Swimmer Kicks V. 2 (male)
intermediate strength exercise · body weight · targets glutes
- Body part
- upper legs
- Primary target
- glutes
- Equipment
- body weight
- Difficulty
- intermediate
Swimmer kicks are a glute and lower-back exercise performed lying face-down with arms extended overhead, then alternately lifting opposite arm and leg simultaneously while engaging the glutes and lower back. The motion mimics the alternating limb movements of swimming, hence the name. The exercise builds the posterior chain through coordinated unilateral loading. This is one of the more underrated lower-back and glute exercises in any program. The combined arm-and-leg lift trains the cross-body coordination patterns that translate to athletic movement, while the prone position keeps load on the posterior chain. For trainees with chronic lower-back tightness or weak glutes, swimmer kicks address both issues simultaneously. Where this earns its place is as accessory posterior chain work in general fitness or athletic training. The exercise is gentle enough for beginners but scales easily through tempo and duration. Combined with squats and lunges, daily swimmer kicks contribute to comprehensive posterior chain development.
Why train the Swimmer Kicks V. 2 (male)?
- Builds glutes and lower back through unilateral cross-body loading.
- Improves posterior chain coordination relevant to athletic movement.
- Addresses chronic lower-back weakness common in sedentary adults.
- Suitable for beginners and accessible to all fitness levels.
- Pairs naturally with bird dogs for compound posterior chain work.
- Useful as accessory in lower-body programs.
How to do the Swimmer Kicks V. 2 (male): step by step
- 1Lie face down on a mat with your arms extended overhead.
- 2Engage your core and lift your chest and legs off the ground simultaneously.
- 3Kick your legs up and down in a fluttering motion, as if you were swimming.
- 4Continue kicking for the desired number of repetitions.
- 5Lower your chest and legs back down to the starting position.
Muscles worked
Primary
glutes
Secondary
hamstrings, quadriceps, calves
Common mistakes to avoid
Hyperextending lower back
The lift should be modest. Excessive arching stresses lumbar spine.
Bouncing through reps
Slow controlled motion produces glute engagement.
Lifting too high
Modest lifts (4-8 inches) maintain glute focus. Higher engages hip flexors instead.
Holding the breath
Breathe rhythmically through the alternating motion.
Treating it as primary glute work
Squats and bridges build more glute strength. Use swimmer kicks as accessory.
Easier and harder variations
Easier
Lift only the legs without arm component. Or perform shorter sets (15-20 seconds).
Harder
Slow tempo (3-second hold at top per side). Or add ankle weights. Or progress to bird dogs (quadruped position).
Alternative exercises
Bird dog
Quadruped version with similar cross-body pattern. Pairs naturally.
Glute bridge
More effective glute exercise.
Reverse hyper
Different posterior chain exercise. Useful complement.
How to program the Swimmer Kicks V. 2 (male) into your training
Sets and reps: 3 sets of 30-60 seconds or 12-20 alternating reps per side. Frequency: 2-3 times per week. In a session: as accessory after main glute work. For lower-back rehab: 3 sets of 30 seconds, 3 times per week.
Recovery and frequency
Recovery within 24-48 hours. Watch for lower-back tightness.
Frequently asked questions
How many reps?
30-60 seconds or 12-20 alternating reps.
How often?
2-3 times per week.
Will this build glutes?
Foundationally. Use as accessory; squats and bridges are primary.
Swimmer vs bird dog?
Bird dog is generally preferred — better core control through quadruped position.
Is this safe for back?
Generally yes when lift stops modest. Sharp back pain warrants stopping.
When to progress?
Once bodyweight feels easy, progress to bird dogs or weighted variations.
Useful tools for this exercise
Build a workout with the Swimmer Kicks V. 2 (male)
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