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Hip · Strengthening

Kettlebell swing with step-up onto a box

Kettlebell swing with step-up onto a box, 3 sets, 10 repetitions per leg

Illustration of the Kettlebell swing with step-up onto a box exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Hold a kettlebell with both hands in front of you, feet shoulder-width apart. Perform a swing by swinging the kettlebell between your legs and then forward by pushing your hips forward, then step onto a box with one leg while keeping the pelvis stable. Slowly descend and repeat with the other leg.

Tips: Keep your back straight and your abdomen engaged throughout the exercise. Focus on hip power to propel the kettlebell and the step-up. Do not allow your back to arch or your shoulders to sag.

Progression: Increase the weight of the kettlebell or the height of the box once you master the movement without compensation.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
kettlebell, stable box or platform
Starting position
Standing, feet shoulder-width apart, kettlebell held with both hands in front of the body
Clinical goal
Strengthening of hip muscles and improvement of pelvic stability
Also known as
balancement kettlebell avec montée, swing kettlebell et step-up, kettlebell swing avec step

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.