What Muscles Do I Use When I Swim? (With images and strokes)


We have all heard that swimming is a full-body workout, but how does this translate to our muscles?

What muscles does swimming work?

Although major muscles such as the lats (latissimus dorsi) are primarily used in swimming and known as the swimmer’s muscles, with so many stroke varieties, we can work so many muscle groups in our back, core, arms, and legs.

Swimming uses a variety of muscles across our arms, shoulders, back, chest, core, and legs. The lats, pecs, biceps, triceps, abs, glutes, and quads benefit greatly from swimming. However, the lats and pecs are used predominately across all four strokes.

In this article, we will discuss the swimming muscles worked, sharing all the primary and secondary muscle groups used with each swim stroke, detailing how they are used. I will cover:

  • The Front Crawl (aka freestyle)
  • The Breaststroke
  • The Backstroke
  • The Butterfly

Which Muscles Do I Build Swimming Front Crawl?

The front crawl, which is more popularly known as the freestyle, is one of the fastest swimming strokes and can require enormous amounts of power to swim fast.

Here is an image of the summary of some of the primary muscles used when swimming the front crawl.

This Image Shows An Overview Of The Muscles Used To Swim Freestyle

In order to identify which muscles we use while swimming freestyle, let’s break the stroke down into very simple and specific movements, then identify the muscles that are involved to complete each movement.

Front Crawl Phases

  • Starting Phase: The arm is extended above the head and the body is elongated.
  • Propulsive Phase: The arm pulls (called the catch), and the wrist and arms flex to pull water in order to start our body moving through the water. During this phase, our back and shoulder muscles are working. This phase ends with our elbows out of the water.
  • Recovery Phase: This is the movement needed to bring the arm back around to the starting phase. Several muscle groups will be in action to stabilise us in the water as arm, back and shoulder muscles move our arms back into the starting position in order to repeat the stroke.

Muscles Used In Swimming Front Crawl

We use several musical groups in our legs, core, back, and arms in order to swim the front crawl. [source]

To simplify this, I have listed the muscles we used when swimming the front crawl in the following table, identifying them by their full Latin name, their common name, and what phase of the stroke we use them in.

Front Crawl PhaseMuscles Used
(Latin Name)
Muscles Used
(Common Name)
Description
Propulsive Phase
(The Catch & Pull)
Pectoralis MajorThe PecsA strong chest muscle worked as we pull through the water.
Propulsive Phase
(The Catch & Pull)
Latissimus DorsiThe LatsA large back muscle which generates a lot of force while pulling.
Propulsive Phase
(The Catch & Pull)
Biceps BrachiiBicepsThe biceps work to flex our elbow as we move from the extended to the bent arm.
Propulsive Phase
(The Catch & Pull)
Triceps BrachiiTricepsThe triceps end the pull phase as it brings our arms out of the water and gets it ready to extend again.
Recovery PhaseDeltoid CuffPrimary shoulder muscle group used during the recovery phase as we move our hand into position to start the next pull cycle.
Recovery PhaseRotator CuffPrimary shoulder muscle group used during the recovery phase as we move our hand into position to start the next pull cycle.
Propulsive Phase
Recovery Phase
Levator ScapulaScapulaHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
RhomboidThe RhomboidsHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
Pectoralis MinorThe PecsHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
Trapezius (Lower & Middle)The TrapsHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
Rectus AbdominisThe AbsHelps body roll
Propulsive Phase
Recovery Phase
Internal & External ObliqueHelps body roll
Propulsive Phase
Recovery Phase
Erector SpinaeHelps body roll
Propulsive Phase
Recovery Phase
Transversus AbdominisCore MusclesHelps body roll
Downbeat KickThe Quadriceps Music GroupThe QuadsHelp with the kick, engaging flexing of the knee
Upbeat KickGluteal Muscle GroupThe GlutesHelps with kicking force
KickHamstring GroupHamstringHelps with kicking force
This Table Shows The Primary Muscles Used To Swim Front Crawl

To feel more resistance from the water, I recommend using a pair of hand paddles. Personally I recommend the Speedo Tech Paddle (view them here on Amazon) or the TYR paddles (view them here on Amazon).

Which Muscles Do I Build Swimming Breaststroke?

Similar to the front crawl, we can break the breaststroke stroke into two key phases:

  1. The Propulsive Phase
  2. The Recovery Phase

As we start the breaststroke, we extend our arms out in front of us so we are elongated and stretched. Then we pull with our arms and shoulders.

Here is an image of the summary of some of the primary muscles used when swimming the breaststroke.

This Image Shows An Overview Of The Muscles Used To Swim Breaststroke

Part of the propulsive phase also involves the legs, as we kick in a frog-like pattern.

Once we are fully extended, we move from the propulsive phase to the recovery phase.

As we glide, we are fully extended, which engages our core muscles for balance and shoulder muscles.

We use many muscle groups when swimming breaststroke, which are detailed in the following table:

Breaststroke PhaseMuscles Used
(Latin Name)
Muscles Used
(Common Name)
Description
Propulsive Phase
Recovery Phase
Pectoralis MajorThe PecsA strong chest muscle worked as we pull through the water.
Propulsive PhaseLatissimus DorsiThe LatsA large back muscle which generates a lot of force while pulling.
Propulsive PhaseParaspinal MusclesThe Erector SpinaeThis is a group of back muscles that supports your back. These muscles help lift your head out of the water to breathe.
Recovery PhaseAnterior DeltoidThe Lateral DeltoidHelps to flex the shoulder
Propulsive Phase
Recovery Phase
Biceps BrachiiBicepsThe biceps work to flex our elbow as we move from extended to bent arm.
Recovery PhaseTriceps BrachiiTricepsThe triceps end our arms back into position, ready to pull again.
KickGluteal Muscle GroupThe GlutesHelps with kicking force
KickHamstring GroupHamstringHelps with kicking force
KickThe Quadriceps Music GroupThe QuadsHelp with the kick, engaging flexing of the knee
KickAdductor MusclesBrings the legs together during the kick
KickCalf MusclesUsed to bring the ankles and feet together.
This Table Shows The Primary Muscles Used To Swim Breaststroke

The breaststroke can be a very explosive stroke, using a lot of power. This can result in a great body workout, especially for your back and chest muscles.

If you want to gain some extra resistance from the water, then using aqua dumbbells as part of an aqua fit routine is a great way to build muscle in the pool. Personally, I like the Speedo Aqua dumbbells, (here is a link to them on Amazon), but nearly any type will work as well.

Which Muscles Do I Build Swimming Backstroke?

The backstroke differs from the other swimming strokes in that you are swimming on your back with your face out of the water.

Unlike the front crawl, breaststroke and butterfly, where the pectoralis major (the pecs) are the first muscle group to engage as part of the stroke, with the backstroke it is the latissimus dorsi (the lats) that do the majority of pulling work.

The following image is an overview of the primary muscles used in backstroke.

This Image Shows An Overview Of The Muscles Used To Swim Backstroke

We can also divide the backstroke into a propulsive and recovery phase, as we stretch our arms over our heads, catch the water, and pull to give us motion.

The arms must then rotate through the recovery phase to get back into position to repeat.

The following table details the main muscles used while swimming backstroke.

Backstroke PhaseMuscles Used
(Latin Name)
Muscles Used
(Common Name)
Description
Propulsive Phase
(The Catch & Pull)
Latissimus DorsiThe LatsA large back muscle which generates a lot of force while pulling.
Propulsive Phase
(The Catch & Pull)
Pectoralis MajorThe PecsA strong chest muscle worked as we pull through the water.
Propulsive Phase
(The Catch & Pull)
Biceps BrachiiBicepsThe biceps work to flex our elbow as we move from extended to bent arm.
Propulsive Phase
(The Catch & Pull)
Triceps BrachiiTricepsThe triceps end the pull phase as it brings our arms out of the water and ready to extend again.
Propulsive Phase
Recovery Phase
Erector SpinaeHelps body roll
KickThe Quadriceps Music GroupThe QuadsHelp with the kick, engaging flexing of the knee
KickGluteal Muscle GroupThe GlutesHelps with kicking force
KickHamstring GroupHamstringHelps with kicking force
This Table Shows The Primary Muscles Used To Swim Front Crawl

What Muscles Do I Use Swimming Butterfly?

The butterfly swim stroke is a very powerful and dynamic swim stroke. The stroke is executed by bringing the arms together and then sweeping them out and back in a butterfly-like motion.

Many of the same muscles used in the front crawl are also used in the butterfly; however, the arm motion also has some overlap with the breaststroke.

The following image gives an overview of the primary muscles used during the butterfly.

This Image Shows An Overview Of The Muscles Used To Swim Butterfly

The butterfly has the same underwater pull stroke as the front crawl, so we use the same muscles during the propulsive phase.

Here is a list of the primary muscle groups used when swimming the butterfly.

Butterfly PhaseMuscles Used
(Latin Name)
Muscles Used
(Common Name)
Description
Propulsive PhasePectoralis MajorThe PecsA strong chest muscle worked as we pull through the water.
Propulsive PhaseLatissimus DorsiThe LatsA large back muscle which generates a lot of force while pulling.
Propulsive PhaseBiceps BrachiiBicepsThe biceps work to flex our elbow as we move from extended to bent arm.
Propulsive PhaseTriceps BrachiiTricepsThe triceps end the pull phase as it brings our arms out of the water and ready to extend again.
Propulsive PhaseParaspinal MusclesCreates the undulating movement
Recovery PhaseDeltoid CuffPrimary shoulder muscle group used during the recovery phase as we move our hand into position to start the next pull cycle.
Recovery PhaseRotator CuffPrimary shoulder muscle group used during the recovery phase as we move our hand into position to start the next pull cycle.
Propulsive Phase
Recovery Phase
Levator ScapulaScapulaHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
RhomboidThe RhomboidsHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
Pectoralis MinorThe PecsHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
Trapezius (Lower & Middle)The TrapsHelps to stabilise our body as we move through the stroke.
Propulsive Phase
Recovery Phase
Rectus AbdominisThe AbsHelps body lift
Propulsive Phase
Recovery Phase
Transversus AbdominisCore MusclesHelps body lift
KickThe Quadriceps Music GroupThe QuadsHelp with the kick, engaging flexing of the knee
KickGluteal Muscle GroupThe GlutesHelps with kicking force
KickHamstring GroupHamstringHelps with kicking force
This Table Shows The Primary Muscles Used To Swim Butterfly

We exert a vast amount of energy while swimming the butterfly. Just like the front crawl, it is a great all-body workout, exerting our arm, shoulder, back, chest, core, and leg muscles.

Final Thoughts

Swimming really is a great and full-body workout, as we can engage muscle groups from all sections of our body, including the arms, shoulders, back, chest, core, and legs.

In addition, swimming is a low-impact exercise that is easy on our joints as we are buoyant in the water.

Swimming is fantastic for toning muscles, but not for “bulking up” or growing muscle. [source]

As we are only moving our own body weight (which is lighter due to buoyance) we are never progressively loading our muscles. Our muscles will tone nicely but will not get big.

If you want to get big muscles, then it might be better to hit the gym to move a larger weight or alternatively, start using training aids such as large hand paddles (like these ones from TYR on Amazon) so you feel more resistance as you move through the water.

Before you go, if you are interested in the swimming muscles worked, you may also be interested in my article How Long Should I Warm Up For Before Swimming?

Happy swimming!

Emma Moore

Hi, I am Emma, and I am obsessed with all watersports, from swimming to surfing and everything in between. I spend my free time in the water or preparing for my next water travel adventure.

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