Legs · Compound Exercise
Kettlebell Swing
The Kettlebell Swing is a compound exercise that primarily trains the Glutes, with help from the Hamstrings and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell
Intermediate
Muscles worked
Glutes — primary
Hamstrings — assist
Core — assist
How to perform the Kettlebell Swing
1
Set up
Hinge sharply, hike the bell back between your legs.
2
Execute
Snap hips forward — the bell floats up on its own.
3
Form check
Glutes finish the swing; arms only guide the bell.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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