Back · Bodyweight
Swimming Crawl Style
How to do the swimming crawl style, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with arms extended overhead and legs straight. Lift your chest and legs slightly off the floor, then alternate raising opposite arm and leg in a steady swimming-crawl motion to open the hips and shoulders.
- 1Lower back and glutes holding your chest and legs off the floor
- 2A smooth, alternating reach through opposite arm and leg
- 3Length through your spine as you extend
Common mistakes
- Jerking the limbs up instead of moving smoothly
- Letting your chest and legs drop back to the floor
- Cranking your neck back; keep it long
Muscles worked
The swimming crawl style mainly works the lower back, with the glutes, mid traps, lower traps, and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- Mid TrapsSupport
- Lower TrapsSupport
- HamstringsSupport
- LatsMinor
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the swimming crawl style 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.