10 Best One-arm Kettlebell Swings Alternatives for Limited Equipment

If you can't do one-arm kettlebell swings, use two-arm swings, kettlebell Romanian deadlifts, dumbbell swings, barbell hip thrusts, or single-leg Romanian deadlifts. Each preserves the hip-hinge pattern and targets hamstrings; cue a flat spine, drive the hips forward, and squeeze the glutes at full extension to mimic swing mechanics.

Original Exercise: One-arm Kettlebell Swings

One-arm Kettlebell Swings
Primary Muscle
Hamstrings
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Calves, Glutes, Lower Back, Shoulders
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked One-arm Kettlebell Swings Alternatives

Best Match
Kettlebell One-Legged Deadlift

1. Kettlebell One-Legged Deadlift

93.9% Match
Hamstrings Kettlebell Intermediate Isolation
How to perform this exercise
  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.
Kick Out Sit

2. Kick Out Sit

86% Match
Hamstrings Body-weight Intermediate Isolation
How to perform this exercise
  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.
Kettlebell Dead Clean

3. Kettlebell Dead Clean

84.4% Match
Hamstrings Kettlebell Advanced Isolation
How to perform this exercise
  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.
Romanian Deadlift

4. Romanian Deadlift

83.7% Match
Hamstrings Barbell Intermediate Isolation
How to perform this exercise
  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.
Romanian Deadlift From Deficit

5. Romanian Deadlift From Deficit

83.1% Match
Hamstrings Barbell Advanced Isolation
How to perform this exercise
  1. Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
  2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
  3. Reverse the motion to return to the starting position.
Dumbbell Single Leg Deadlift

6. Dumbbell Single Leg Deadlift

79.7% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Single Leg Platform Slide

7. Single Leg Platform Slide

78.9% Match
Hamstrings Body-weight Intermediate Isolation
How to perform this exercise
  1. Start by standing with one foot on a platform or slide board.
  2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
  3. Keep your core engaged and maintain a straight posture throughout the movement.
  4. Slowly return to the starting position by sliding your foot back to the initial position.
  5. Repeat the movement for the desired number of repetitions, then switch legs.
Barbell Straight Leg Deadlift

8. Barbell Straight Leg Deadlift

78.7% Match
Hamstrings Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
  4. Lower the barbell until you feel a stretch in your hamstrings.
  5. Engage your hamstrings and glutes to lift the barbell back up to the starting position.
Wide Stance Stiff Legs

9. Wide Stance Stiff Legs

78.7% Match
Hamstrings Barbell Intermediate Isolation
How to perform this exercise
  1. Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
  2. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.
Stiff-Legged Dumbbell Deadlift

10. Stiff-Legged Dumbbell Deadlift

78.2% Match
Hamstrings Dumbbell Intermediate Isolation
How to perform this exercise
  1. Grasp a couple of dumbbells holding them by your side at arm's length.
  2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
  4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
  5. Repeat for the recommended amount of repetitions.

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.

How to Choose the Right Substitute

Match the substitute to your goal, equipment, and injury profile. If you need power, use two-arm or dumbbell swings with explosive hip extension and a strong posterior chain drive. For hypertrophy or rehab, prefer RDLs or hip thrusts that allow slow eccentric control and higher time under tension; cue a long hinge, posterior pelvic tilt at lockout, and hamstrings braking the descent. For unilateral balance or limited gear, pick single-leg RDLs to tax hamstrings and stabilizers. Confirm the exercise preserves hip extension torque and lets you progress load, reps, or tempo while maintaining a neutral spine.

Frequently Asked Questions

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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