라이브러리로시작 
끝 
운동 라이브러리
Swimmer Kicks
A prone alternating leg-raise drill that trains the glutes, hamstrings, and spinal erectors with continuous low-load hip extension.
하체맨몸Hip extension
주동근
둔근햄스트링
협응근
척추기립근코어
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie face down on a mat with legs extended and toes pointed.
- 02Rest the forehead on stacked hands or extend the arms overhead.
- 03Press the pelvis gently into the floor and brace the trunk.
- 04Keep both legs straight with a light squeeze in the glutes.
수행
- 01Lift one straight leg a few inches off the floor using the glute.
- 02Lower it as the other leg rises, alternating in a steady flutter rhythm.
- 03Keep the kicks small and continuous rather than high and slow.
- 04Continue alternating for the target time or rep count.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 20 to 40 seconds of continuous kicking.
- -Fits well in warm-ups or as a posterior-chain finisher.
- -Slow the tempo and add a pause at the top to increase glute demand.