Swimmers Prone Double Leg Frog Kick
Prone swimmers double leg frog kick
Core & AbsIntermediateStrengthKick
At a glance
| Muscles worked | Primary: Core and glutes |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Kick |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie prone with arms extended forward
- Step 2: Lift chest and legs slightly
- Step 3: Perform frog kick with both legs
- Step 4: Squeeze glutes and core
- Step 5: Repeat
Equipment
- Floor mat optional
Coaching tips
Benefits
Prone swimmers double leg frog kick
Common mistakes
Excessive arching
Make it harder
Faster tempo
Make it easier
Single leg version
Breathing
Rhythmic breathing
Build a workout with this exercise
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Intermediate · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.