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