How to do the Swimmer Kicks V. 2 (male)
Swimmer Kicks V. 2 (male) is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Swimmer Kicks V. 2 (male) demonstration · © GymiaFit
Swimmer Kicks V. 2 (male) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Swimmer Kicks V. 2 (male) step by step
- 1Lie face down on a mat with your arms extended overhead.
- 2Engage your core and lift your chest and legs off the ground simultaneously.
- 3Kick your legs up and down in a fluttering motion, as if you were swimming.
- 4Continue kicking for the desired number of repetitions.
- 5Lower your chest and legs back down to the starting position.
Swimmer Kicks V. 2 (male) — questions
What muscles does the Swimmer Kicks V. 2 (male) work?
The Swimmer Kicks V. 2 (male) primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Calves as secondary movers.
What equipment do I need for the Swimmer Kicks V. 2 (male)?
None — the Swimmer Kicks V. 2 (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Swimmer Kicks V. 2 (male) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Swimmer Kicks V. 2 (male)?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Swimmer Kicks V. 2 (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.