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Swimmer Kicks
Muscles involved
Swimmer kicks alternate arms and legs while face down. They strengthen the lower back, glutes and hamstrings.
How to do it
- Lie face down with arms and legs fully extended.
- Slightly lift your torso and raise your legs and arms a little.
- Move your legs and arms up and down alternately for 5 seconds.
- Return to the starting position and repeat.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Swimmer Kicks: which muscles does it work?
Swimmer Kicks mainly works: Back, Hamstrings, Glutes. It also involves: Erector spinae, Gluteus maximus.
What is Swimmer Kicks good for?
Swimmer kicks alternate arms and legs while face down. They strengthen the lower back, glutes and hamstrings.
How do you do Swimmer Kicks with proper form?
- 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.
