Glutes · Intermediate

Kettlebell Swing

Explosive hip-hinge conditioning movement for glutes, hamstrings, and power.

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Kettlebell Swing demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Kettlebell

Sets × reps

4 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

01Stand with the kettlebell slightly in front of you and hinge at the hips.
02Grip the handle, brace, and hike the kettlebell back between the legs.
03Snap the hips forward to swing the kettlebell to chest height.
04Let the bell float while the arms stay relaxed.
05Hinge again as the kettlebell returns between the legs.

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