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Exercise 0549 · REF UHJlbu3

Kettlebell Swing exercise animation

Kettlebell Swing

Category
Upper Legs
Equipment
Kettlebell
Target
Glutes

The kettlebell swing looks like a squat but trains like nothing else in this list — it's a hip hinge done with speed, snapping the hips forward hard enough to send the kettlebell floating up on momentum, not muscled up with the arms. Done right it's as much a conditioning tool as a glute and hamstring builder. The most common mistake is squatting the weight up instead of hinging and snapping the hips, which turns a hip-power move into an awkward front squat.

How to Do the Kettlebell Swing

  1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
  2. Hold the kettlebell with both hands in front of your body, arms extended.
  3. Bend your knees slightly and hinge at the hips, pushing your butt back.
  4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
  5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
  6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

Muscles Worked

The Kettlebell Swing primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have kettlebell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Kettlebell Swing work?
The Kettlebell Swing primarily targets the glutes, with the hamstrings and core assisting.
What equipment do I need for the Kettlebell Swing?
The Kettlebell Swing is done with a kettlebell.
What's a good alternative to the Kettlebell Swing?
If you don't have access to a kettlebell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.