10 Best Vertical Swing Alternatives for Hamstring Strength

The Vertical Swing is done standing with dumbbells. Ranked closest by our scoring: the Natural Glute Ham Raise, the Kick Out Sit and Moving Claw Series.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Vertical Swing

Vertical Swing
Primary muscle
Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Quadriceps, Shoulders

How to perform Vertical Swing
  1. Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
  2. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
  3. Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
  4. As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
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Ranked Vertical Swing Alternatives

10 substitutes, ranked by how closely each one matches the Vertical 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
    Natural Glute Ham Raise

    1. Natural Glute Ham Raise

    68% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Vertical Swing
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. Kick Out SitPlay demonstration

    2. Kick Out Sit

    59% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the hamstrings one side at a time.

    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.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Vertical Swing
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Vertical Swing
  3. Moving Claw Series

    3. Moving Claw Series

    59% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Vertical Swing
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Vertical Swing
  4. Single Leg Platform SlidePlay demonstration

    4. Single Leg Platform Slide

    58% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    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.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Vertical Swing
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Vertical Swing
    • Balance: harder to stay steady on than the Vertical Swing
  5. Linear Acceleration Wall Drill

    5. Linear Acceleration Wall Drill

    58% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Vertical Swing
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Vertical Swing
  6. Reverse Hyper On Flat BenchPlay demonstration

    6. Reverse Hyper On Flat Bench

    57% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs 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, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  7. Glute Bridge Two Legs On BenchPlay demonstration

    7. Glute Bridge Two Legs On Bench

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then 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, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Vertical Swing
  8. Rear Decline BridgePlay demonstration

    8. Rear Decline Bridge

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, 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, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Knee Tuck Jump

    9. Knee Tuck Jump

    55% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
    2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
    3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Vertical Swing
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Vertical Swing
  10. Inverse Leg Curl (Bench Support)Play demonstration

    10. Inverse Leg Curl (Bench Support)

    55% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Vertical Swing
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing

Vertical Swing FAQ

What muscles does Vertical Swing work?

The Vertical Swing primarily loads the hamstrings via hip extension and eccentric control, with secondary activation of the glutes and erector spinae. Your core stabilizes the trunk during the hinge; cue full hip extension to maximize posterior-chain recruitment.

What is the best bodyweight alternative to Vertical Swing?

The Nordic hamstring curl is the best bodyweight alternative because it emphasizes eccentric hamstring strength and hypertrophy. Anchor your feet and lean forward slowly, resisting the descent with the hamstrings to replicate the swing's eccentric demand without external load.

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