Swimmer Kicks Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Rectus Abdominis, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.5
Visualised Target Muscle Groups
Front
Back
How to: Swimmer Kicks
- Lie face down on a mat with your legs straight and arms extended in front of you.
- Engage your core and lift your legs off the ground slightly.
- Perform a flutter kick motion, keeping your legs straight and controlled.
- Ensure your arms stay extended and your head stays neutral.
Common Mistakes
- Lifting legs too high, causing lower back strain.
- Not engaging the core, which can lead to lower back arching.
- Moving too quickly, which reduces effectiveness.
Modifications
- Perform with bent knees to reduce strain on the back.
- Limit the range of motion if experiencing discomfort.
Tips
- Engage your core throughout the exercise to stabilize your hips.
- Keep your legs straight and move them in a fluid, controlled motion.
- Avoid arching your back; keep your spine neutral.
Swimmer Kicks Alternatives
Tags
hips
strength
bodyweight
core
flexibility
beginner
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