kettlebell swing
kettlebell swing — highlighted muscle: glutes

Muscles worked

glutes, hamstrings, core

Watch a demonstration

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kettlebell swing

Body part
upper legs
Equipment
kettlebell
Target muscle
glutes
Muscle group
hamstrings

Secondary muscles

hamstringscore

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, toes pointed slightly outward.

  2. 2

    Hold the kettlebell with both hands in front of your body, arms extended.

  3. 3

    Bend your knees slightly and hinge at the hips, pushing your butt back.

  4. 4

    Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.

  5. 5

    Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.

  6. 6

    Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

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