Swimmer Kick Over Exercise Ball

Muscles worked

Setup

1. Lie face down with your abdomen and pelvis centered on the stability ball.
2. Place your hands and toes on the floor to establish a stable four-point base.
3. Engage your core and glutes to create a straight line from your head to your heels, looking directly at the floor.
4. Position your hands slightly wider than shoulder-width apart for better initial balance.

How to do it

1. Exhale as you simultaneously lift your right arm and left leg until they are parallel with your torso.
2. Hold the top position for one second, reaching forward with your fingertips and backward with your heel.
3. Inhale as you slowly lower both limbs back to the starting position with control.
4. Repeat the movement using the left arm and right leg, alternating sides for the duration of the set.

Form checklist

• Keep your neck neutral by tucking your chin slightly and looking at the floor.
• Avoid hyperextending your lower back; lift your leg using your glutes, not your lumbar spine.
• Keep your supporting arm and leg active to prevent the ball from rolling side-to-side.
• Ensure your hips stay squared to the ball throughout the entire lifting phase.

Pro tips

• Focus on 'length' rather than 'height'—imagine someone is pulling your hand and foot in opposite directions to maximize spinal decompression.
• Pause at the peak of the movement to perform a hard glute squeeze, which helps stabilize the pelvis against the ball's surface.

Make it harder

• Increase the challenge by holding the top position for 3-5 seconds to maximize time under tension.
• Perform the movement with light wrist or ankle weights to increase the demand on the deltoids and hamstrings.

Frequently asked

What muscles does the swimmer kick over exercise ball work?

The swimmer kick over exercise ball primarily targets the glutes, hamstrings, lats, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the swimmer kick over exercise ball?

The swimmer kick over exercise ball uses stability ball.

Is the swimmer kick over exercise ball good for beginners?

The swimmer kick over exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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