Kettlebell Swings

Exercise for thigh, glutes and core muscles

Kettlebell Swings Illustration

Exercise execution guide

Starting position

Grip the kettlebell with a double overhand grip. Stand up tall with your arms extended and loose. Engage your core.


Soften your knees to lower your glutes back and down, while shifting your weight into your heels. Drive through your heels to explosively drive your hips forward in order to swing the bell upward. Swing the kettlebell up to about chest height with your arms extended. Let the bell fall back down to get ready for the next swing. Brace your body to catch the weight in the bottom position allowing it to swing through your legs and then repeat the swinging motion forward.

Equipment Required


Main muscles

Thigh and Glute Muscles

Secondary muscles

Core Muscles