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Glutes · Kettlebell · Intermediate

How to do Kettlebell Swing

The kettlebell swing is a dynamic exercise that targets the glutes and also engages the hamstrings and core. It involves swinging a kettlebell between the legs and up to shoulder height using hip drive and momentum.

Kettlebell Swing demonstration
Primary muscle
Glutes
Also works
Hamstrings and Core
Equipment
Kettlebell
Level
Intermediate
Category
Legs

How to do Kettlebell Swing, step by step

  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.

Station taken, or training at home? Alternatives to Kettlebell Swing →

Muscles worked

Kettlebell Swing works your glutes as the main mover, with help from your hamstrings and core.

Track Kettlebell Swing in SPLYT

Kettlebell Swing is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More glute exercises

All 149 glute exercises →

More with a kettlebell

Every kettlebell exercise → · The full exercise library →