Step by step instructions, muscle activation and variants for the Flutter Kicks (prone).
Swimmer Kicks is a prone bodyweight exercise that mimics the arm and leg motion of a swimming stroke. Lying face down, the athlete alternately raises the opposite arm and leg in a flutter-kick pattern, developing lower-back endurance, glute activation, and posterior-chain stability.
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The Flutter Kicks (prone) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.