Swimmer Kicks
Expert Advice
Keep your head in a neutral position, looking down at the floor to avoid straining your neck.
How-to-do Steps
- Lie on your stomach with your arms extended in front of you.
- Lift your chest, arms, and legs off the floor.
- Alternate lifting your left arm and right leg, then your right arm and left leg.
- Continue the alternating motion, mimicking a swimming motion.
- Perform the exercise for the desired duration or number of repetitions.
Track Swimmer Kicks in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Swimmer Kicks primarily targets the Lats, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats45%
Glutes45%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Swimmer Kicks work?
Swimmer Kicks primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Swimmer Kicks?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Swimmer Kicks suitable for beginners?
Yes, Swimmer Kicks is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
