Kettlebell Swing vs Criss Cross
Which one fits your Core workout plan?
Contents
Planfit users log Kettlebell Swing more often — 1,175 sessions vs 188. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Kettlebell Swing and Criss Cross and pick the one that fits your Core workout.
Kettlebell Swing vs Criss Cross: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Kettlebell Swing more often — 1,175 sessions compared to 188 for Criss Cross.
What most people do isn't always what fits you. Kettlebell Swing and Criss Cross differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Kettlebell Swing and Criss Cross Differ
| What differs | Kettlebell Swing | Criss Cross |
|---|---|---|
| Muscles worked | abs, front delts, and glutes | abs, quads, and glutes |
| Equipment | a kettlebell | bodyweight only |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,175 sessions | 188 sessions |
How to Do Kettlebell Swing
Kettlebell Swing Muscles Worked: Core
Form
- 1. Hold the kettlebell with both hands and spread your feet wider than shoulder-width with your toes pointing outward.
- 2. Raise the kettlebell to shoulder height, then naturally push your hips back and bend your knees to bring the kettlebell between your legs.
- 3. Momentarily contract your hips while straightening your knees to raise the kettlebell back to shoulder height.
- 4. Keep your arms in a straight line and repeat the movement.
Coach's Tips
- The role of the hips and core is very important in exercise. Just by moving the hips back and forth while engaging the core, the movement can become more natural.
For a full Kettlebell Swing guide with alternatives and benefits, see the Kettlebell Swing exercise guide.
How to Do Criss Cross
Criss Cross Muscles Worked: Core
Form
- 1. Lie on the floor and raise both legs towards the sky at a 60-degree angle while keeping them together.
- 2. Interlock your fingers behind your head and lift your head off the floor.
- 3. Keep your toes pointed and prepare by looking at your toes.
- 4. Bend your right elbow and think of it touching your left knee while bending your knee and folding your upper body.
- 5. Do the same on the opposite side.
Coach's Tips
- If it's difficult because it's a high-intensity exercise, please substitute it with another exercise.
For a full Criss Cross guide with alternatives and benefits, see the Criss Cross exercise guide.
Frequently Asked Questions
Which is better for Core, Kettlebell Swing or Criss Cross?
Planfit users log Kettlebell Swing more often — 1,175 sessions against 188 for Criss Cross. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Kettlebell Swing and Criss Cross work the same muscles?
Not quite. Kettlebell Swing loads abs, front delts, and glutes, and Criss Cross loads abs, quads, and glutes.
What equipment do Kettlebell Swing and Criss Cross need?
Kettlebell Swing needs a kettlebell, and Criss Cross needs bodyweight only.
Which is easier to start with?
Criss Cross is the easier place to start. Move to Kettlebell Swing once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
