Kettlebell side step swing

Muscles worked: Hamstrings, Glutes
HamstringsGlutes
🔧 Kettlebell ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Hinge at hips, swinging the kettlebell back between your legs. Drive hips forward, swinging the kettlebell to chest height. Step laterally as the kettlebell reaches its peak. Shift weight and swing back, stepping to the opposite side. Alternate sides with controlled momentum.

Muscles Worked

Biceps FemorisGlute Medius
Secondary: Forearms (2, 10):

Tips

Focus on hinging at your hips, not rounding your back, to engage your glutes and hamstrings effectively. Keep your chest lifted throughout the stepping motion to maintain balance and prevent leaning. Explode upwards through your heels to generate power and propel the kettlebell forward. Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of your back. Alternate sides smoothly, allowing the momentum of the kettlebell to guide your steps and maintain a consistent rhythm.

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