- Perform in shallow water while standing on the bottom for better control
- Perform with your back against the wall for more support
- Kick with force in all directions, with a brief pause for recovery after each kick
- Perform without a noodle for the extra effort in your upper body (only for good swimmers)
- Use aqua cuffs for extra resistance
Variations
- Engages multiple muscles at once
- Boosts hip flexibility
- Enhances your awareness of movement in the water
- Improves stability and control
- Mimics everyday movements to target what truly matters
Benefits
How to Perform
Starting Position: Start at the deep end of the pool with your feet off the floor. Grab a noodle or something to float on for support. Keep your body standing up straight and engage your core to help with balance.
The Front Kick: Kick one leg forward hard and use your hip flexors and quads as you push your leg through the water. The kick should be low and powerful, not high.
The High Pull: Without stopping, lift the same leg as high as you can and pull your leg down in a smooth high arc motion. This will work your hamstrings and glutes. Make the move smooth but strong on the way down, stretching through a bigger range than the front kick.
Switch Legs: Alternate legs for how many reps you want, keeping your movements steady. Or, if you want to really focus, keep working on the same leg.
Position Your Feet Right: Use the surface of your foot to push against the water for more resistance. So when you do the front kick, point your foot, then relax it as you pull your leg back. Keep your foot relaxed as you reach up, and point it when you pull down with strength.
Muscles Worked
The primary muscles used in this exercise are your hip flexors, quadriceps, and hamstrings. Your glutes, abs and lower back also help with the movement.
Kick and Drag: Deep Water Leg Exercise for Quads, Hamstrings, and Hip Flexors
Kicking in the pool isn’t an uncommon exercise, but repeatedly kicking with the same leg in opposite directions and through different ranges of motion gives you a whole different kind of workout your legs might just be missing. In this exercise, you will perform two types of kicks with the same leg, each targeting different muscles. All you need is a noodle or a floating aid, and a pool deep enough to allow for a full range of motion.
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