# Swimmer

URL: https://heatsy.app/ex/swimmer

Also known as: Superman Swimmer, Swimmers, Swimmer Exercise, Prone Swimmer, Swimming Superman

Body region: Core, Back, Glutes

## Muscles

- Main: Erector Spinae, Multifidus, Gluteus Maximus
- Helps: Deltoid, Trapezius, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Rhomboids, Transversus Abdominis

## Technique

1. Lie face down with arms stretched overhead and legs straight.
2. Lift your arms, chest and legs slightly off the floor, keeping your neck long.
3. Flutter your opposite arm and leg up and down in small, quick movements, like swimming.
4. Continue for time and then lower down.

### Cues

- Look at the floor to keep the neck neutral.
- Keep the movements small and controlled.
- Squeeze the glutes and upper back.

### Common mistakes

- Lifting the head and craning the neck.
- Lifting too high and jamming the lower back.
- Swinging the limbs with momentum.

## Alternatives

- [Superman](https://heatsy.app/ex/superman)
- [Bird Dog](https://heatsy.app/ex/bird-dog)