Swimmer Kicks Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Erector Spinae, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Flutter Kicks
How to: Swimmer Kicks
- Lie flat on your stomach with your arms extended in front of you.
- Engage your core and lift your legs and chest off the ground.
- Alternate kicking your legs up and down as if swimming.
- Maintain a steady rhythm while ensuring your hips do not sag.
Common Mistakes
- Arching the back instead of keeping it neutral.
- Kicking too high and losing tension in the target muscles.
- Not fully extending the legs during the motion.
Modifications
- Perform the exercise with bent knees if straight-leg version is difficult.
- Using a stability ball for added support and balance.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your movements controlled to maximize the exercise benefits.
- Focus on using your hips to kick, not just your legs.
Swimmer Kicks Alternatives
Tags
hips
glutes
core
strength
bodyweight
stability