Which muscles does the single arm kettlebell swing work?

The single arm kettlebell swing mainly works your glutes and hamstrings. It also involves your obliques.

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 single arm 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.

Single Arm Kettlebell Swing: how to do it and muscles worked

The single arm kettlebell swing mainly works your glutes and hamstrings, with help from your obliques. You need a kettlebell.

Muscles worked

Main

Helping

Obliques

How to do the single arm kettlebell swing

1
Stand with feet slightly wider than shoulder-width, with the kettlebell on the floor in front of you. Hinge your hips and grip the handle with one hand.
2
Hike the bell back between your legs, then snap your hips forward to swing it to chest height. Keep your free arm out for balance and your torso square.
3
Let the bell fall back and hinge again. Breathe out at the top. Finish your reps, then switch hands, keeping core tight against twisting.

Form tip: Resist rotating your torso toward the bell. Power comes from your hips; keep your arm relaxed and back flat.

Common questions

Which muscles does the single arm kettlebell swing work?: The single arm kettlebell swing mainly works your glutes and hamstrings. It also involves your obliques.
What equipment do I need for the single arm 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 single arm 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.