Swimmer Kicks V. 2 (Male)

Setup

1. 01Lie face down on a mat with legs extended and toes pointed.
2. 02Rest the forehead on stacked hands or extend the arms overhead.
3. 03Press the pelvis gently into the floor and brace the trunk.
4. 04Keep both legs straight with a light squeeze in the glutes.

Execution

1. 01Lift one straight leg a few inches off the floor using the glute.
2. 02Lower it as the other leg rises, alternating in a steady flutter rhythm.
3. 03Keep the kicks small and continuous rather than high and slow.
4. 04Continue alternating for the target time or rep count.

Checkpoints

• -Pelvis stays pressed into the floor without rocking.
• -Knees stay straight so the hips, not the knees, drive the kick.
• -Lower back does not hyperextend as the legs lift.
• -Breathing stays steady through the set.

Common mistakes

• -Kicking so high that the lower back arches hard.
• -Bending the knees and flicking from the lower leg.
• -Rocking the pelvis side to side.
• -Holding the breath during the flutter.