Swimming
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Other Muscles at Play
Objectives
Strengthen the back extensors and abdominal muscles to create a powerful, integrated support system for the entire movement.
Challenge the body in a prone position, coordinating muscles and joints from a stable base through the co‐contraction of the abdominals and back extensors.
Engage the back and shoulder extensors to keep the torso steady and prevent rocking, promoting precise, controlled alignment.
Develop refined hip extensor control while maintaining consistent pelvic–lumbar stability.
Emphasize a smooth, organized breathing pattern to support coordination, rhythm, and overall movement efficiency Focus on breathing to synchronize the movement.