Swimming
Supine Breaststroke Kick
The supine breaststroke kick is a swimming drill done on your back. It develops breaststroke leg technique and control while letting you use the water’s surface to check your knee position.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float on your back with your arms at your sides and hips near the surface.
- Draw your heels toward your hips by bending your knees.
- Angle your flexed feet outward.
- Sweep your feet outward and around toward your starting position.
- Finish the kick by squeezing your legs together with your toes pointed.
- Glide briefly with your legs straight before starting another kick.
Form cues
- Keep your knees beneath the surface.
- Let your head rest in the water.
- Breathe steadily throughout.
Common mistakes
- Spreading the knees too wideKeep your knees roughly hip-width apart as your heels recover.
- Uneven leg actionSlow down until both feet trace matching paths at the same time.
- Forcing the foot turnoutUse a comfortable outward foot angle rather than twisting your knees to exaggerate it.
Safety
Forceful or fatigued kicks can strain the inner knees or groin. Swimming on your back limits your view of obstacles, and losing control of your float creates a drowning risk.
- Practice in a lifeguarded pool only if you can float independently and regain a standing position or reach the wall.
- Check lane traffic and use overhead markers to judge your approach to the wall.
- Start with gentle kicks over a short distance before increasing effort.
- End the set if you develop knee or groin pain or cannot keep your face clear of the water.
If you have existing knee or hip pain, ask a physiotherapist whether breaststroke kicking is appropriate before practicing this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Use an easy pace and choose a distance you can complete without losing the kick pattern.