Skip to main content

Freestyle Swimming

Step by step instructions, muscle activation and variants for the Freestyle Swimming.

MediumCardioMiddle back

About this exercise

Swimming in the crawl (freestyle) style is a full-body cardiovascular exercise performed in water, alternating arm strokes with a flutter kick while rotating the torso to breathe. It builds aerobic capacity, develops shoulder and lat strength, and is one of the most effective low-impact endurance activities available.

How to Perform

  • Push off the wall or start in the water in a streamlined, face-down position
  • Begin alternating arm strokes — reach forward, pull through the water alongside your body, and recover the arm above the surface
  • Kick your legs in a continuous flutter kick, originating from your hips
  • Rotate your head to the side to breathe as your arm recovers, then return your face to the water
  • Maintain a horizontal body position with a slight downward slope from head to hips
  • Keep your core engaged to prevent your hips from sinking
  • Set a target distance or duration and maintain a consistent stroke rhythm

Muscle Activation

Primary
CardioMiddle back
Secondary
CoreRear shouldersFront shoulders

About the Freestyle Swimming

The Freestyle Swimming 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.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

Air Bike

Medium
CardioGlutesQuadricepsFront shoulders

Alternate Forward Step Arm Swing

Bodyweight · Easy
CardioGlutesQuadriceps

Ape Traverse

Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm