Alternating Swimmer
UpdatedThe Alternating Swimmer is a compound exercise that mainly works the lower back and glutes & hips, with help from the hamstrings and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Swimmer Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings; Rear Shoulder (Delts) (posterior deltoid)
How to do the Alternating Swimmer
Setup
Begin by lying face down on a comfortable mat with legs fully extended and arms stretched out in front of you.
Movement
Engage your core and glutes to lift your chest, arms, and legs slightly off the floor; maintain this hover throughout the set.
Begin the swimming motion by lifting your right arm and left leg higher, then switch to lifting your left arm and right leg.
Continue to alternate in a fluid, controlled motion as if swimming through the air.
Keep your gaze directed toward the floor to maintain a neutral neck alignment, avoiding excessive hyperextension of the cervical spine.
Alternating Swimmer FAQs
What muscles does the Alternating Swimmer work?
The Alternating Swimmer mainly works the lower back and glutes & hips, with help from the hamstrings and shoulders. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Alternating Swimmer?
None. The Alternating Swimmer is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Swimmer a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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