Swimmer Kicks V. 2 (male)
Skip the guesswork: Swimmer Kicks V. 2 (male) leans on pure bodyweight leverage for control through the whole range.
How to do Swimmer Kicks V. 2 (male)
- 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.
Swimmer Kicks V. 2 (male) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Swimmer Kicks V. 2 (male) Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
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Swimmer Kicks V. 2 (male) — Frequently Asked Questions
How do you do the Swimmer Kicks V. 2 (male)?
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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Swimmer Kicks V. 2 (male) work?
The Swimmer Kicks V. 2 (male) primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Swimmer Kicks V. 2 (male) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Swimmer Kicks V. 2 (male) good for beginners?
Yes. The Swimmer Kicks V. 2 (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Swimmer Kicks V. 2 (male)?
Try the Band Squat, Dumbbell Stiff Leg Deadlift or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
