Glutes · Body weight · Intermediate
How to do Swimmer Kicks
Swimmer kicks (male) is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings, quadriceps, and calves. It involves lying face down and performing a flutter kick motion with the legs while keeping the chest and legs elevated off the ground.
- Primary muscle
- Glutes
- Also works
- Hamstrings, Quadriceps and Calves
- Equipment
- Body weight
- Level
- Intermediate
- Category
- Legs
How to do Swimmer Kicks, step by step
- Lie face down on a mat with your arms extended overhead.
- Engage your core and lift your chest and legs off the ground simultaneously.
- Kick your legs up and down in a fluttering motion, as if you were swimming.
- Continue kicking for the desired number of repetitions.
- Lower your chest and legs back down to the starting position.
Muscles worked
Swimmer Kicks works your glutes as the main mover, with help from your hamstrings, quadriceps and calves.
Track Swimmer Kicks in SPLYT
Swimmer Kicks is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
