Swimming
Butterfly Dolphin Kick with Arms at Sides
Butterfly dolphin kick with arms at sides is a swimming drill that trains coordinated body movement and core control. You move forward using a small body wave with both legs kicking together.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push gently off the wall into a face-down glide near the surface.
- Place your arms alongside your thighs.
- Press your chest slightly downward to start a small body wave.
- Let your hips rise as the wave travels toward your legs.
- Sweep both feet downward together with a small bend in your knees.
- Bring your legs back toward the surface to complete the kick.
- Repeat the wave for your chosen distance.
Form cues
- Keep your neck long.
- Let your ankles stay loose.
- Exhale gently into the water.
- Keep the wave small.
Common mistakes
- Pedaling from the kneesLet your thighs follow your torso rather than pulling your heels toward your buttocks.
- Forcing a lower-back archSpread the motion through your chest and hips instead of repeatedly bending at your waist.
- Stiff, flexed feetAllow your toes to trail behind you so your feet push water backward rather than act as brakes.
Safety
Fatigue or delayed breathing can lead to distress in the water, especially without arm strokes for support. An exaggerated body wave can strain your lower back.
- Practice in a lifeguarded pool with a clear route to the wall.
- Roll onto your back to breathe whenever needed; do not treat the drill as a breath-holding challenge.
- Choose a distance you can finish comfortably, with enough energy to reach support.
- Slow down before reaching the wall because your hands are not extended ahead of your head.
Choose a supported version if you cannot comfortably float and roll onto your back, or seek physiotherapy advice if the body wave causes back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–15 meters
- Rest
- 30 sec
Use short, easy repeats to practice rhythm rather than speed.