Lying Swimming Leg
Strengthen your core & glutes with Lying Swimming Leg! Mimic swimming kicks for a targeted lower body workout. Feel the burn!
The Lying Swimming Leg mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Lying Swimming Leg Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Lying Swimming Leg Variations and Alternatives
How to do the Lying Swimming Leg
Lie face down on a flat surface, such as a mat or the floor. Extend your arms in front of you and keep your legs straight behind you, toes pointed.
Engage your core and glutes to lift both legs slightly off the ground. Ensure your pelvis stays in neutral alignment and does not tilt. Keep your neck in a neutral position by gazing down at the floor.
Begin the movement by alternately lifting each leg higher while the opposite leg lowers, mimicking a flutter kick used in swimming.
Continue this alternating leg lift motion in a controlled manner for the desired number of repetitions or for a set duration of time. Focus on engaging your glutes and hamstrings throughout the movement.
Breathe rhythmically and steadily to keep your core engaged and to provide oxygen to your working muscles.
After completing the exercise, lower your legs gently to the floor and relax your muscles.
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Lying Swimming Leg FAQs
What muscles does the Lying Swimming Leg work?
The Lying Swimming Leg mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Lying Swimming Leg?
None. The Lying Swimming Leg is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Swimming Leg go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Swimming Leg variations and alternatives?
Similar exercises include the Flutter Kick, Alternating Lying Flutter Kick, Alternating Lying Froggy Kick and Lying Butt Curl.
Training calculators
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