TETSUSwimmer Kicks
The Swimmer Kicks are bodyweight exercises for the upper legs that primarily target the glutes, with the hamstrings, quadriceps and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Swimmer Kicks
- 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.
Common questions
What muscles do the Swimmer Kicks work?
The Swimmer Kicks primarily target the glutes. The hamstrings, quadriceps and calves work as supporting muscles.
What equipment do I need for the Swimmer Kicks?
None. The Swimmer Kicks use your body weight only, so you can do it anywhere.
How many sets and reps of the Swimmer Kicks should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Swimmer Kicks works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
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