Swim Kick Drill
- Intermediate
- Bodyweight
A kick drill strips freestyle back to the legs. The flutter kick is an alternating action with relatively straight legs that starts at the hip and travels outward: the hip moves first, then the knee, then the ankle, so the leg whips rather than pedals. The downbeat is driven by the quadriceps and hip flexors, the upbeat by the hamstrings and glutes.
Amplitude matters as much as effort. The kick works at a high rate over a small range, because a big kick creates more drag than propulsion. Front crawl EMG reviews confirm the legs play a supporting role, holding body position and reducing drag.
How to do the Swim Kick Drill
- Push off into a streamlined position on your front with the body long and the head neutral.
- Hold your hands extended ahead of you, or on a board, so the arms take no part in propulsion.
- Point the toes and keep the ankles loose so the feet can whip through the water.
- Start each down-kick from the hip, letting the knee bend follow and the ankle finish the movement.
- Bring the leg back up with almost no knee bend, keeping the feet just under the surface.
- Kick at a quick rate over a small range for the length of the drill, then reset and repeat.
Muscles worked
- Primary:
- Quads and Glutes
- Secondary:
- Hamstrings, Core, and Calves
Why train it
- Isolates the legs so kick timing and amplitude can be corrected without the arms compensating.
- Trains the body position that keeps the hips high and reduces drag during full stroke swimming.
- Loads the hip extensors and flexors continuously with no impact through the joints.
Common mistakes
- Starting the kick from the knee, which turns it into a bicycle motion and kills the whip action.
- Kicking too big, which creates far more drag than the extra propulsion is worth.
- Bringing the feet above the surface, where they move air instead of water and produce nothing.
- Kicking with rigid ankles, which stops the foot acting as a surface and wastes the down-kick.
Frequently asked questions
What muscles does the Swim Kick Drill work?
The Swim Kick Drill trains the quads and glutes as the main targets. Expect the hamstrings, core, and calves to take some of the load as well.
What equipment do I need for the Swim Kick Drill?
None. The Swim Kick Drill is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Swim Kick Drill suitable for beginners?
With some training behind you. The Swim Kick Drill is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Swim Kick Drill at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Swim Kick Drill one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Swim Kick Drill should I do?
Work in time, not reps: 10 to 30 minutes steady, or 20 to 40 second efforts with equal rest when you want intervals. Two or three sessions a week sits well alongside lifting.
What are good alternatives to the Swim Kick Drill?
Stair Climber, Steady State Ride, and Running Intervals train the same primary muscles as the Swim Kick Drill. Pick whichever one matches the equipment in front of you.