Swimming
Breaststroke Kick with Arms at Sides
Breaststroke Kick with Arms at Sides is a swimming drill that practices the kick without an arm pull. It develops leg propulsion and control of your body position in the water.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float face down with your arms resting alongside your thighs.
- Draw your heels toward your buttocks with your knees roughly hip-width apart.
- Flex your ankles so your toes point outward.
- Sweep your feet outward and backward in a curved path.
- Bring your legs together as they straighten.
- Point your toes behind you.
- Glide briefly in a long body position before starting the next kick.
Form cues
- Keep your neck relaxed.
- Recover slowly; kick briskly.
- Exhale steadily into the water.
Common mistakes
- Pulling knees toward the chestKeep your thighs near the surface as your heels recover to reduce drag.
- Pointing toes throughout the kickKeep your feet flexed during the outward sweep so they can press against the water.
- Holding the head upLook toward the pool floor between breaths so your hips do not sink.
Safety
Forced foot turnout or an excessively wide kick can strain the knees or groin. With no arm pull to support breathing, fatigue or poor breath control can create a drowning risk.
- Practice in a lifeguarded pool where you can comfortably reach the wall or stand.
- Roll onto your back to breathe as needed rather than prolonging a breath hold.
- Use a comfortable turnout range without twisting forcefully through your knees.
- End the interval before fatigue prevents you from maintaining position or reaching support.
Choose a supported version if you cannot comfortably float and recover for a breath; seek advice from a physiotherapist if the kick causes knee or groin pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–25 meters
- Rest
- 30 sec
Treat each set as a short technique interval, not a sprint.