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Glutes

Kettlebell Swing

Glute and hamstring slam at the top of every rep; lungs cooked by rep 20.

Complexity · Mediumplyometricintermediate+Kettlebell
  • Abs
  • Forearms
  • Glutes
  • Glutes - Glute max
  • Hamstrings
  • Lower back
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

12:10· Brittany van Schravendijk

Kettlebell Swing Tutorial | Two Arm Swing, Proper Form & Step-by-Step Progressions

Hinge bottom

Lockout

Stand a step behind the kettlebell. Hike it back between the legs hard, then drive the hips forward explosively - bell floats up to chest height. Hinge, hike, repeat. Arms are loose ropes.

Common mistakes

  • Squatting instead of hinging - turns into a front raise.
  • Trying to lift the bell with the arms.
  • Going past horizontal at the top - defeats the explosive hinge.

Where you should feel it

Glute and hamstring slam at the top of every rep; lungs cooked by rep 20.

Injury risk · 4/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm swing

    One hand.

    100% on target

    On target

    Same target, minor adjustment.

  • Heavy two-arm swing

    Heavier bell, lower height.

    100% on target

    On target

    Same target, minor adjustment.

  • American swing (overhead)

    Bell goes overhead.

    60% on target

    Slight shift

    Adds shoulder, increases injury risk.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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