Underwater Kick Propulsion Dryland Exercises

These dryland exercises will help you strengthen the muscles of your legs so you can have a more powerful underwater dolphin kick. They range from basic to more advanced so you can progress through the exercises as you get more comfortable.

Alternating Step-Up

A great underwater dolphin kick requires strong legs. Alternating step-ups are a simple and effective way to develop the necessary strength for a fast underwater kick.

To do this exercise, place your foot on a platform lower than knee height. Press through your foot to elevate yourself onto the platform so that both feet are on the platform and you’re standing with a good posture. Lower back down and repeat with your other leg. You can do this exercise with dumbbells in your hands for an added challenge.

Supine Double-Leg Lifts

Aggressively bringing your feet forward is a key aspect of effective underwater dolphin kick. Supine double-leg lifts help you practice that movement and strengthen your torso and hip flexors.

To do this exercise, lie on your back with your legs straight and arms straight down by your side. Raise both legs off the ground at the same time while keeping your torso relatively stable. Lower your legs under control. Don’t let them touch the floor before raising them back up to perform your next repetition.

V-Up

V-Ups are a simple and safe way to practice bringing your legs forward, as well as develop the strength to do this skill at a higher level.

To do this exercise, lie on your back with your legs straight and arms extended straight overhead. Raise your arms and legs in the air and bring them together over your hips. Pause slightly in this V position and then return to the starting position.

Seated Hamstring Curl

Effective underwater dolphin kicks require strong hamstring muscles to do an effective up-kick as your legs move backward behind your body or down-kick if you’re doing backstroke. Seated hamstring curls are a simple way to strengthen these muscles.

To do this exercise, adjust the seat of a seated hamstring machine to fit your body and select an appropriate weight. Begin the exercise by pressing down on the pad with the back of your legs, pulling the pad toward your hips. Return to the start position under control and repeat.

Hanging Leg Raise

The key to a powerful underwater dolphin kick is aggressively bringing your thighs forward. Hanging leg raise helps to develop that skill. As an added benefit, you’re creating the movement from stable hands, so you must connect the forces from your hands to your feet.

To do this exercise, hang from a bar with your arms shoulder-width apart. Keep your legs straight and raise them until they’re parallel with the floor. Focus on lifting your legs rather than swinging them.

Goblet Squat

Having strong legs and hips is important for a strong underwater dolphin kick. The stronger your kick, the more propulsion you can create. Goblet squat is a great introduction to lower-body strength training.

To do this exercise, grab a single dumbbell with both arms. Hold the dumbbell vertically at chest level, with your palms supporting the top side of the dumbbell as if you were holding a goblet. From this position, lower yourself into a squat while keeping your torso upright. Stand back up.

Reverse Hyperextension

Strong hamstring and gluteal muscles are important for a strong up-kick behind your body or down-kick if you’re doing a backstroke race. Reverse hyperextension targets these muscles.

To do this exercise, lie flat on an elevated surface with your hips slightly off the end of the platform and your legs hanging straight down. From this position, lift both legs under control until they’re parallel with the ground. Pause briefly and then lower under control.

Kettlebell Romanian Deadlift

Kettlebell Romanian deadlift is another simple and effective way to improve the strength of your legs and hips. It requires very little expertise and can have a major impact on your strength. It also trains all the muscles on the back of your legs, which are critical for a great up-kick or down-kick during backstroke.

To do this exercise, stand with your feet slightly wider than shoulder-width apart and hold a kettlebell (or dumbbell) between your legs. From that position, bend your knees, and push your hips back while standing tall, keeping the weight close to your body. Then push through the ground and stand back up.

Physioball Pike

Physioball pike lets you work on effectively driving your feet forward while also connecting the movement to your hands. Beyond the strength benefits, this exercise is great for learning how to control your body and manage instability.

To do this exercise, place both hands on the ground with your shins resting on a physioball. From this position, push into the ground with your hands, lift your hips into a pike position, and roll the ball down your shins. Return under control.

Bench Knee Extension Into Pike

Although underwater dolphin kick involves more than just snapping your feet forward, that movement is a large part of effective kicking. Bench knee extension into pike strengthens that movement while keeping the movement connected to the rest of your body.

To do this exercise, start with your hands on the floor and your feet resting face-down on top of a bench or other platform. From this position, extend your knees by pushing through the tops of your feet and lift your hips into a pike position. Lower under control.