Back · Bodyweight
Swimmer Kicks
How to do the swimmer kicks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with arms and legs extended. Lift your chest, arms, and legs off the floor, then flutter your arms and legs up and down in small alternating kicks like a swimmer. Keep everything elevated for the whole set.
- 1Lower back and glutes holding everything off the floor
- 2Small, quick alternating kicks driven from the hips
- 3The posterior chain staying engaged the entire time
Common mistakes
- Letting the limbs touch back down between kicks
- Cranking the neck up instead of keeping gaze down
- Making the kicks so big you lose the elevated position
Muscles worked
The swimmer kicks mainly works the lower back and glutes, with the hamstrings assisting.
- Lower BackPrimary
- GlutesPrimary
- HamstringsSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the swimmer kicks for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.