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Upper Legs · Dumbbell
Dumbbell Swing
Dumbbell Swing is an intermediate compound strength exercise that works the glutes (upper legs), with the shoulders, lower back and core assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Shoulders · Anterior Deltoids
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Transversus Abdominis
- Forearms · Forearm Flexors, Forearm Extensors
How to do Dumbbell Swing
- Stand with your feet shoulder width apart and hold a dumbbell vertically with both hands between your legs, keeping your arms extended.
- Push your hips backward and bend your knees as you swing the dumbbell between your legs while maintaining a straight back.
- Drive your hips forward and straighten your legs to swing the dumbbell upward until your arms reach approximately shoulder height.
- Allow the dumbbell to descend with control, hinge your hips backward as it passes between your legs, and continue for the desired number of repetitions.
Form tips
- Generate the upward movement by driving your hips forward rather than lifting primarily with your arms.
- Keep your spine neutral and avoid rounding your back during the downward swing.
- Control the dumbbell as it travels between your legs instead of allowing it to pull you forward.
- Inhale as the dumbbell swings downward and exhale as you drive your hips forward.
Dumbbell Swing alternatives
More glutes exercises
Dumbbell Swing FAQ
What muscles does Dumbbell Swing work?
Dumbbell Swing mainly works the glutes in the upper legs (Gluteus Maximus, Biceps Femoris, Semitendinosus and Semimembranosus). The shoulders, lower back, core and forearms work as secondary muscles.
What equipment do you need for Dumbbell Swing?
You need a dumbbell.
How many sets and reps of Dumbbell Swing should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Swing good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Swing burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Swing?
Other exercises for the glutes include Kettlebell Swing, Kettlebell Swing (Version 2), Single Kettlebell Deadlift and Barbell Coan Deadlift.
For developers
Use Dumbbell Swing in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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