Alternating Dumbbell Swing | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings
Secondary muscles: Legs, core, shoulders
Equipment: Dumbbell, kettlebell

Alternating Dumbbell Swing Instructions

1. Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell in your right hand.
2. Squat and bring the dumbbell between your legs.
3. Stand up, swing the dumbbell up to about chest height, and switch it to your left hand.
4. Return to the squat position, and keep alternating hands for the duration of the set.

Proper Form And Breathing Pattern

Roll your shoulders back, open your chest, and keep your spine neutral and aligned. Engage your core and breathe in as you lower your hips back and squat. Exhale as you stand back up, squeeze your glutes and switch the dumbbell to your opposite hand.

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Exercise Benefits

The alternating dumbbell swing targets your glutes and thighs and helps to improve lower body strength and endurance. This exercise also works your core, legs, and shoulders, and gives you a great cardio boost.

Alternating Dumbbell Swing Demonstration

Sets And Reps

Do 2 or 3, 30-second to 1-minute sets. Complete your leg circuit with hamstring curls, the curtsy lunge side kick raise, and the plie squat calf raise.

Calories Burned

To calculate the number of calories burned doing the alternating dumbbell swing, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Diamond kicks
Wall bridge
Heel beats
Cossack squat

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