Swimmer Kicks (V2)
Expert Advice
Keep your head and chest lifted off the ground to ensure full engagement of the back muscles.
How-to-do Steps
- Lie face down on the floor with your arms extended in front of you.
- Simultaneously lift your left arm and right leg off the ground, then switch to your right arm and left leg.
- Continue alternating in a 'swimming' motion, keeping your limbs straight and controlled.
- Perform this exercise for the desired duration, maintaining a steady pace.
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Muscles Worked
Swimmer Kicks (V2) primarily targets the Lats, Glutes, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats34%
Glutes33%
Hamstrings33%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Swimmer Kicks (V2) work?
Swimmer Kicks (V2) primarily targets the Lats, Glutes, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Swimmer Kicks (V2)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Swimmer Kicks (V2) suitable for beginners?
Swimmer Kicks (V2) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
