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.

Swimmer Kicks V. 2Watch the Swimmer Kicks V. 2

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Swimmer Kicks V. 2

The steps for the Swimmer Kicks V. 2 itself, so you can judge how close each substitute below really is.

Glutes, with hamstrings, quadriceps, calves · Bodyweight · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Twist Hip LiftPlay demonstration

    1. Twist Hip Lift

    83% match

    Glutes · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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
  3. Reverse Hyper On Flat BenchPlay demonstration

    Progression

    3. Reverse Hyper On Flat Bench

    76% match

    Glutes · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
  5. Lever Reverse HyperextensionPlay demonstration

    5. Lever Reverse Hyperextension

    73% match

    Glutes · Intermediate · Compound

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

    • Lever
    How to perform it
    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 · Beginner · Isolation

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

    • Band
    How to perform it
    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 · Intermediate · Compound

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

    • Stability-ball
    How to perform it
    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

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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