The major muscles used during breaststroke

Last Updated on January 3, 2024 by admin

In this article, we’ll provide advice, hacks and tips as an introduction to understanding the major muscles used during breaststroke.

• We’ll identify and explain the function of each of these muscles during the different phases of the stroke.
• Provide suggested dryland exercises to develop the major muscles used during breaststroke.
• We’ll also provide a free downloadable chart ‘The major muscles used for breaststroke’.

Breaststroke an overview

• Breaststroke is the slowest and least efficient of all the competitive strokes
• Breaststroke can generate effective propulsion from both the arm stroke and the leg kick.
• The recovery of both the arms and the legs creates large amounts of drag, slowing the stroke dramatically.
• Therefore, swimmers have to work extremely hard to make the stroke effective.
• As a result, competitive breaststroke requires a high degree of power, strength, endurance, speed, and coordination to generate the required speed for each stroke.

Dryland training

Many competitive breaststroke swimmers regularly undertake dryland/land training.

• This can help them to gain additional benefits beyond those that can be achieved by training in the water alone.
• These include increased power, strength, endurance, speed, and coordination.
• Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
• It can also help to correct any muscle imbalance caused by poor stroke technique or overuse.
• The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury.

The major breaststroke muscles

Please download our free chart ‘The major muscles used for breaststroke’, by clicking the button below.

[sdm_download id=”3728″ fancy=”0″]

Listed below are the major muscles used during breaststroke.

Please note, that wherever possible we have used the common terms for each muscle and listed the technical/medical term in brackets.

• For example, the chest muscles (pectorals)

Chest muscles (Pectorals ‘Pecs’)

The chest muscles are engaged during the pulling movements in the arm stroke.

Middle back muscles (latissimus dorsi ‘lats’)

The middle back muscles are engaged during the pulling movements in the arm stroke.

Upper arm muscles (biceps and triceps)

The upper arm muscles are also engaged during the pulling movements in the arm stroke.

The shoulder muscles (deltoids)

The shoulder muscles help to stabilise the swimmer’s upper body muscles and also help to maximise propulsion.

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 buttocks muscles (glutes)

The buttocks 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 return their legs and feet into a streamlined position.

Core (abdominal) muscles

The core muscles help to stabilise the swimmer’s body.

• Helping them maintain an effective position in the water, to help maximise propulsion and to minimise drag.

The major muscle functions during breaststroke

Below is a brief explanation of the function of each of the major muscles during the different phases of the breaststroke.

Please note: This explanation starts after the completion of the previous stroke.

• With the swimmer in a prone (face down) streamlined position on the surface.

The upper-body muscles

• From the start of the stroke, the swimmer’s arms should be in a streamlined position.
• The swimmer begins the catch phase by engaging their chest muscles (the pectorals) and the muscles in the middle of their back (latissimus dorsi). This helps to sweep their arms inwards and downwards against the water.
• The catch phase is assisted by engaging the upper arm and shoulder muscles (the biceps, triceps and deltoids). 
• The chest, upper arm and shoulder muscles (pectorals, biceps, triceps and deltoids) helps to extend the swimmer’s arms and return them to the streamlined position.

The lower-body muscles

• The major propulsion during breaststroke comes from the leg kick.
• From the start of the stroke, with the swimmer’s legs in a streamlined position and their feet in a pointed (plantar flexion) position.
• The swimmer starts the recovery phase by using their hamstrings and thighs (quadriceps) muscles to help them flex their knees and help bring their heels up to their butt.
• The swimmer then starts the propulsive phase of the stroke by, rotating their feet outwards and then quickly and powerfully using their quadriceps (thighs), hip abductors and glutes (buttocks) to extend their legs and feet backwards and slightly downwards.
• Towards the end of the leg kick, the calf muscles help the swimmer to return their legs and feet to the streamlined position.

The core (abdominal) muscles

• The major core muscles are the stomach (abdominal) and side abdominals (obliques)
• They help to stabilise the swimmer’s body, helping it maintain an effective position in the water
• This helps to maximise propulsion and minimise drag.
• The swimmer’s core should be engaged throughout the stroke, especially during both the arm pull and the leg kick phases.

Related article on developing your swimming core

We have produced a related article on developing your swimming core. You can view it by clicking this link: developing your swimming core

Dryland training exercises

Listed below are some examples of our favourite dryland training exercises for swimmers to incorporate into their dryland/land training programme.

• They are broken down into each of the major muscles used during breaststroke.

Chest muscles (Pectorals ‘Pecs’)

• Dips – Bar, bench or chair
• Push-ups – Standard, wide, narrow, slow, diamond (medicine ball)
• Bench press – Barbell or dumbbells

Middle back muscles (latissimus dorsi ‘lats’)

• Barbell or dumbbell row
• Chin-ups
• Cobra pose
• Pull-ups – Standard, wide grip
• Straight arm lift – Gym ball
• Superman

Upper arm muscles (biceps and triceps)

• Barbell or dumbbell row
• Bicep curls – Barbells, dumbbells, resistance cords or bands
• Chin Ups
• Dips – bar, bench or chair
• Push-ups – Standard, wide, narrow, slow, diamond (medicine ball)
• Triceps extensions – Bodyweight, dumbbells, resistance cords or bands

The shoulder muscles (deltoids)

• Pull-ups – Standard, wide grip
• Push-ups – Standard, wide, narrow, slow, diamond (medicine ball)
• Rotation pulls (Internal & External) – Resistance cords or bands
• Stir the pot – Gym ball
• Straight arm lift – Gym ball

Hamstrings

• Hip thrusts
• Lunges – Bodyweight, dumbbell, lateral
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)
• Step-ups – Bodyweight, dumbbell, power
• Superman – Standard, alternating

Thigh muscles (quadriceps ‘quads)

• Lunges – Bodyweight, dumbbell, lateral
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)
• Step-ups – Bodyweight, dumbbell, power

The buttocks muscles (glutes)

• Flutter kicks
• Hip thrusts
• Lunges – Bodyweight, dumbbell, lateral
• Pilates swim
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)
• Step-ups – Bodyweight, dumbbell, power
• Superman – Standard, alternating

Calf muscles (soleus and gastrocnemius)

• Calve raises
• Lunges – Bodyweight, dumbbell, lateral
• Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball)

Core (abdominal) muscles

• Cobra pose
• Crunches
• Flutter kicks
• Pilates swim
• Plank
• Russian twists
• Sit-ups
• Stir the pot – Gym ball
• Straight arm lift – Gym ball
• Superman – Standard, alternating

Related article on dryland training for breaststroke

We have produced a related article on dryland training for breaststroke. You can view it by clicking this link: dryland training exercise for breaststroke

Related article on developing breaststroke hip & leg flexibility

We have produced a related article on developing breaststroke hip & leg flexibility. You can view it by clicking this link: developing breaststroke hip & leg flexibility.

Related article on swimming dryland training

We have produced a related article on swimming dryland training. You can view it by clicking this link: swimming dryland training

Swimmer’s safety and medical advice

When performing any form of swimming training exercise, swimmers should ensure that:

• They have enough room to safely perform each exercise.
• The equipment is fit for purpose and safe to use.
• That they warm up properly beforehand.
• Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.

Related breaststroke articles you may find useful

We have produced a series of related articles on breaststroke. You can view these by clicking these links: An Overview of Breaststroke | Developing Breaststroke Hip & Leg Flexibility | Breaststroker’s Knee: An Introduction | The Major Muscles Used During Breaststroke | Dryland Training Exercises for Breaststroke

Related publication: BREASTSTROKE Competitive Swimming Drills

We have published a related publication: BREASTSTROKE Competitive Swimming Drills

• This publication provides coaches, teachers and swimmers.
• With over 60 tried and tested competitive breaststroke drills and progressions.
• For further details and ordering information please use the following link: BREASTSTROKE Competitive Swimming Drills

Swimming resource library

We have produced a swimming resource library.

• This contains links to all of our blog posts.
• These are subdivided by swimming category

Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training

• To access any article simply click on the attached page link: swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• It’s for all those who are interested in competitive swimming, either in the pool or in open water.

For more information about joining this group please use the following link: The Competitive Swimming Exchange