Primary muscles: Glutes, quads, hamstrings
Secondary muscles: Legs, core, shoulders
Equipment: Dumbbell, kettlebell
DUMBBELL SWING INSTRUCTIONS
1. Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell with both hands.
2. Squat and bring the dumbbell between your legs.
3. Stand up and swing the dumbbell up to about chest height.
4. Return to the squat position and repeat for the duration of the set.
PROPER FORM AND BREATHING PATTERN
Open your chest, roll your shoulders back and keep your spine aligned. Engage your core, inhale as you squat, and breathe out as you squeeze your glutes and stand back up.
The dumbbell swing targets the glutes, thighs and core muscles helping you improve your stability and lower body strength. Since this exercise works several muscle groups simultaneously it gives you a great cardio boost and helps you burn more calories in a short period of time.
SETS AND REPS
Start with 30 second sets or do 1 to 2 sets of 20 repetitions. Complete your leg circuit with exercises that add lateral movement, like the curtsy lunge, and exercises that add back and forth movement, like the scissor skier.
To calculate the number of calories burned doing the dumbbell swing, enter your weight and the duration of the exercise: