Swimming Crawl Style

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended fully overhead.
2. Position your feet hip-width apart and your hands shoulder-width apart, palms facing down.
3. Tuck your chin slightly to maintain a neutral spine, keeping your gaze fixed on the floor.
4. Engage your core by pulling your navel away from the floor to protect your lower back.

How to do it

1. Simultaneously lift your right arm and left leg a few inches off the ground while keeping them perfectly straight.
2. Lower the limbs back toward the floor and immediately lift the left arm and right leg to begin the alternating pattern.
3. Exhale as you lift each pair of limbs and inhale as you switch, maintaining a steady, rhythmic breathing pattern.
4. Move at a controlled, moderate tempo, focusing on fluid transitions rather than jerky movements.

Form checklist

• Keep your hips pressed firmly into the mat to prevent excessive arching of the lower back.
• Maintain straight elbows and knees throughout the entire set.
• Keep your head and neck aligned with your spine; do not look up or strain your neck.
• Focus on reaching long through your fingertips and toes rather than trying to lift as high as possible.

Pro tips

• Squeeze your glutes hard before lifting your legs to ensure the movement comes from the hips rather than the lumbar spine.
• Imagine a glass of water resting on your lower back; keep your torso so stable that not a drop would spill during the alternating movements.
• Depress your shoulder blades toward your back pockets to maximize lat and trapezius engagement.

Make it harder

• Lift your chest and all four limbs slightly off the floor and perform the 'swimming' flutter without letting any limb touch the ground.
• Increase the speed of the flutter while maintaining a completely still and stable torso.

Frequently asked

What muscles does the swimming crawl style work?

The swimming crawl style 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 swimming crawl style?

The swimming crawl style requires no equipment — just your body weight.

Is the swimming crawl style good for beginners?

The swimming crawl style is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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