Improve your Dolphin Kick with the Towel Hamstrings Curl

By Dr. G. John Mullen, DPT, CSCS

Dolphin kick is the fastest way to get from point A to point B. However, the up kick (when oriented on the stomach) is much slower and weaker than the down kick. Some feel this difference is due to the hamstrings being weaker than the quadriceps.

The towel hamstrings curl helps swimmers keep their hips engaged while strengthening their hamstrings, even if you’re illegally kicking on your back off the wall during a freestyle race.

Towel Hamstrings Curl Directions

Lie on your back with your knees bent on a slippery surface. You can put your feet on a towel, or on a sliding board. Next, raise your hips by hinging from the hips, not arching your back. Extend the legs slowly, not letting the hips drop. Bend the knees, returning to the starting position. If pain occurs in the low back, tighten your abdominals and try again.

If this is too easy, consider using only one leg, especially if you are a freestyle or backstroke swimmer.

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