An intermediate lower body exercise that primarily targets the glutes, hamstrings, and hips while building explosive power, enhancing core stability, and improving overall athletic performance.
Exercise Details
Level
Intermediate
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Kettlebell
Muscles
Primary
Glute
Correct Form
1. Stand with your feet shoulder-width apart, holding a kettlebell in your left hand, overhand grip. 2. Bend at your hips, keeping your back straight and your chest up. 3. Drive through your heels to stand, swinging the kettlebell to shoulder height, elbow slightly bent. 4. Let the kettlebell swing back down between your legs, bending at your hips, not your back.
Common Mistakes
Don't use your arm to lift the kettlebell; the movement should be driven by the legs.
Pro Tips
1. Control the kettlebell throughout the swing. 2. Don't let the kettlebell control your movement.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance core stability, and improve overall posterior chain activation.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance core stability, and improve overall posterior chain activation.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping build hip strength, improve posterior chain power, and enhance lower body stability and performance.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping build hip strength, improve posterior chain power, and enhance lower body stability and performance.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body alignment.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body alignment.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and hips while improving power, cardiovascular fitness, and overall posterior chain strength.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and hips while improving power, cardiovascular fitness, and overall posterior chain strength.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip stability, and enhance overall lower body power.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip stability, and enhance overall lower body power.
A beginner-friendly lower body exercise that emphasizes the glutes, hamstrings, and inner thighs while helping to build foundational leg strength, improve hip stability, and support better performance in other lower body movements.
A beginner-friendly lower body exercise that emphasizes the glutes, hamstrings, and inner thighs while helping to build foundational leg strength, improve hip stability, and support better performance in other lower body movements.
A beginner-friendly lower body exercise that emphasizes the glutes and hamstrings, helping build foundational strength, improve hip extension power, and enhance overall lower body stability with added machine support.
A beginner-friendly lower body exercise that emphasizes the glutes and hamstrings, helping build foundational strength, improve hip extension power, and enhance overall lower body stability with added machine support.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while improving unilateral strength, balance, and functional lower body stability for everyday movements.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while improving unilateral strength, balance, and functional lower body stability for everyday movements.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and lower back while helping build foundational strength, improve hip hinge mechanics, and enhance overall posterior chain stability.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and lower back while helping build foundational strength, improve hip hinge mechanics, and enhance overall posterior chain stability.
An intermediate lower body exercise that primarily targets the glutes, quads, and inner thighs while improving hip stability, balance, and unilateral leg strength.
An intermediate lower body exercise that primarily targets the glutes, quads, and inner thighs while improving hip stability, balance, and unilateral leg strength.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build posterior chain strength, enhance hip stability, and improve overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build posterior chain strength, enhance hip stability, and improve overall lower body control.
An intermediate lower body exercise that emphasizes the glutes and hamstrings while helping to correct muscle imbalances, build unilateral strength, and improve hip stability and control.
An intermediate lower body exercise that emphasizes the glutes and hamstrings while helping to correct muscle imbalances, build unilateral strength, and improve hip stability and control.
A beginner-friendly lower body exercise that primarily targets the outer thighs, hips, and glutes while improving hip stability, lateral strength, and overall lower body control.
A beginner-friendly lower body exercise that primarily targets the outer thighs, hips, and glutes while improving hip stability, lateral strength, and overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build foundational hip strength, enhance core stability, and improve overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build foundational hip strength, enhance core stability, and improve overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body strength and mobility.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body strength and mobility.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance glute activation, and improve overall lower body stability.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance glute activation, and improve overall lower body stability.
An advanced lower body exercise that targets the glutes, hamstrings, and hips while building explosive power, enhancing hip drive, and improving overall strength and conditioning.
An advanced lower body exercise that targets the glutes, hamstrings, and hips while building explosive power, enhancing hip drive, and improving overall strength and conditioning.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip extension, and enhance overall lower body stability and control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip extension, and enhance overall lower body stability and control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build posterior chain strength, improve hip hinge mechanics, and enhance overall lower body stability.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build posterior chain strength, improve hip hinge mechanics, and enhance overall lower body stability.
A beginner-friendly lower body exercise that focuses on the glutes, hamstrings, and inner thighs while helping to build foundational strength, improve hip mobility, and enhance balance and stability.
A beginner-friendly lower body exercise that focuses on the glutes, hamstrings, and inner thighs while helping to build foundational strength, improve hip mobility, and enhance balance and stability.
An intermediate-level lower body exercise that targets the glutes, hamstrings, and lower back while helping to build posterior chain strength, improve hip stability, and enhance overall core control.
An intermediate-level lower body exercise that targets the glutes, hamstrings, and lower back while helping to build posterior chain strength, improve hip stability, and enhance overall core control.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping to correct strength imbalances between legs, improve hip stability, and enhance posterior chain control.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping to correct strength imbalances between legs, improve hip stability, and enhance posterior chain control.
Kettlebell
