Upper Legs Exercise · Body Weight
Swimmer Kicks V. 2 (male)
- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Form and technique verified by certified strength coaches; see our editorial standards.
The Swimmer Kicks V. 2 (male) is a focused upper legs exercise designed to train your Glutes with help from your Quadriceps, Calves.
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion. Doing this with controlled form helps you build muscle safely while protecting your joints.
Quick Exercise Facts
Target Muscle Activation
Swimmer kicks train the glutes and hamstrings through a rapid, small-range fluttering motion while lying face down, similar to the leg action used in swimming. It's a higher-rep, endurance-focused movement rather than a heavy strength builder, often used as a finisher or conditioning drill. Keep the core braced so the lower back doesn't take over as the legs fatigue.
How to Do the Swimmer Kicks V. 2 (male)
- Lie face down on a mat with your arms extended overhead.
- Brace 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 your target number of reps.
- Lower your chest and legs back down to the starting position.
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion.
Common Mistakes to Avoid
- Uncontrolled Lifting Tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.
- Spine Hyperextension: Compensating for limited joint range of motion by arching the lower back risks spinal facet strain.
- Unstable Foot Base: Poor foot position causing balance loss during movement execution creates energy leaks and injury risk.
How to Breathe During This Exercise
Inhale during eccentric lowering phase; exhale during concentric work phase.
Add the Swimmer Kicks V. 2 (male) to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort & Joint Safety Tips
Stop immediately if movement causes sharp joint or tendon pain; substitute with a joint-friendly variant. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Swimmer Kicks V. 2 (male) mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Calves.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
Equipment Alternatives
Don't have body weight? These target the same glutes with different equipment.
FAQ
- What muscles does the Swimmer Kicks V. 2 (male) work?
- The Swimmer Kicks V. 2 (male) mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Swimmer Kicks V. 2 (male)?
- You do the Swimmer Kicks V. 2 (male) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What is the most common form mistake on the Swimmer Kicks V. 2 (male)?
- The most common mistake is uncontrolled lifting tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.. Lowering the weight slowly (about 2 to 3 seconds) builds more muscle and keeps your joints safe.
- How many sets and reps should I perform on the Swimmer Kicks V. 2 (male)?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.
- What's a good alternative to the Swimmer Kicks V. 2 (male)?
- If you don't have access to the space or setup it needs, the Band Bent-Over Hip Extension targets the same glutes using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.