Kettlebell Swing (Glutes)

The kettlebell swing is an excellent unconventional movement which targets the glutes, hamstrings, and core. Now, it’s a rather simple exercise and anyone can perform it safely. But, there is a proper technique required in order to reap the muscle and strength-building benefits.

You want your glutes to do the work by thrusting your hips forward while pushing through your heels. And you can use one or two dumbbells but for this specific guide, we’ll focus on the single kettlebell swing. So, consider this effective exercise during leg day to stimulate your lower rear muscles for maximum results.

In This Exercise:

• Target Muscle Group: Gluteus Maximus
• Type: Strength
• Mechanics: Compound
• Equipment: Kettlebell
• Difficulty: Beginner/Intermediate

Exercise Instructions

1. Hold a kettlebell down in front of you and take a hip-width stance.
2. Then, bend your knees and swing the kettlebell between your legs.
3. Swing it upward to shoulder level by thrusting your hips forward while contracting your glutes throughout the entire repetition.
4. Bring the kettlebell back down and complete the preferred number of reps.

Variations & Tips:

• You can use two kettlebells to perform the exercise.
• Make sure to squeeze and contract your glutes and thrust forward with your hips.
• The kettlebell swing effectively works the lower posterior chain and core muscles.

Watch: How to do the Kettlebell swing

Double kettlebell swing