Vertical Swing

A upper legs exercise targeting the hamstrings, performed with dumbbell.

Vertical Swing demonstration
Vertical Swing — demonstration

Body part

Upper Legs

Equipment

Dumbbell

Target muscles

Hamstrings

Secondary muscles

Glutes, Quadriceps, Shoulders

How to do Vertical Swing

  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.

Muscles worked

Primary (target)

Hamstrings

Secondary

GlutesQuadricepsShoulders

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All upper legs exercises →

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