
  • Loins
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus
  • Quadriceps Femoris
  • Hip Adductors


  • Lower your hands inside your legs to grab the Kettle bell.
  • Bend your hips and knees.
  • Rotate your feet outwards.
  • Slightly place your shoulders in front of the bar.


  • Straighten your hips and shoulders simultaneously.
  • Fully extend your hips and knees.
  • Slightly pull your shoulders backwards.


Keep your knees aligned with your feet. Keep an adequate lumbar curve. Keep your abs contracted. Look forwards.