Glutes exercise · kettlebell
Kettlebell Swing
The kettlebell swing is a kettlebell exercise that targets the glutes, with the hamstrings and core assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, core
- Equipment
- Kettlebell
- Body part
- Upper legs
How to do the kettlebell swing
- Stand with your feet shoulder-width apart, toes pointed slightly outward.
- Hold the kettlebell with both hands in front of your body, arms extended.
- Bend your knees slightly and hinge at the hips, pushing your butt back.
- Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
- Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
- Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings and core work as secondary muscles. See all glute exercises or every kettlebell exercise.
