Swimmer Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Swimming motion exercise, Prone swimming
Visualised Target Muscle Groups
Front
Back
How to: Swimmer
- Lie face down on a mat or flat surface with your arms extended in front of you.
- Simultaneously lift your right arm and left leg off the ground, engaging your core and glutes.
- Lower them back down and repeat with the opposite arm and leg.
- Continue alternating for the desired number of repetitions.
Common Mistakes
- Allowing hips to sag or rise excessively.
- Not engaging the core muscles properly.
- Overextending the arms, which can lead to strain.
Modifications
- Perform on your knees instead of your hips for reduced strain.
- Use a pillow for support under your abdomen if needed.
Tips
- Focus on keeping your hips stable as you perform the movements.
- Ensure your core is engaged to support your lower back.
- Maintain a smooth, controlled motion to maximize effectiveness.
Swimmer Alternatives
Tags
hips
strength
core
stability
body weight
glutes
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
