Legs · Dumbbell
Dumbbell Swing
How to do the dumbbell swing, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet shoulder-width apart, holding a single dumbbell with both hands by one end. Hinge at the hips, swinging the dumbbell between your legs, then snap your hips forward to drive it up to chest height.
- 1Hips and glutes powering the dumbbell through the arc
- 2Core engaged and shoulders packed as you hinge and snap
- 3Dumbbell floating at chest height with relaxed arms
Common mistakes
- Squatting the movement instead of hinging at the hips
- Lifting with your arms instead of your hip thrust
- Overextending your back; stop at neutral
Muscles worked
The dumbbell swing mainly works the glutes and hamstrings, with the lower back, forearms, upper abs, quads, and side delts assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- ForearmsSupport
- Upper AbsSupport
- QuadsSupport
- Side DeltsSupport
Kovo programs the dumbbell swing for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.