Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Swimmer kicks

Intermediate

Swimmer kicks is a compound bodyweight exercise for the glutes, also working the hamstrings, quads, and calves.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie face down on a mat with your arms extended overhead.
  2. 2Engage your core and lift your chest and legs off the ground simultaneously.
  3. 3Kick your legs up and down in a fluttering motion, as if you were swimming.
  4. 4Continue kicking for the desired number of repetitions.
  5. 5Lower your chest and legs back down to the starting position.

What to do instead

  • Cable standing hip extensionCable
  • Cable pull through (with rope)Cable
  • Reverse hyper extension (on stability ball)Other
  • Flutter kicksBodyweight
  • Bench hip extensionBodyweight
  • Dumbbell sumo pull throughDumbbell

Easier variations

  • Bench hip extensionBodyweight
  • Flutter kicksBodyweight
  • Reverse hyper on flat benchBodyweight
  • Dumbbell sumo pull throughDumbbell

Harder variations

  • Cable standing hip extensionCable
Logged today · 1 min restSwimmer kicks

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight