swimmer kicks v. 2 (male)
Swimmer kicks v. 2 (male) is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings, quadriceps, and calves. It involves lying face down and performing a flutter kick motion with the legs while keeping the chest and legs elevated off the ground.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
hamstringsquadricepscalves
Instructions
- 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.
