Swimming
Lie face down on the floor, arms extended overhead, legs extended straight back. Engage your core and glutes, keeping your gaze down towards the floor to maintain a neutral neck.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- erector spinae
- gluteus maximus
- posterior deltoid
Secondary muscles
- hamstrings
- trapezius
- rhomboids
- triceps brachii
Target muscles
- back
- glutes
- shoulder
- legs
How to perform
- 1
Lie face down on the floor, arms extended overhead, legs extended straight back.
- 2
Engage your core and glutes, keeping your gaze down towards the floor to maintain a neutral neck.
- 3
Simultaneously lift your right arm and left leg a few inches off the floor, maintaining a neutral spine.
- 4
Hold briefly at the top, focusing on the contraction in your back and glutes.
- 5
Slowly lower them back down with control.
- 6
Repeat the movement on the opposite side, lifting your left arm and right leg.
- 7
Continue alternating sides for the desired number of repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
