Hip strength is vital in all swimming strokes, primarily breaststroke. Many swimmers naturally have strong hips and hip flexors due to the repetitive nature of swimming and the amount of time spent training. However, a few exercises will improve hip strength, resulting in stronger, faster and more efficient swimming. You can do these exercises in a weight room, by yourself or with a partner.
Hip Abductor
The hip abductor exercises challenge the outer thigh muscles, muscles essential in pushing the legs out in the breaststroke kick and raising the legs to the side for an open turn. Increasing the strength in this area will make these movements more efficient, resulting in faster swimming.
Exercises for this area include side leg raises, done by simply raising the leg straight out to the side as high as possible. To increase the difficulty of this exercise have a partner press down on the leg to provide resistance. You can also do this exercise with a band around your legs (while lying down) or on a hip abduction weight machine.
Another hip abduction exercise is called the Monster Walk. Do this exercise with or without a band around your calves. First, stand in a slightly squatted position and take a large step to the side with the left leg followed by a small step with the right leg. Do this exercise for a distance or number of steps and be sure to move in the opposite direction to work the other hip abductor as well.
Side jumps are another hip abductor exercise. Starting in a squatted position, jump either to the right or left and land on the outside leg alone. Then jump back to the opposite direction.
Hip Adductor
The hip adductor muscles are important for bringing the legs back together with great force in the breaststroke kick. The stronger these muscles are, the faster the legs will come back together, resulting in faster swimming. Exercises for the hip adductor include the Monster Walk and side jumps, as well as using the hip adduction machine in a weight room.
Another hip adductor exercise is simply a wall sit with a medicine ball. Stand against a wall and lower yourself until your knees are at a 90-degree angle. Place a medicine ball between your knees and hold the position for the duration of the exercise. Or, working with a partner, sit with feet touching bottom to bottom, knees bent, similar to sitting like a pretzel. Have your partner press down on your knees as you try to bring them together in front of your body.
Hip Flexor
The hip flexors are used in all swimming strokes, because they move the legs forward as they kick. Many abdominal exercises will strengthen the hip flexors, primarily those in which the legs are straight during the movement.
Prime examples include flutter kicks (alternating raising one foot above the other), done on your back while your legs are about 6 inches off the ground. Leg raises, done lying on your back and raising your legs from 2 to 3 inches off the ground to a 90-degree angle, are also valuable to improve hip flexor strength. Forward lunges also strengthen the hip flexors. To do lunges, step one foot in front of the other and bend both knees.
A final exercise to improve hip flexor strength, the seated leg raise, is difficult to perform but effective. Sit with your back flat against a wall, legs straight out, foot flexed. Raise one leg 2 to 3 inches off the ground and hold. After holding the leg for 20 to 30 seconds, bounce the foot 15 to 20 times. Repeat with the other leg.
About this Author
Whitney Hooley is beginning her career as a writer. She has a bachelor’s degree in religion and psychology as well as a master’s degree in kinesiology. Hooley is also an ACSM-certified personal trainer and a former NCAA Division I swim coach.
