Swimmers
Prone alternating arm-and-leg lift in a fluttering motion — direct posterior chain endurance work.
Level: Beginner
Primary: Full Body
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Swimming
Target muscles
The spinal erectors fire continuously. The glutes and hamstrings drive each leg lift. The rear delts drive the arm lifts. The trunk braces.
How to perform
Setup
Lie face down with arms extended overhead and legs straight.
Execution
Simultaneously lift the right arm and left leg off the floor. Alternate to the left arm and right leg in a fluttering motion. Keep the core engaged and neck neutral.
Common mistakes
- Hyperextending the neck.
- Not lifting fully.
- Going too fast.
- Forgetting to alternate.
- Bouncing.
Progressions and regressions
Regress to bird dogs. To progress, work for time.
Programming notes
Posterior chain endurance. 3 sets of 30-60 seconds, twice a week.
