Vertical Swing

A beginner conditioning exercise for the hamstrings, glutes, quads and shoulders, done with a dumbbell.

Movement guide

Vertical Swing

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusHamstrings · Glutes · Quads · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Vertical Swing demonstrated on the 3D figure

3D demoVertical SwingBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Sprint intervals demonstrated on the 3D figure

3D demoSprint intervalsAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes, Quads, Shoulders.

Equipment

A dumbbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Front Box Jump demonstrated on the 3D figure

3D demoFront Box JumpBeginner · Other / check instructions

Linear Acceleration Wall Drill demonstrated on the 3D figure

3D demoLinear Acceleration Wall DrillBeginner · Other / check instructions

Prowler Sprint demonstrated on the 3D figure

3D demoProwler SprintBeginner · Other / check instructions

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Questions people ask

What muscles does the Vertical Swing work?

Mainly the hamstrings, with help from the glutes, quads and shoulders.

What equipment do I need for the Vertical Swing?

A dumbbell.

Is the Vertical Swing good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Sprint intervals.

How do I make the Vertical Swing harder?

Progress to the Sprint intervals, or add load, range or slower lowering once your form is solid.