Single Dumbbell Swing
Single arm kettlebell-style swing
LegsIntermediatePowerSwing
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Power · Swing |
| Sets & reps | 4 sets × 12-15 each arm |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hinge at hips holding dumbbell
- Step 2: Swing dumbbell between legs
- Step 3: Explosive hip snap
- Step 4: Swing to chest height
- Step 5: Switch arms
Equipment
- Dumbbell optional
Coaching tips
Benefits
Single arm kettlebell-style swing
Common mistakes
Squatting instead of hinging
Make it harder
Heavier dumbbell
Make it easier
Two-hand swing
Breathing
Exhale swinging
Build a workout with this exercise
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Intermediate · 6 sets × 12-15 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.