Which muscles does the kettlebell swing work?

The kettlebell swing mainly works your glutes and hamstrings. It also involves your lower back and cardio.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the kettlebell swing in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Kettlebell Swing: how to do it and muscles worked

The kettlebell swing mainly works your glutes and hamstrings, with help from your lower back and cardio. You need a kettlebell.

Muscles worked

Main

Helping

How to do the kettlebell swing

1
Stand with feet slightly wider than shoulder-width, kettlebell on the floor just in front of you. Hinge at the hips, grab the handle with both hands, and hike it back between your legs.
2
Snap your hips forward and squeeze your glutes to swing the kettlebell up to chest height. Your arms just guide it; do not lift it with them.
3
Let it fall back, hinge your hips, and swing it between your legs again. Breathe out at the top and keep a flat back.

Form tip: This is a hip hinge, not a squat. Keep your arms loose and do not let your lower back round.

Common questions

Which muscles does the kettlebell swing work?: The kettlebell swing mainly works your glutes and hamstrings. It also involves your lower back and cardio.
What equipment do I need for the kettlebell swing?: You need a kettlebell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the kettlebell swing in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.