Swimmer Kicks (VERSION 2) exercise animation (Male)

Swimmer Kicks (VERSION 2)

Target muscle
Erector Spinae, Gluteus Maximus, Hamstrings
Equipment
Body weight
Body part
Hips
Type
Strength

Swimmer Kicks (VERSION 2) is a bodyweight prone exercise that targets the erector spinae, gluteus maximus, and hamstrings. Performed from the floor, it trains spinal extension and hip hyperextension simultaneously, developing posterior chain endurance and stability. It suits beginners looking to strengthen the lower back and glutes without any equipment.

How to do the Swimmer Kicks (VERSION 2)

  1. 1Lie face down on the floor with your arms extended overhead and your legs straight, forehead resting lightly on the ground.
  2. 2Engage your core and squeeze your glutes to create tension throughout your posterior chain before you begin moving.
  3. 3Inhale to prepare, then exhale as you simultaneously lift your right arm and left leg a few inches off the ground.
  4. 4Hold the raised position for a brief moment, feeling the contraction in your lower back and glute.
  5. 5Lower your right arm and left leg back to the floor with control.
  6. 6Without pausing, raise your left arm and right leg in the same manner, alternating sides in a smooth, rhythmic flutter.
  7. 7Keep your head in a neutral position throughout — do not crane your neck upward.
  8. 8Continue alternating for the prescribed number of repetitions or duration, maintaining steady breathing throughout.
  9. 9To finish, lower both limbs to the floor and relax before pushing yourself up.

Form tips

  • Think of reaching long rather than lifting high — focus on lengthening your limbs away from your center rather than driving them toward the ceiling.
  • Keep the movement controlled and rhythmic rather than fast and jerky; tempo matters more than range of motion.
  • Press your hip bones lightly into the floor throughout the set to limit excessive lumbar extension and protect your lower back.
  • Squeeze the glute of the working leg at the top of each rep to ensure the gluteus maximus is actively contributing.
  • If your lower back fatigues before your target muscles do, reduce the range of motion or shorten the set rather than compensating with momentum.

Common mistakes

  • Lifting the limbs too high: this overloads the lumbar spine rather than the glutes and hamstrings, increasing injury risk — keep the range modest and controlled.
  • Craning the neck upward: looking up compresses the cervical spine; keep your gaze down and your head aligned with your spine throughout.
  • Using momentum and bouncing: swinging the limbs robs the target muscles of tension and reduces the training stimulus — move deliberately.
  • Holding your breath: breath-holding spikes intra-abdominal pressure and accelerates fatigue; exhale as you lift and inhale as you lower.
  • Letting the hips rock side to side: lateral shifting means your core is not braced and you are compensating with hip flexors instead of posterior chain muscles.

Frequently asked questions

What is the difference between Swimmer Kicks VERSION 2 and regular Swimmer Kicks?

The VERSION 2 variation typically modifies the arm and leg pattern or range of motion compared to the standard version — for example, it may use a slower tempo or a slightly different limb position to increase time under tension for the erector spinae and glutes. The core mechanics and target muscles remain the same.

How many reps or how long should I do Swimmer Kicks?

For strength endurance, aim for 10–15 alternating reps per side or 20–30 seconds of continuous flutter per set, with 2–3 sets total. Rest 30–60 seconds between sets and adjust volume based on how your lower back feels.

Can Swimmer Kicks help with lower back pain?

Strengthening the erector spinae and glutes can support better spinal stability, which may reduce susceptibility to lower back discomfort over time. However, if you currently have acute lower back pain, consult a healthcare professional before adding any spinal extension exercise to your routine.

Where should I feel Swimmer Kicks working?

You should feel the primary effort in your lower back (erector spinae), the back of the raised leg (hamstrings), and the glute of the raised leg (gluteus maximus). If you feel the work mainly in your neck or shoulders, reset your head position and focus on reaching long with the limbs.

Are Swimmer Kicks suitable for beginners?

Yes. Because they require only bodyweight and the range of motion is small, Swimmer Kicks are accessible to most beginners. Start with a slow, controlled tempo and a limited range until you can complete each rep without compensating with neck or hip movement.

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