Swimming
Side Butterfly Dolphin Kick
The side butterfly dolphin kick is a swimming drill that practices the butterfly’s body wave while you lie on your side. It trains trunk control and coordinated, two-leg kicking.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Position yourself sideways at the wall with your feet planted against it.
- Extend your lower arm overhead, with your upper arm resting along your thigh.
- Push off gently onto your side just below the surface.
- Start a small body wave from your chest through your hips.
- Let the wave travel down both legs into a simultaneous kick, allowing your knees to bend slightly.
- Repeat the wave rhythmically while keeping your shoulders and hips stacked sideways.
- Reach for the wall with your extended hand to finish the length.
Form cues
- Keep your neck long.
- Let your ankles stay loose.
- Stay long through your waist.
Common mistakes
- Scissoring the legsMove your feet together as a pair rather than alternating them like a flutter kick.
- Kicking only from the kneesUse a smaller knee bend so your lower legs follow the body wave instead of driving it.
- Lifting the head to breatheRoll slightly toward your back to bring your mouth clear for an inhale, returning to your side afterward.
Safety
Fatigue or difficulty getting a breath can lead to swallowing water and drowning risk. Forcing a large body wave can strain your lower back.
- Practice in a lifeguarded pool with a clear path to the wall.
- Keep this drill near the surface; do not hyperventilate or turn it into a breath-holding challenge.
- Exhale gently when your face is submerged rather than holding your breath between inhales.
- End the drill at a safe support if you cannot breathe comfortably or feel back pain.
If you are not comfortable floating on your side and recovering to an easy breathing position, practice those skills before attempting this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–25 meters
- Rest
- 30 sec
Alternate sides each set, using a distance you can complete without losing the kick rhythm.