Glutes exercise · body weight
Swimmer Kicks V. 2 (Male)
The swimmer kicks v. 2 (male) is a bodyweight exercise that targets the glutes, with the hamstrings, quadriceps and calves assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the swimmer kicks v. 2 (male)
- Lie face down on a mat with your arms extended overhead.
- Engage your core and lift your chest and legs off the ground simultaneously.
- Kick your legs up and down in a fluttering motion, as if you were swimming.
- Continue kicking for the desired number of repetitions.
- Lower your chest and legs back down to the starting position.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings, quadriceps and calves work as secondary muscles. See all glute exercises or every bodyweight exercise.
