Swimmer Kicks
Perform swimmer kicks by lying face down on the floor. Keep your arms extended in front of you and your legs straight.
- Lift your right arm and left leg off the ground simultaneously.
- Lower them back down and switch, lifting your left arm and right leg.
- Continue alternating sides in a controlled manner.
How to perform the Swimmer Kicks
- Set up. Set up in a stable, balanced starting position appropriate for the Swimmer Kicks using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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