swimmer kicks v. 2 (male)

A upper legs exercise targeting the glutes, performed with body weight.

swimmer kicks v. 2 (male) demonstration
swimmer kicks v. 2 (male) — demonstration

Body part

Upper Legs

Equipment

Body Weight

Target muscles

Glutes

Secondary muscles

Hamstrings, Quadriceps, Calves

How to do swimmer kicks v. 2 (male)

  1. Lie face down on a mat with your arms extended overhead.

  2. Engage your core and lift your chest and legs off the ground simultaneously.

  3. Kick your legs up and down in a fluttering motion, as if you were swimming.

  4. Continue kicking for the desired number of repetitions.

  5. Lower your chest and legs back down to the starting position.

Muscles worked

Primary (target)

Glutes

Secondary

HamstringsQuadricepsCalves

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All upper legs exercises →

Track swimmer kicks v. 2 (male) in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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