Male

Swimmer Kicks

Muscles involved

When you execute swimmer kicks on the floor using just your bodyweight, the key isn't speed, but steady control with every flutter. Imagine moving smoothly while simultaneously engaging your back, glutes, and hamstrings. A truly solid set feels like deep, focused work along your entire posterior chain, keeping constant tension without letting your lower back collapse. Once you master this fluid rhythm, you will feel an incredible tightness and activation through your back and the backs of your legs, ensuring that every single repetition reinforces your posture with total technical confidence.

How to do it

1. Lie face down with arms and legs fully extended. 2. Slightly lift your torso and raise your legs and arms a little. 3. Move your legs and arms up and down alternately for 5 seconds. 4. Return to the starting position and repeat.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your neck relaxed and aligned with your spine. - Perform small, controlled movements with your arms and legs. - Focus on activating the lower back and glute muscles.