LiftsmithDumbbell swing
A compound exercise for the glutes and hamstrings, with help from the lower back, forearms. Equipment: dumbbells.
Orbit
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WorksGlutesHamstringsLower backForearms
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Hold one dumbbell by its end with both hands, feet wide.
- Hike it back between the legs
- Snap the hips forward to float it to chest height
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all dumbbell swing alternatives.
More glutes exercises
Put the dumbbell swing in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
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