Swimmer Kicks

Instructions

1
Lie supine (face-up) on the floor or mat with legs extended and arms at sides or across chest, maintaining neutral spine alignment throughout the movement.
2
Engage core muscles and prepare for movement by taking a deep breath. Position arms either crossed over chest or extended overhead to assist with momentum.
3
Lower body from the prone superman position by relaxing abdominal muscles and allowing legs and torso to descend toward the floor in a controlled manner, increasing spinal extension.
4
Lift torso and legs simultaneously by contracting abdominal muscles and engaging hip flexors, drawing body back toward horizontal prone position. Exhale during the lifting phase and return to starting position with control.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESTransverse Abdominis, Obliquus Externus, Iliopsoas, Rectus Femoris
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

When programming for Rectus Abdominis growth, the Swimmer Kicks stands out as a highly efficient Strength, Stretching, Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Improves overall Back stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Transverse Abdominis, Obliquus Externus, Iliopsoas, Rectus Femoris to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Swimmer Kicks
  • Cable Swimmer Kicks
  • Banded Swimmer Kicks

Beginner Tips

If you are new to the Swimmer Kicks , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions