Prone Swimmer Kicks
Also known as: swimmer kicks
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Quads, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Chest and legs both hover off the mat while the legs flutter, so the whole backside - glutes, hamstrings, and the muscles along the spine - holds an extended position under continuous motion. Compared with Prone Bench Flutter Kicks, the floor version adds the lifted-chest hold, trading leg range for a bigger posterior isometric.
How to do the Prone Swimmer Kicks
- 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.
Tip: Tuck the pelvis slightly and keep the ribs down so the glute, not the lower back, gets the squeeze.
Muscles worked
Primary
Glutes · Legs
The glutes drive the leg or hips back and finish the rep, and you should feel a hard squeeze in the working side at the top.
Secondary
- Hamstrings — The hamstrings assist the glutes in extending the hip and get a good stretch on pull-throughs.
- Quads
- Calves
Common mistakes
- Arching to get higher — the range ends when the hip is fully extended, not when the spine bends; stop at the point where the glute is squeezed and go no further.
- Rushing the reps — most hip extensions are a squeeze exercise; pause at the top for a count unless the variation is meant to be rhythmic.
- Kicking instead of extending — on kickbacks keep the knee bent at a fixed angle so the glute drives the hip back; if the leg straightens as you lift, it has turned into a leg kick.
- Pull-throughs with a vertical torso — on a cable pull-through you need to hinge far forward with the hips back so the cable stretches the glutes before they fire.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip extensions are accessory glute work for after squats, deadlifts or hip thrusts. Cable pull-throughs superset well with cable rows on the same stack, and kickbacks with abduction work.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Prone Swimmer Kicks work?
The Prone Swimmer Kicks primarily works the glutes. It also involves the hamstrings, quads and calves, which assist the movement and stabilise the joints.
Is the Prone Swimmer Kicks good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Prone Swimmer Kicks with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Prone Swimmer Kicks?
If you cannot do the Prone Swimmer Kicks, try the Cable Glute Kickback, the Cable Pull Through or the Stability Ball Reverse Hyperextension. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Prone Swimmer Kicks, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Prone Swimmer Kicks in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.