Prone Swimmer

How to perform the Prone Swimmer

1. Lie face down with arms extended overhead and legs straight, lifting the chest and thighs slightly to hold a gentle extension throughout.
2. Raise the opposite arm and opposite leg at the same time, for example the right arm and the left leg, a few inches off the floor.
3. Hold that diagonal lift briefly while keeping the hips square and the neck neutral, resisting any twist through the torso.
4. Lower that arm and leg while simultaneously raising the other arm and other leg into the same diagonal, alternating like a slow swim stroke.
5. Keep the tempo controlled so each limb rises and falls deliberately rather than flailing or building momentum.
6. Continue alternating opposite limbs for the prescribed reps, keeping the low back muscles and glutes working the whole time.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Raising same-side arm and leg together instead of the opposite arm and opposite leg diagonal.
• •Twisting the torso and letting the hips rock rather than keeping the pelvis square through the alternation.
• •Flailing the limbs quickly with momentum instead of a slow deliberate lift and lower of each pair.
• •Confusing it with the Y-T-W by making scapular shapes, when this is an alternating opposite-limb swim pattern.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.