Developing Breaststroke Hip & Leg Flexibility

Last Updated on February 20, 2024 by admin

**Good hip and leg flexibility can provide many benefits to the breaststroke swimmer.**

In this article, we will provide advice, exercises, hacks and tips on developing and maintaining breaststroke hip & leg flexibility.

The benefits of developing breaststroke hip & leg flexibility

Good hip and leg flexibility can provide many benefits to the breaststroke swimmer, these include,

Improving the swimmer’s body position in the water can help to reduce drag.
Increasing the swimmer’s range of motion and flexibility in the leg and hip joints.
Enabling the application of greater propulsive force from the kick during the stroke.
With approximately 70 percent of the propulsion of breaststroke coming from the leg kick, it can help the swimmer achieve a faster and more efficient stroke.
It is estimated that approximately 86 % of specialist breaststroke swimmers have suffered from some form of injury to their knees.
Having good hip & leg flexibility can help to reduce the risk of breaststroker’s knee.

The hip and leg muscles used during breaststroke

The major hip and leg muscles used during breaststroke include,

The hip abductor muscles

The hip abductor muscles help the swimmer move their legs away from their body and rotate their legs at their hip joints.

Hamstrings

The hamstrings help the swimmer to recover their legs and to maximise propulsion during the leg kick.

Thigh muscles (quadriceps ‘quads)

The thigh muscles also help the swimmer to recover their legs and to maximise propulsion during the leg kick.

The buttock muscles (glutes)

The buttock muscles help to stabilise the swimmer’s body position and to maximise propulsion during the leg kick.

Calf muscles (soleus and gastrocnemius)

The calf muscles help the swimmer to maximise propulsion and to help return their legs and feet into a streamlined position.

The benefits of stretching

Daily dryland stretching routines can help develop a swimmer's mobility and flexibility — **Daily dryland stretching routines can help develop a swimmer’s mobility and flexibility**

Many competitive swimmers undertake daily dryland stretching routines, to help develop their mobility and flexibility.

A dryland stretching routine can help a swimmer gain additional flexibility and mobility beyond those that can be achieved by training in the water alone.

Types of stretching

There are two main types of stretching, dynamic stretching and static stretching.

Dynamic stretching

Dynamic stretching is used to improve mobility while moving through a range of motions.

It is commonly used as part of a swimmer’s warm-up routine to help raise their body temperature and increase their circulation.

Static stretching

Static stretching is holding a stretch without movement, usually at the end range of a muscle.

It is commonly used as part of a swimmer’s cooldown routine to help maintain and develop a swimmer’s flexibility and range of movement.

Static stretching guidelines

**Static stretching should only be performed when the swimmer’s muscles are fully warmed up.**

Many competitive swimmers undertake a daily dryland static stretching routine, to help develop and maintain their flexibility and mobility.

When undertaking any static stretching the swimmer should ensure that they adhere to the following guidelines.
Static stretching should only be performed after a water or dryland training session when the swimmer’s muscles are fully warmed up.
Each stretch should be performed at least twice and held for between 30 to 60 seconds.
This will help to ensure that the swimmer can progressively increase the depth of each stretch.
The swimmer should ensure that they perform all relevant stretches on both sides of their body, to help ensure they balance their flexibility and mobility development throughout their body.
Swimmers should not force or bounce during the stretch, as this could increase the risk of injury.

Breaststroke hip & leg flexibility exercises

Listed below are some of our favourite breaststroke hip & leg flexibility exercises

Butterfly stretch

Introduction: The butterfly stretch is a great exercise for developing the swimmer’s flexibility and mobility in their groin and inner-thigh muscles.

How to perform this exercise: The swimmer should start this exercise by sitting in an upright position.

They should place the soles of their feet together
They should then grab their ankles and place their elbows on their knees.
Then they should slowly and gently bring their chest toward their feet
Then they should slowly and gently push their knees toward the floor with their elbows.
The swimmer should hold this stretch for between 30 to 60 seconds
The swimmer should begin by performing the exercise four times.
They should try to slowly increase the depth of the stretch each time.

Single-leg sit and reach

Introduction: The single-leg sit and reach is another great exercise for developing the swimmer’s flexibility and mobility in their groin, inner-thigh muscles, hamstrings and calves.

How to perform this exercise: The swimmer should start this exercise by sitting in an upright position.

They should have their right leg fully extended.
Their left leg should be bent with the sole of their left foot on the groin of the right leg.
They should then grab the raised toes of their right foot.
If the swimmer cannot grab their toes, then they should grab their calf.
Then they should slowly bring their chin towards their knee.
The swimmer should hold this stretch for between 30 to 60 seconds
They should repeat this exercise by switching leg positions.
The swimmer should begin by performing the exercise four times.
They should try to slowly increase the depth of the stretch each time.

Standing Quad Stretch

Introduction: This standing quad stretch does exactly as the name suggests stretch the swimmer’s quads.

However, it also helps stretch the swimmer’s hips, thighs and feet.

How to perform this exercise: The swimmer should start this exercise by standing in an upright position, with their feet together.

They should raise their right foot, which the swimmer grabs hold of using their right hand.
Then they should slowly pull their foot towards their butt.
They should ensure that they push both their hips and chest forward to help extend the stretch.
Swimmers can hold onto a chair or wall for balance if required.
The swimmer should hold this stretch for between 30 to 60 seconds
They should repeat this exercise by switching leg positions.
The swimmer should begin by performing the exercise four times.
They should try to slowly increase the depth of the stretch each time.

Lying Quad Stretch

Introduction: This lying quad stretch is a variation of the standing quad stretch (see above)

How to perform this exercise: The swimmer should start this exercise by either lying on their right-hand side, propping their head on their right hand or lying in a prone (face down) position.

They should bend the knee of their left foot, which the swimmer grabs hold of using their left hand.
They should bend their right knee to stabilise themselves.
Then they should slowly pull their foot towards their butt.
They should ensure that they push both their hips and chest forward to help extend the stretch.
The swimmer should hold this stretch for between 30 to 60 seconds
They should repeat this exercise by switching leg positions.
The swimmer should begin by performing the exercise four times.
They should try to slowly increase the depth of the stretch each time.

Hip Flexor Stretch

Introduction: The hip flexor stretch is a great exercise for stretching the hip flexors at the front of the hips.

How to perform this exercise: The swimmer should start this exercise by standing in an upright position, with their feet together.

They should then perform a lunge, with their right foot forward with a fully bent knee and with their left knee touching the floor.
The swimmer should ensure that their back remains upright during this exercise.
They should ensure that they push both their body forward to help extend the stretch in the front of the left hip.
The swimmer should hold this stretch for between 30 to 60 seconds
They should repeat this exercise by switching leg positions.
The swimmer should begin by performing the exercise four times.
They should try to slowly increase the depth of the stretch each time.

Hip Abductor Stretch

Introduction: The hip abductor stretch is a great exercise for stretching the hip abductors in the swimmer’s inner thighs.

How to perform this exercise: The swimmer should start this exercise by standing in an upright position, with their feet wider than shoulder-width apart.

Both of their feet should be facing forward.
They should then gradually and slowly bend their right knee while keeping their left leg as straight as possible.
As they shift their body to their right, they should start to feel a stretch in their left leg.
The swimmer should hold this stretch for between 30 to 60 seconds
They should repeat this exercise by switching leg positions.
The swimmer should begin by performing the exercise four times.
They should try to slowly increase the depth of the stretch each time.