MUSCLES ENGAGED Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Equipment Used Kettlebell The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg). Exercise Instructions Step 1 Start in a wide sumo stance while holding a kettlebell in each hand. Step 2 Keep your lats tights and your chest proud as you push your hips back and swing the bells between your legs. Step 3 Drive through your hips, squeeze your glutes hard and stand up as tall as you can as you hit the top of the swing.