Glutes exercise
Kettlebell Swing
Explosive hip hinge with a kettlebell for glutes, hamstrings and core.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentKettlebell
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Glutes
- Hamstrings
- Kettlebell
How to do the Kettlebell Swing
4 steps, in the order you do them.
- Stand with your feet wider than your hips and the kettlebell on the floor one step in front of you.
- Hinge at the hips with a neutral back, grab the kettlebell, and swing it back between your legs.
- Extend your hips explosively to drive the kettlebell up to chest height, with your arms relaxed.
- Let it drop, guiding it between your legs with another hinge, and go straight into the next rep.
Muscles worked
Common Kettlebell Swing mistakes
What goes wrong most often when you do the Kettlebell Swing, and how to fix it.
You turn the swing into a squat and the kettlebell rises with your legs.
Send your hips back with your knees only slightly bent. The power comes from extending your hips.
You lift the kettlebell with your arms and shoulders.
Keep your arms loose like ropes. The kettlebell rises from the hip snap.
The kettlebell drops below your knees and pulls you forward.
Send it high between your thighs, with your forearms against the inside of your legs.
Alternatives to the Kettlebell Swing
They work the glutes with other equipment, including options for training at home.
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More glutes exercises
Smith Machine Hip ThrustGlutes · Machine
Glute Bridge with Mini BandGlutes · Resistance band
Sumo DeadliftGlutes · Barbell
Glute Back ExtensionGlutes · Bench
Frequently asked questions
What muscles does the Kettlebell Swing work?
The Kettlebell Swing works mainly the glutes. It also works the hamstrings and the core.