Also known as: hamstring pulses, standing hamstring pulses, standing hamstring stretch, posterior chain pulses, back pulses

What is Swimmer Kicks?

Swimmer Kicks is an easy standing mobility exercise that uses gentle, controlled pulses to stretch and engage the hamstrings and lower back. It improves posterior chain flexibility, hip-hinge control, and spinal mobility, making it suitable for beginners and as a warm-up or rehab drill.

How to Do Swimmer Kicks

  1. Wide stance: Take a wide stand with feet shoulder-width to wider, toes forward. Keep hips squared and spine neutral to protect the lower back.
  2. Hinge forward: Bend at the hips until your upper body faces the ground, maintain straight arms pointed down and avoid rounding the spine.
  3. Lock legs straight: Keep legs straight but not locked; engage quads lightly to reduce strain on hamstrings and maintain controlled tension.
  4. Pulse backward: Lean your hips back in small, controlled pulses, feeling a gentle stretch through hamstrings and lower back without bouncing.
  5. Return and repeat: Return to the start with control and repeat for designated reps or time, breathing steadily; stop if you feel sharp pain.

Muscle Groups

Back, Hamstring

Description

Take a wide stand with your feet. Hips and shoulder square, back neutral.

Bend your upper body so you are facing the ground, keep your arms straight pointed to the ground and slowly with a controlled movement, lean your bottom back. Keep your legs straight throughout the movement.

Do a light and controlled pulses stretching your lower back and hamstrings.

Repeat for time or repetitions.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Swimmer Kicks?

Swimmer Kicks improve hamstring and lower back flexibility, enhance hip-hinge control, and increase spinal mobility. They reduce stiffness, support posterior chain activation, and serve as a low-impact warm-up or rehab drill for beginners.

What common mistakes should I avoid when doing them?

Common mistakes include rounding the lower back, bending the knees, using fast uncontrolled bounces, and forcing range of motion. Maintain a neutral spine, straight legs, slow pulses, and stop if you feel sharp discomfort.

How can I progress or simplify this movement?

To simplify, reduce pulse depth or perform seated hamstring stretches. To progress, increase pulse range, add time under tension, or try single-leg variations. Always prioritize form and progress gradually, especially after injury.