Swimmer Kicks

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended fully overhead.
2. Position your hands shoulder-width apart and your feet hip-width apart.
3. Tuck your chin slightly to keep your neck in a neutral position, gazing at the floor.
4. Engage your core by pulling your navel toward your spine to protect your lower back.

How to do it

1. Simultaneously lift your right arm and left leg a few inches off the floor by contracting your glutes and upper back.
2. Lower them back to the starting position and immediately lift your left arm and right leg.
3. Continue alternating sides in a fluid, rhythmic 'swimming' motion at a controlled tempo.
4. Maintain steady, rhythmic breathing throughout the movement, exhaling as you lift each pair of limbs.

Form checklist

• Keep your gaze fixed on the floor to avoid straining the cervical spine.
• Ensure the movement comes from the hips and shoulders, not by bending the knees or elbows.
• Keep your core braced to prevent excessive arching or 'pinching' in the lower back.
• Avoid rocking your torso from side to side; keep your hips grounded and stable.

Pro tips

• Focus on reaching long rather than lifting high; imagine stretching your body from fingertips to toes to maximize spinal decompression.
• Squeeze your glutes hard on every leg lift to ensure the hip extensors are doing the work rather than just the lumbar spine.
• Keep your shoulder blades retracted and depressed (down and back) to better engage the trapezius and rear deltoids.

Make it harder

• Increase the tempo of the alternating kicks while keeping your torso perfectly still.
• Perform the movement with both arms and legs hovering off the floor for the entire duration of the set.

Frequently asked

What muscles does the swimmer kicks work?

The swimmer kicks primarily targets the erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the swimmer kicks?

The swimmer kicks requires no equipment — just your body weight.

Is the swimmer kicks good for beginners?

Yes. The swimmer kicks is a beginner-friendly movement and a strong foundation to build on.

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