10 Best Kettlebell Swing Alternatives for Limited Equipment

Ranked Kettlebell Swing Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Swing on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Sumo Pull Through

   91% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
   2. Hold a dumbbell with both hands in front of your body, arms extended.
   3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
   4. Lower the dumbbell down between your legs, keeping your arms straight.
   5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
   6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: standing, the same as the Kettlebell Swing
2. Play demonstration

   2. Dumbbell Clean

   88% match

   • Glutes
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
   3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
   4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
   5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
   6. Lower the dumbbells back down to the starting position by reversing the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: standing, the same as the Kettlebell Swing
3. Play demonstration

   3. Barbell Glute Bridge

   87% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the glutes.

   How to perform this exercise

   1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
   2. Place a barbell across your hips, holding it securely with both hands.
   3. Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, squeezing your glutes.
   5. Slowly lower your hips back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: lying on your back, not standing
4. Play demonstration

   4. Dumbbell Deadlift

   85% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
   3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
   4. Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: standing, the same as the Kettlebell Swing
5. Play demonstration

   5. Barbell Glute Bridge Two Legs On Bench

   83% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
   2. Place a barbell across your hips, holding it securely with both hands.
   3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, squeezing your glutes.
   5. Slowly lower your hips back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: lying on your back, not standing
6. Play demonstration

   6. Barbell Lying Lifting (On Hip)

   83% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
   2. Hold the barbell with an overhand grip and position it on your hips.
   3. Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: lying on your back, not standing
7. Play demonstration

   7. Barbell Rack Pull

   82% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a barbell on a rack at knee height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
   3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
   4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
   5. Lower the barbell back down to the starting position by bending at the hips and knees.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: standing, the same as the Kettlebell Swing
8. Play demonstration

   8. Barbell Sumo Deadlift

   82% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Place a barbell on the ground in front of you, centered between your feet.
   3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
   4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
   5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
   6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: standing, the same as the Kettlebell Swing
9. Play demonstration

   9. Barbell Stiff Leg Good Morning

   81% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Hold the barbell across your upper back, resting it on your traps.
   3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
   4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
   5. Engage your glutes and hamstrings to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Swing
   • Equipment: free weights, the same as the Kettlebell Swing
   • Body position: standing, the same as the Kettlebell Swing
10. Play demonstration

    10. Dumbbell Romanian Deadlift

    80% match

    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
    3. Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Kettlebell Swing
    • Equipment: free weights, the same as the Kettlebell Swing
    • Body position: standing, the same as the Kettlebell Swing