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Glutes · Kettlebell

Kettlebell Swing

A movement that trains your glutes, done with a kettlebell. Your hamstrings and abs help out.

Kettlebell Swing, starting position
EquipmentKettlebell
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Kettlebell Swing muscles worked, front viewKettlebell Swing muscles worked, back view
GlutesPrimaryHamstrings · AbsSecondary

How to do it

  1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
  2. Hold the kettlebell with both hands in front of your body, arms extended.
  3. Bend your knees slightly and hinge at the hips, pushing your butt back.
  4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
  5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
  6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

More glute exercises

Sumo Squat (Kettlebell)Barbell Glute BridgeBarbell Hip ThrustButt Lift (Bridge)
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