Swimmer Kicks V. 2
Learn how to do the Swimmer Kicks V. 2 with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Calves.
How to Do the Swimmer Kicks V. 2
Follow these steps to perform the Swimmer Kicks V. 2 with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Swimmer Kicks V. 2?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Swimmer Kicks V. 2 work?
The Swimmer Kicks V. 2 primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Calves. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Swimmer Kicks V. 2?
No. The Swimmer Kicks V. 2 is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Swimmer Kicks V. 2 with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Swimmer Kicks V. 2?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Swimmer Kicks V. 2?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Swimmer Kicks V. 2 best for?
The Swimmer Kicks V. 2 fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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