Swimmer Kicks
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
Swimmer Kicks is a prone bodyweight exercise that targets the hips and posterior chain through alternating flutter-kick movements performed while lying face down. The glutes, lower back extensors, and hamstrings work together to lift and lower each leg in a controlled, alternating pattern. It is commonly used to build hip extension endurance, reinforce lumbar stability, and strengthen the posterior chain without any equipment.
How to do the Swimmer Kicks
- 1Lie face down on a mat with your legs straight, feet together, and arms extended overhead or resting at your sides.
- 2Engage your core by drawing your navel slightly toward your spine, and press your hips gently into the mat.
- 3Squeeze your glutes and lift both legs just off the mat so your thighs clear the surface.
- 4Keeping your knees soft but not bent, raise your right leg several inches higher while simultaneously lowering your left leg toward the mat without touching it.
- 5Quickly switch direction — lower your right leg while raising your left leg in a smooth, controlled flutter pattern.
- 6Continue alternating legs in a rhythmic motion, as if doing a flutter kick while swimming.
- 7Keep your neck neutral throughout: look down at the mat rather than craning your head up.
- 8Complete the prescribed number of repetitions or time, then lower both legs to the mat in a controlled manner to finish.
Form tips
- Keep the range of motion modest — a small, controlled kick recruits the posterior chain more effectively than a large, uncontrolled one.
- Breathe steadily throughout the set; avoid holding your breath, which increases lumbar compression.
- If you feel strain in your lower back, reduce the height of the kick and focus on maintaining core bracing before increasing range.
- Press the tops of your feet away from you (plantarflex) to keep tension through the legs and reduce knee strain.
- Place a folded towel under your hips if direct contact with the mat causes discomfort on the hip bones.
Common mistakes
- Lifting the head excessively: craning the neck upward to look forward compresses the cervical spine and shifts tension away from the target muscles — keep your gaze down.
- Letting the hips rotate: allowing the hips to rock side to side reduces glute activation and places uneven stress on the lumbar spine — brace the core and keep the pelvis level.
- Kicking too high with momentum: using a large, swinging range of motion substitutes momentum for muscular control and reduces time under tension in the glutes and hamstrings.
- Holding the breath: breath-holding spikes intra-abdominal pressure and causes premature fatigue — exhale on each kick cycle to maintain rhythm.
- Losing leg tension between reps: letting the legs fully relax or touch the mat removes continuous tension from the posterior chain — keep both legs elevated throughout the set.
Frequently asked questions
What muscles do Swimmer Kicks work?
Swimmer Kicks primarily work the hips and posterior chain. The glutes drive hip extension on each upward kick, the hamstrings assist in lifting the leg, and the lower back extensors (erector spinae) stabilize the spine and help maintain the elevated position. The core musculature engages isometrically to keep the pelvis stable throughout the movement.
How is the Swimmer Kicks exercise different from Superman holds?
Both exercises are performed prone and target the posterior chain, but Swimmer Kicks add a dynamic, alternating flutter-kick pattern that builds hip extension endurance and coordination. Superman holds involve lifting all four limbs simultaneously in a static hold, which emphasizes isometric strength and spinal extension more than rhythmic hip movement.
Can Swimmer Kicks help with lower back pain?
When performed with proper technique — neutral neck, braced core, and a controlled range of motion — Swimmer Kicks can strengthen the posterior chain muscles that support the lumbar spine, which may help with some types of lower back weakness over time. However, if you have an existing back injury or experience pain during the exercise, stop and consult a healthcare professional before continuing.
How many reps or how long should I do Swimmer Kicks?
A common approach is to count alternating kicks in time rather than reps — 20 to 40 seconds per set works well for building endurance. You can also count 10–20 kicks per leg per set. Perform 2–4 sets with 30–60 seconds of rest between them, adjusting volume based on your current fitness level and how the lower back responds.
Are Swimmer Kicks suitable for beginners?
Yes. Because they use only body weight and require no equipment, Swimmer Kicks are accessible for most beginners. Start with a short range of motion and a slow tempo to establish control. If maintaining a neutral spine is difficult, reduce the duration of each set and focus on core bracing before progressing to higher reps or faster cadence.
