Movement Library
Dumbbell Swing
- Pattern
- Hinge
- Trains
- Conditioning
- Difficulty
- Moderate
- Measured in
- Repetitions
How to perform
- 1Hinge and swing the dumbbell between your legs, then snap your hips forward.
- 2Power comes from the hips — your arms only guide the weight.
Equipment
- Dumbbell
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Single-Leg Glute Bridge
Moderate
Extend one leg, then lift your hips with the other.
Single-Leg Deadlift
Moderate
Hinge forward on one leg, letting the other extend behind you.
Band Pull-Through
Easy
Face away from the anchor, hinge, and stand tall to pull the band through your legs.
Good Mornings
Easy
With hands behind your head, hinge at the hips until your chest nears parallel.
Hip Thrust
Easy
Rest your upper back on the chair seat and drive your hips to the ceiling.
Glute Bridge
Beginner
Drive through your heels and squeeze your glutes to lift your hips.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.