3 Must-Do Swimming Dryland Exercises to Improve Your Leg Strength

This spectrum leg series includes three different movements, layered one on top of the other, to help build leg strength, kick strength, and overall strength and fitness.

These exercises can help you finish tough sets in practice while building strength and endurance to finish any race strong.

Isometric Split Squat

The first movement is an isometric hold. Start by standing up straight, keeping the spine straight as you step one foot forward. Plant the front foot firmly on the floor and allow the knee to bend slightly so that the knee is stacked directly over the foot.

Step the other foot back with the knee also loosely bent and plant the toes and ball of the back foot into the floor. Then, lower your body by bringing that back knee down to almost touch the floor while keeping the toes planted. Keep the forward leg steady and strong as you squat.

Hold the squat position for 20 seconds. Keep the front knee stable and directly above the foot as you’re holding this squat position.

Split Squat

From there, it’s time to move into a split squat, which starts in that same isometric hold position. But this time, you’ll add some movement. Swing your arms in synch back and forward as you raise and lower yourself into and out of the squat. Swing the arms back as you lower your body and forward as your raise your body. This should be a quick and controlled movement. Your leg will start to burn quickly as you add this movement. Focus on keeping good form with your front foot anchored to the floor and the front knee directly above it.

Complete 20 repetitions on one side and complete 20 reps on the other side.

Split Jump

For the final movement of the sequence let’s add a jump. This will help with your late-race kick.

Start in the same isometric hold position and add the squat progression. As you come back to the starting position after each squat, jump slightly to add more dynamic movement and power to the movement. Be sure to land softly and roll right into the next repetition. The aim isn’t to jump high—just get a little air under your feet while keeping your movements controlled and strong. Complete 10 reps on each side.  

Putting it All Together

To complete the exercise progression, start with the 20-second isometric hold, then complete 20 split squats, and 10 split jumps. Complete that cycle on each side while challenging yourself to maintain good form.

As you add movement to the progression, you’ll start to sweat, your heart rate will increase, and you’ll begin breathing harder. As you fatigue, your body will start hydrogen buffering. That happens when hydrogen ions start to flow through your body, and you become a bit more acidic and must slow down.  

You can get better at hydrogen buffering by challenging yourself and, in time, you’ll be able to push at a higher level or higher intensity for longer. This can help you build overall fitness and work capacity using just your own body weight while also strengthening your legs to build a stronger kick and finishing power and speed.