Lying Swimming Legs
Gym Exercise Card
Equipment
Lying swimming legs is a bodyweight exercise that targets the lower back and glute muscles. It involves alternating leg kicks while lying prone on the floor, engaging the core and lower body muscles. This exercise helps improve lower back strength and hip stability.
How to do it
- Lie face down with arms extended forward and legs straight.
- Lift your chest and legs slightly off the ground.
- Alternate kicking your legs up and down in a fluttering motion.
- Keep your head neutral and core engaged throughout.
- Perform for the desired duration or number of repetitions.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Gluteus Medius Hamstrings Quadriceps
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.