• Perform flutter kicks in a big range of motion. Exert force as you kick backward to propel your body to move in forward circles. 
  • Kick faster on spot without turning. Apply equal force as kick back and forth to prevent your body from moving. Flex your feet and keep your legs straight. 
  •  Switch circle direction after a certain number of side kicks (for example after x8 kicks)
  • Perform without noodles for the extra effort in your upper body (only for good swimmers)
  • Use aqua cuffs for extra resistance. 


​1. Strengthen your core and improve your balance. It will also improve your overall health.

2. Improve your posture and stabilize your spine.

3. Improve your lung capacity.

4. Work your major leg muscles.


How to Perform


Starting Position:


Begin in a deep-end standing position, with your knees slightly bent and your feet pointed and shoulder-width apart. Put your arms on a noodle, parallel to the ground. Relax your shoulders. 




Kick your legs forward and backward in an alternate motion to move from standing to lying positions. And then back to the standing position again. Try to maintain a straight spine throughout the movement. That means moving your body as one. Aim at using your leg kicks only to change your body's position. Keep your arms relaxed. Remember, this exercise is targeting your leg muscles. 




Perform one full flutter kick motion as you inhale and one as you exhale.


Muscles Worked

A great exercise for major muscles in your legs, especially the quadriceps, hip flexors, and glutes. Leg kicks also work the hamstring and the calf muscles.

Character performing  kicks underwater while holding a noodle
Character performing underwater leg kicks
06 January 2023

Horizontal to Vertical Leg Kicks

​Horizontal to Vertical Leg Kicks is a great exercise to strengthen your legs. Using leg kicks to change your body position from standing to lying can be very challenging. If performed continuously in deep water, it will make your quads burn. Deep-end is the ideal place to perform this exercise, as you have more space to move and your feet won't touch the floor. 

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