Start
End
LegsBeginnerDumbbell
Vertical Swing
Vertical Swing
Target Muscles
Hamstrings, HamstringsGlutes, GlutesQuads, QuadsShoulders, Shoulders
Blue = primary · Gray = secondary
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- 1
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
- 2
Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
- 3
Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- 4
As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Important tips
Keep your back straight.
Control the movement.
