10 Best Swimmer Kicks V. 2 (male) Alternatives for Bodyweight Glute Training

What can I do instead of Swimmer Kicks V. 2 (male)? Use bodyweight hip-extension and glute-isolation moves such as glute bridges, single-leg bridges, donkey kicks, prone leg lifts, or clamshells. Focus on driving through the heel and squeezing the glute at peak contraction to replicate hip-extension torque and maximize gluteus maximus activation.

Original Exercise: Swimmer Kicks V. 2 (male)

Swimmer Kicks V. 2 (male)
Primary Muscle
Glutes
Equipment
Body-weight
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Hamstrings, Quadriceps, Calves
How to Perform Swimmer Kicks V. 2 (male)
  1. Lie face down on a mat with your arms extended overhead.
  2. Engage your core and lift your chest and legs off the ground simultaneously.
  3. Kick your legs up and down in a fluttering motion, as if you were swimming.
  4. Continue kicking for the desired number of repetitions.
  5. Lower your chest and legs back down to the starting position.

Best Swimmer Kicks V. 2 (male) Alternatives

Best Match
Exercise Ball One Legged Diagonal Kick Hamstring Curl

1. Exercise Ball One Legged Diagonal Kick Hamstring Curl

71.1% Match
Glutes Stability-ball Intermediate Isolation
How to perform this exercise
  1. Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
  2. Place your arms by your sides for stability.
  3. Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
  4. Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
  5. Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
Butt Lift (Bridge)

2. Butt Lift (Bridge)

71% Match
Glutes Body-weight Beginner Isolation
How to perform this exercise
  1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
  2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
  3. Slowly go back to the starting position as you breathe in.
Bench Hip Extension

3. Bench Hip Extension

71% Match
Glutes Body-weight Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your back against the bench and your feet flat on the ground.
  2. Place your hands on the bench for support.
  3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.
Cable Standing Hip Extension

4. Cable Standing Hip Extension

70.2% Match
Glutes Cable Beginner Isolation
How to perform this exercise
  1. Attach a cable to a low pulley and stand facing away from the machine.
  2. Place the cable around your ankle and stand with your feet shoulder-width apart.
  3. Keep your core engaged and your back straight throughout the exercise.
  4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
  5. Pause for a moment, then return to the starting position.
Band Bent-over Hip Extension

5. Band Bent-over Hip Extension

70.2% Match
Glutes Band Beginner Isolation
How to perform this exercise
  1. Attach the band to a sturdy anchor point at ankle height.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step back to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and lean forward, maintaining a neutral spine.
  5. Extend your right leg straight back, squeezing your glutes at the top.
Arms Apart Circular Toe Touch (male)

6. Arms Apart Circular Toe Touch (male)

66% Match
Glutes Body-weight Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and arms extended to the sides.
  2. Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
  3. As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
  4. Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
  5. Continue alternating sides for the desired number of repetitions.
Band Hip Lift

7. Band Hip Lift

63.7% Match
Glutes Band Beginner Isolation
How to perform this exercise
  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place a resistance band just above your knees.
  3. Engage your glutes and core muscles.
  4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
  5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Band Pull Through

8. Band Pull Through

62.8% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Attach a resistance band to a sturdy anchor point at ground level.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step forward to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
  5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
Dumbbell Sumo Pull Through

9. Dumbbell Sumo Pull Through

62% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
  2. Hold a dumbbell with both hands in front of your body, arms extended.
  3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
  4. Lower the dumbbell down between your legs, keeping your arms straight.
  5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
Cable Pull Through (with Rope)

10. Cable Pull Through (with Rope)

60.1% Match
Glutes Cable Intermediate Isolation
How to perform this exercise
  1. Stand facing away from the cable machine with your feet shoulder-width apart.
  2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
  3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
  4. Engage your glutes and hamstrings to pull your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Swimmer Kicks V. 2 (male) Alternative

You might substitute Swimmer Kicks V. 2 (male) because of low-back pain, limited prone tolerance, weak unilateral control, or simply to progress load and time under tension. Alternatives let you isolate the gluteus maximus or gluteus medius while reducing lumbar extension stress. For rehab, choose a short-range glute bridge and emphasize a slow 3–4 second eccentric to train eccentric control. If you lack space or privacy, single-leg bridges and clamshells deliver high glute activation without equipment. Cue: keep a neutral pelvis and avoid chemise-style lumbar arching to ensure force goes into the glutes, not the spine.

How to Choose the Right Substitute

Match the substitute to the primary movement pattern and your limitation: pick hip-extension options (glute bridges, single-leg bridges) when your goal is maximal gluteus maximus recruitment; choose abduction/external-rotation options (clamshells, side-lying leg lifts) for gluteus medius work and hip stability. Consider unilateral progressions if one side is weaker; unilateral moves increase muscle tension without added load. For pain, reduce range and prioritize isometric holds and slow eccentrics. Technique cue: palpate the glute and maintain a neutral pelvis—if you feel lumbar drive instead of glute squeeze, regress range or slow the tempo.

Frequently Asked Questions

What muscles does Swimmer Kicks V. 2 (male) work?

Swimmer Kicks V. 2 (male) primarily targets the gluteus maximus with secondary activation of the hamstrings and gluteus medius for stability. The move emphasizes hip extension and posterior chain engagement, so you should feel force generation through the heel and a strong contraction in the glutes rather than in the lumbar spine.

What is the best bodyweight alternative to Swimmer Kicks V. 2 (male)?

The single-leg glute bridge is the best bodyweight alternative because it increases unilateral load and isolates the gluteus maximus. Cue: drive through your heel, keep the pelvis level, and squeeze the glute at the top for two seconds to maximize recruitment and hip-extension torque.

Can I build muscle without doing Swimmer Kicks V. 2 (male)?

Yes. Build glute muscle with progressive bodyweight strategies: increase reps, use unilateral variations, add slow eccentrics, and include paused holds at peak contraction to increase time under tension. Technique cue: slow the lowering phase to 3–4 seconds and fully squeeze at the top to drive hypertrophy through mechanical tension and metabolic stress.

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