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

The Swimmer Kicks V. 2 is done lying face down. Ranked closest by our scoring: the Twist Hip Lift, the Leg Lift and the Lever Reverse Hyperextension. Two harder versions, the Reverse Hyper On Flat Bench and the Glute Bridge March, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Swimmer Kicks V. 2

Swimmer Kicks V. 2Play demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings, Quadriceps, Calves

How to perform Swimmer Kicks V. 2
  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.
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Ranked Swimmer Kicks V. 2 Alternatives

10 substitutes, ranked by how closely each one matches the Swimmer Kicks V. 2 on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Twist Hip LiftPlay demonstration

    1. Twist Hip Lift

    83% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: lying on your back, not lying face down
  2. Leg Lift

    2. Leg Lift

    79% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: kneeling, not lying face down
    • Balance: harder to stay steady on than the Swimmer Kicks V. 2
  3. Reverse Hyper On Flat BenchPlay demonstration

    Progression

    3. Reverse Hyper On Flat Bench

    76% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: lying face down, the same as the Swimmer Kicks V. 2
  4. Glute Bridge MarchPlay demonstration

    Progression

    4. Glute Bridge March

    75% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: lying on your back, not lying face down
  5. Lever Reverse HyperextensionPlay demonstration

    5. Lever Reverse Hyperextension

    73% match
    • Glutes
    • Lever
    • Intermediate
    • Compound

    A good swap when you have a lever machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Adjust the leverage machine to fit your body and secure your feet in the foot pads.
    2. Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad.
    3. Cross your arms over your chest or place them behind your head.
    4. Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: a machine, not bodyweight only
    • Body position: lying face down, the same as the Swimmer Kicks V. 2
  6. Resistance Band Hip Thrusts On KneesPlay demonstration

    6. Resistance Band Hip Thrusts On Knees

    72% match
    • Glutes
    • Band
    • Beginner
    • Isolation

    A good swap when you have a band to work with, and it still works the glutes.

    How to perform this exercise
    1. Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
    2. Wrap the resistance band around your thighs, just above your knees.
    3. Place your hands on your hips or extend them out in front of you for balance.
    4. Engage your glutes and core muscles.
    5. Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
    6. Hold the position for a moment, then slowly lower your knees back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: a band, not bodyweight only
    • Body position: kneeling, not lying face down
    • Balance: harder to stay steady on than the Swimmer Kicks V. 2
  7. Exercise Ball One Legged Diagonal Kick Hamstring CurlPlay demonstration

    7. Exercise Ball One Legged Diagonal Kick Hamstring Curl

    71% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Compound

    A good swap when you have a stability ball to work with, and it still works the glutes.

    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.
    6. Slowly return your right leg to the starting position, maintaining control and stability.
    7. Repeat the movement with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: lying face down, the same as the Swimmer Kicks V. 2
  8. Bench Hip ExtensionPlay demonstration

    8. Bench Hip Extension

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    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.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: lying on your back, not lying face down
  9. Butt Lift (Bridge)

    9. Butt Lift (Bridge)

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    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.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: lying on your back, not lying face down
  10. Pelvic Tilt Into BridgePlay demonstration

    10. Pelvic Tilt Into Bridge

    70% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Swimmer Kicks V. 2
    • Equipment: bodyweight only, the same as the Swimmer Kicks V. 2
    • Body position: lying on your back, not lying face down

Why You Might Need a Swimmer Kicks V. 2 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.

Swimmer Kicks V. 2 FAQ

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.

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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