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Backstroke
SwimSwimDifficulty ★Pool
4.8 MET
≈ 60 kcal per 10 min at 75 kg
How to do it
- Hips high, steady flutter kick.
- Pinky enters first; pull with a bent elbow to the hip.
Coaching cues
- Head still, eyes up
- Rotate the shoulders
Common mistakes
- Sinking hips
- Flat shoulders
Muscles worked
- Lats
- Shoulders
- Heart & lungs
- Core
- Glutes
- Hamstrings
Primary: Lats, Shoulders, Heart & lungs · Secondary: Core, Glutes, Hamstrings
Equipment
Pool