What muscles does the Kettlebell Swing to Squat work?

The Kettlebell Swing to Squat mainly works the glutes and quads.

How many sets and reps of the Kettlebell Swing to Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Kettlebell Swing to Squat?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Kettlebell Swing to Squat

Swing the bell to chest height, then flow into a goblet squat as it descends, alternating hip and knee dominance.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Quads
Equipment: Kettlebell
Movement: Full body

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the kettlebell is taken or you want a change.

Questions

What muscles does the Kettlebell Swing to Squat work?: The Kettlebell Swing to Squat mainly works the glutes and quads.
What equipment do you need for the Kettlebell Swing to Squat?: A kettlebell.
How many sets and reps of the Kettlebell Swing to Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Kettlebell Swing to Squat?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Program it for your clients

Coaches add the Kettlebell Swing to Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.