3LearnSwim Pathway, stage 3: Movement
How to kick when swimming
A good kick keeps your legs up and adds steady forward movement. For beginners, a relaxed kick from the hips is far more useful than a hard, splashy one.
Short answer
Kick from your hips with nearly straight, relaxed legs and loose ankles, pointing your toes slightly. Keep kicks small and continuous, mostly under the surface, with just a little splash at the heels.
The flutter kick, step by step
- Hold the wall. Arms straight, face in the water, body flat.
- Straighten your legs without locking your knees.
- Move from the hips. Legs go up and down alternately, like long flexible whips.
- Relax your ankles. Toes point back and turn slightly in. Floppy ankles let the top of your foot push the water.
- Keep it controlled. Avoid an unnecessarily wide kick. The useful range depends on your body position, mobility, pace and the stroke you are practising.
- Add a kickboard. Hold the board's far end, arms straight, face in, breathing out, and kick across the shallow end.
Common kicking mistakes
| Mistake | What it does | Fix |
|---|---|---|
| Bending the knees a lot ("cycling") | Pushes water forward, slows you down | Think "long legs from the hips" |
| Stiff, flexed ankles | Kick goes nowhere, or backwards | Point toes, keep ankles floppy |
| Huge kicks with big splash | May increase effort and disturb body position | Try a smaller, controlled kick and reassess your alignment |
| Kicking too hard | Uses lots of energy for little gain | Kick steadily, not maximally |
| Legs sinking while kicking | Usually a lifted head | Look at the pool floor |
Kicking and body position
In freestyle, most of your forward speed comes from your arms. The kick's main job for a beginner is to keep your legs near the surface and your body balanced. That's why a steady, gentle kick beats a powerful one. If you're exhausted after a length, try kicking less, not more.
Other kicks
Backstroke uses the same flutter kick on your back. Breaststroke uses a completely different frog-style kick, covered in its own guide.
Practise safely
Beginners should practise where they can stand, with capable supervision, and follow the pool’s rules and lifeguard instructions. Do not practise breath-holding or floating alone in deep water. Children need close, age-appropriate supervision by a responsible adult.
Technique source
Swim England’s four-stroke guidance distinguishes the alternating kick used in front crawl and backstroke from the breaststroke and butterfly actions. The correct kick depends on the stroke and the swimmer’s current coordination.
Common questions
Why do I go backwards when I kick with a board?
Several factors can limit forward movement, including stiff or flexed ankles, a knee-led cycling action, large kicks or body position. Practise relaxed ankles and a small kick led from the hips; a coach can help identify the cause.
Should I use fins?
Short fins may help some learners feel propulsion and maintain body position. Use fins that fit properly, follow the pool's rules and treat them as a practice aid rather than a substitute for unaided kicking.
How fast should I kick?
There is no single rate for every learner. Use small, controlled kicks at a rhythm you can sustain. If the kick is exhausting or creating excessive splash, reduce its size and recheck your body position.
More on SwimmingCourse.sg: How to kick in swimming and 14 benefits of swimming with fins.
Written by Alvin, SSI Swimming Instructor Trainer, published with Swim2u Swim School. Last reviewed 26 October 2026. How we check our content.