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  • Gluteus maximus
  • Kettlebell
  • Intermediate

Kettlebell swing

The kettlebell swing works your glutes and hamstrings, with your lower back, inner thighs, and arms helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips drive, arms just guide
  2. Tip 2Glutes tight at the top
  3. Tip 3Forearms to thighs at the bottom

Where you should feel it

In your glutes and hamstrings, which drive the kettlebell up. Your lower back works to keep your back firm and your grip tires your forearms. If it all goes to your lower back, check your hip hinge.

Main muscles
Gluteus maximus, semitendinosus and semimembranosus, and biceps femoris
Also working
Spinal erectors, adductor magnus, forearms, and rectus abdominis

How to do it

  1. Set the kettlebell on the floor a little in front of your feet, with your feet slightly wider than your hips.

  2. Hinge at the hips, grab the handle with both hands and hike the kettlebell back between your thighs, forearms brushing them.

  3. Snap your hips forward, squeezing your glutes, and let the kettlebell float up to chest height with relaxed arms.

  4. Let it fall and, as your forearms meet your thighs, hinge again into the next rep.

  5. To finish, let the swings get smaller and park the kettlebell on the floor in front of you with a hip hinge.

Common mistakes

  • Mistake

    Squatting instead of hinging, with your knees traveling far forward.

    How to fix it

    Push your hips back as if closing a door with your glutes. Your knees bend only a little.

  • Mistake

    Lifting the kettlebell with your arms and shoulders.

    How to fix it

    Keep your arms loose. The height comes from your hips; if it doesn't rise, your hips didn't fully extend.

  • Mistake

    Leaning back at the top.

    How to fix it

    At the top, finish standing tall like a plank: glutes tight and ribs down.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Dumbbell swing

    One dumbbell held by one end with both hands, in the same movement.

  • Cable pull-through

    The same hinge and hip drive, done slowly, with the rope from the low pulley between your legs.

At home or with more support

  • At home: kettlebell swing at home

    You need clear space in front and behind, away from furniture and people. No kettlebell? Hold a dumbbell by one end.

  • Prefer more stability? Kettlebell deadlift

    Prefer no swinging? In the kettlebell deadlift the same hip hinge is done slowly and the kettlebell returns to the floor every rep.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Exercise choice

    Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012;26(8):2228-2233.

    PubMedDOI

  • Muscles worked

    Martín-Fuentes I, Oliva-Lozano JM, et al. Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS One. 2020;15(2):e0229507.

    Full textPubMedDOI

  • Muscles worked

    Delgado J, Drinkwater EJ, et al. Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension. J Strength Cond Res. 2019;33(10):2595-2601.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026