The major muscles used during butterfly

Last Updated on April 28, 2024 by admin

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

• 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 butterfly.
• We’ll also provide a free downloadable chart ‘The major muscles used during butterfly’.

Butterfly an overview

• Butterfly is the most recent of the four competitive swimming strokes, becoming standardised in the early 1950s.
• It originated out of breaststroke and therefore several butterfly drills are similar to breaststroke drills.
• It is the second-fastest competitive stroke.
• To master the butterfly stroke requires a combination of balance, timing and technique.

Dryland training

Many competitive butterfly swimmers regularly undertake dryland/land training.

• This can help them gain additional benefits beyond those 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.

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The major butterfly muscles

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

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Listed below are the major muscles used during butterfly

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.

Upper/middle back muscles (latissimus dorsi ‘lats’ and trapezius)

The upper/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.

Hip flexors (rectus femoris and iliopsoas)

The hip flexor muscles help to initiate the downbeat to maximise propulsion during the leg kick.

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 keep their legs and feet in a streamlined position (plantar flexion).

Core (abdominal) muscles

The core muscles help to stabilise the swimmer’s body. Helping it maintain an effective position in the water to minimise drag and enable the body’s rotation to help maximise propulsion.

The major muscle functions during butterfly

Below is a brief explanation of the function of each of the major muscles during the different stages of the butterfly.

The upper-body muscles

• The swimmer initiates the catch phase by engaging the muscles in the upper/middle of their back (latissimus dorsi ‘lats’ and trapezius) and the chest muscles (the pectorals).
• The swimmer’s upper arm muscles (biceps and triceps) become engaged to flex and extend their elbow during the propulsive middle and end of the stroke
• The wrist flexor muscles help to maintain the swimmer’s wrists in the optimum position

The lower-body muscles

The butterfly dolphin kick is integrated with the body’s undulating movements.

• It starts with a contraction of the hip flexors (rectus femoris and iliopsoas) during the downbeat which provides the major propulsion.
• As the swimmer extends their knee/s, they engage their thighs (quadriceps).
• As they recover their leg/s with the upbeat kick, the swimmer’s buttock (glutes) and hamstring muscles contract to extend their hips.
• Throughout the stroke, the swimmer engages their calf muscles to help maintain a plantarflexed position with their feet (ankles extended & toes pointed)

The core (abdominal) muscles

• The key to an effective butterfly stroke is the undulating movements of the body.
• This is initiated by the downward press of the chest and the upward movement of the upper back.
• The undulating body movement is assisted by the core muscles in the stomach (abdominal) and side abdominals (obliques) and muscles along the length of the spine (the paraspinal muscles)

The core muscles help to stabilise the swimmer’s body, helping it maintain an effective position in the water

• They can help to maximise propulsion and minimise drag.
• The swimmer’s core should be engaged throughout the stroke.

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 butterfly 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 butterfly.

Chest muscles (Pectorals ‘Pecs’)

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

Middle/upper back muscles (latissimus dorsi ‘lats’ and trapezius)

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

Upper arm muscles (biceps and triceps)

• Barbell or dumbbells 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
• Triceps pushdowns – Bungee cord
• Medicine ball slams

Hip flexors (rectus femoris and iliopsoas)

• Hip thrusts
• Kneeling hip flexor stretch
• Lateral squat
• Lunges – lateral

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 buttock 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 – Standard, reverse
• 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 exercise for butterfly

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

Related article on Learning How to Swim Butterfly

We have produced a related article on learning how to swim butterfly. You can view it by clicking this link: Learning How to Swim Butterfly

Swimmers’ 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.
• All 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 publication: BUTTERFLY Competitive Swimming Drills

We have published a related publication: BUTTERFLY Competitive Swimming Drills

• This publication provides coaches, teachers and swimmers with over 65 tried and tested competitive butterfly drills and progressions.
• For further details and ordering information please use the following link: BUTTERFLY Competitive Swimming Drills

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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.

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• 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