10 Best One-arm Kettlebell Swings Alternatives for Limited Equipment

One-arm Kettlebell Swings are done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell One-legged Deadlift, the Kick Out Sit and the Romanian Deadlift. A harder version, the Kettlebell Dead Clean, is listed below as a progression rather than a swap.

One-arm Kettlebell Swings

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do One-arm Kettlebell Swings

The steps for One-arm Kettlebell Swings themselves, so you can judge how close each substitute below really is.

Hamstrings, with calves, glutes, lower back, shoulders · Kettlebell · Intermediate · Compound

The 10 Best One-arm Kettlebell Swings Alternatives

10 substitutes, ranked by how closely each one matches One-arm Kettlebell Swings on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell One-legged Deadlift

    1. Kettlebell One-legged Deadlift

    94% match

    Hamstrings · Intermediate · Compound

    Pick this when you want to work the hamstrings with more balance to manage.

    • Kettlebell
    How to perform it
    1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
    2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
    3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

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

    Why this matches
    • Primary muscle: hamstrings, the same as One-arm Kettlebell Swings
    • Equipment: free weights, the same as One-arm Kettlebell Swings
    • Body position: standing, the same as One-arm Kettlebell Swings
    • Balance: harder to stay steady on than One-arm Kettlebell Swings
  2. Kick Out SitPlay demonstration

    2. Kick Out Sit

    86% match

    Hamstrings · Intermediate · Compound

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as One-arm Kettlebell Swings
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as One-arm Kettlebell Swings
  3. Kettlebell Dead Clean

    Progression

    3. Kettlebell Dead Clean

    84% match

    Hamstrings · Advanced · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Kettlebell
    How to perform it
    1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
    2. Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
    3. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as One-arm Kettlebell Swings
    • Equipment: free weights, the same as One-arm Kettlebell Swings
    • Body position: standing, the same as One-arm Kettlebell Swings
  4. Romanian Deadlift

    4. Romanian Deadlift

    84% match

    Hamstrings · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
    2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
    3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
    4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as One-arm Kettlebell Swings
    • Equipment: free weights, the same as One-arm Kettlebell Swings
    • Body position: standing, the same as One-arm Kettlebell Swings
  6. Dumbbell Single Leg DeadliftPlay demonstration

    6. Dumbbell Single Leg Deadlift

    80% match

    Glutes · Intermediate · Compound

    A looser match: it works the glutes rather than the hamstrings.

    • Dumbbell
    How to perform it
    1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
    2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
    3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
    4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
    5. Lower the dumbbell until your torso and right leg are parallel to the ground.
    6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: free weights, the same as One-arm Kettlebell Swings
    • Body position: standing, the same as One-arm Kettlebell Swings

Why You Might Need a One-arm Kettlebell Swings Alternative

You might swap one-arm kettlebell swings for many reasons: shoulder or lower-back pain, lack of a suitable kettlebell, grip limitations, or a need to emphasize different loading and balance demands. Substitutes let you maintain posterior-chain tension while reducing shear on the lumbar spine or stress on an injured shoulder. Pick movements that keep the hip-hinge motor pattern, push hips back, keep knees soft, neutral spine, so hamstrings and glutes remain the primary drivers. Choose options that let you control eccentric loading and progressive overload so you preserve power and hypertrophy without replicating the swing's ballistic forces.

One-arm Kettlebell Swings FAQ

What muscles does One-arm Kettlebell Swings work?

One-arm kettlebell swings primarily target the hamstrings and glutes through explosive hip extension. They also recruit the erector spinae, lats, and core for spinal stability and force transfer during the ballistic drive.

What is the best bodyweight alternative to One-arm Kettlebell Swings?

A single-leg Romanian deadlift (bodyweight) is the best bodyweight alternative because it preserves the hip-hinge and isolates hamstrings. Hinge at the hips with a neutral spine, push the rear leg back for balance, and feel the hamstring lengthen on the descent.

Can I build muscle without doing One-arm Kettlebell Swings?

Yes. You can build hamstring and glute muscle with controlled alternatives like Romanian deadlifts, hip thrusts, and heavy reverse lunges that allow progressive overload. Emphasize eccentric control, full hip extension, and incremental load increases to stimulate hypertrophy.

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