The flutter kick powers backstroke, keeping swimmers streamlined and fast.

Backstroke magic often hides in plain sight—the flutter kick. If you’re cruising along on your certification journey, you’ll hear this kick mentioned a lot. It’s the one that keeps swimmers riding a steady, streamlined path on their backs, while delivering propulsion with every alternating kick. Let me walk you through why this kick is the go-to for backstroke, how to teach it, and how to spot the quick missteps that can throw a swimmer off balance.

What kick is primarily used in backstroke—and why it’s the faithful workhorse

The flutter kick is the star here. In backstroke, the body stays on the back with the face up, eyes looking toward the ceiling or the sky. That position requires a kick that does not disrupt the line of the body or yank the swimmer’s center of gravity every time a leg moves. The flutter kick provides that smooth, continuous propulsion while keeping the swimmer’s hips level and the torso buoyant.

Here’s the thing: this kick is not about brute force. It’s about rhythm, timing, and a tiny bit of energy management. The legs move in alternating fashion—one leg pushes down while the other recovers up. The movement is mostly horizontal, with the power coming from the hips and ankles rather than from knee-dominant action. If you watch a swimmer from the side, you’ll notice how the motion stays steady and almost effortless. That’s not magic; that’s technique.

From a coaching angle, the flutter kick is incredibly forgiving for beginners. It encourages a long glide and a stable torso, both of which are essential as swimmers learn to coordinate arm pull, breathing, and rhythm. And because the kick stays relatively compact, it’s easier to maintain a consistent tempo across laps. Consistency is the name of the game in backstroke, and the flutter kick hands you that steady heartbeat under the water.

How the flutter kick stacks up against other kicks

If you’ve ever wondered why backstroke doesn’t borrow the dolphin kick or the breaststroke kick, here’s the quick rundown:

• Dolphin kick: This one is a two-for-one with the body—both legs move together in a whip-like motion. It’s the signature move for butterfly, where the hips and torso work in a coordinated, undulating rhythm. For backstroke, that synchronized, up-and-down wave would wreck the horizontal line you’re aiming for, so we save the dolphin kick for butterfly and some advanced elements of other strokes.

• Breaststroke kick: A circular, whip-like motion that drives propulsion forward while the body remains mostly vertical in the water. Backstroke needs a kick that doesn’t disrupt the swimmer’s position or create a lot of vertical movement. The breaststroke kick just isn’t compatible with the backstroke’s streamline requirements.

• Scissor kick: Classic in side-stroke and other niche positions, but not the go-to for backstroke mechanics. It tends to knock the swimmer off a clean line and can introduce drag when you’re trying to stay on your back and facing up.

Understanding those distinctions isn’t about pickiness for its own sake. It’s about preserving the swimmer’s body position and maximizing efficiency, especially during longer sets or race-pace backstroke. The flutter kick gives you the control you need without sacrificing speed.

Common missteps—and how to fix them

Even the best kicks can slip into a less-than-perfect groove if a swimmer isn’t paying attention to the cues. Here are the usual suspects and practical fixes you can share in your coaching notes:

• Kicking from the knees instead of the hips: This creates a stiff, inefficient line. Fix: cue the swimmer to lead from the hips, with a relaxed knee and ankle. A simple touchpoint is “kick from the hip, not from the knee”—and then watch the line of the leg from hip to toe to ensure it stays fluid.

• Overeager, heavy kicks that sink the hips: Too much power up high can drop the hips and disrupt balance. Fix: encourage small, rapid movements and a long, straight leg. Remind swimmers that speed in backstroke comes from frequency and efficiency, not brute force.

• Tense ankles or pointed toes that create drag: Tension kills propulsion. Fix: relax the ankles, let the feet float into a natural point, and focus on soft, continuous movement. A quick drill is to let the feet float and simply feel the water—don’t fight the resistance, ride it.

• Uneven kick tempo: If the left leg dives harder than the right, you’ll see asymmetry that hurts symmetry in the water. Fix: use tempo cues and metronome-like counting to keep the rhythm even. A practical cue: “two kicks per cycle, one breath per cycle” can help with timing.

Drills to help the flutter kick click

Drills are the bridge between knowing the theory and feeling the mechanics in real water. Here are a few practical options that fit naturally into a fitness swim setting:

• Backstroke glide with a light kick: Have the swimmer float on their back, arms at the sides, and work a calm flutter kick for 20–30 seconds, then rest. Focus on keeping hips level and a steady rhythm. This reinforces body position without the distraction of arm pull.

• Kick on the back with a float belt or buoy under the hips: A small flotation aid helps maintain a comfortable, level back position while the legs practice the kick. Cue quiet ankles, a relaxed knee, and a smooth downbeat followed by an easy recovery.

• Wall-assisted flutter kick with a hand on the wall: Stand beside the pool, press a hand lightly on the wall for balance, and practice a compact flutter kick while keeping the torso steady. This drill isolates the kick and reduces the chance of compensating with the upper body.

• Alternating-leg tempo drill: Use a tempo cue (like tapping a drum beat in your head) to pace each leg’s downbeat and recovery. This builds coordination and helps swimmers feel the rhythm rather than just trying hard.

• No-breath backstroke kicks: If the swimmer is comfortable on their back, remove breathing from the equation to focus on the mechanics. It’s amazing how much clarity you gain when the breath isn’t part of the equation.

Coaching cues that actually translate into better backstroke

The right cues can make a big difference, especially for new swimmers who are still syncing body position with propulsion. Here are a few that tend to stick:

• “Kick from the hips, not the knees.” A perennial favorite that helps swimmers avoid stiff, inefficient motions.

• “Keep the hips level.” This one ties directly to stability in the water. A swimmer who keeps the hips up naturally reduces drag and maintains a cleaner line.

• “Feet relaxed, ankles loose.” Tension is a speed killer. Loose ankles feel more like a paddle than a brick.

• “Small, quick, continuous.” Length and cadence matter. Quick, consistent kicks beat slow, sporadic ones.

• “Let the water carry you.” The backstroke is as much about glide as it is about propulsion. Remind swimmers to trust the water and use the kick to maintain progression without fighting every inch.

Bringing it all together in a workout

In real-life coaching, you’ll weave the flutter kick into a broader backstroke progression. Here’s a simple, practical flow you can adapt for a session with swimmers of mixed levels:

• Warm-up: a gentle backstroke with a light flutter kick for 4–6 lengths, focusing on head position and a relaxed kick.

• Skill block: drills that isolate the kick (as described above) for 6–8 minutes.

• Integration block: combine backstroke with arm pulls using a steady kick to hold the body line. Emphasize breathing rhythm and timing.

• Endurance piece: longer backstroke sets with a controlled, efficient flutter kick. Encourage swimmers to monitor their hips and keep a consistent tempo.

• Optional add-ons: if you’re teaching more advanced swimmers, introduce a slight increase in tempo with a flutter kick variation or add a tempo trainer to help lock in the rhythm.

Why this matters beyond the lane

Mastery of a single technical detail—like the flutter kick for backstroke—has a ripple effect. When swimmers stay balanced and propel efficiently, they conserve energy. That means longer workouts without feeling blown out, better lap times, and more confident water experiences. For instructors, it’s a clear win: clear cues, concrete drills, and a visible improvement in performance after a few sessions.

A quick, human-side reflection

Backstroke can feel a little awkward when you’re still getting the hang of it—the face up, the water behind you, the way the body has to trust a different rhythm. It’s a lot like learning to ride a bicycle with the wind in your hair: once you find the cadence, it feels almost effortless. The flutter kick is the steady pedal stroke that makes it all possible. If you’ve ever doubted your ability to guide someone through new water skills, remember that small, consistent tweaks—just a couple of cues, a few drills, a patient explanation—can unlock a swimmer’s confidence and speed.

Closing thoughts

So, to recap in one crisp line: backstroke relies on the flutter kick. It’s the practical, efficient choice that supports a clean line, steady propulsion, and a comfortable breathing stance. When you coach, frame your guidance around hip-driven movement, relaxed ankles, and a calm, continuous rhythm. Pair that with targeted drills, and you’ll help swimmers glide with less effort and more control.

If you’re building a library of coaching notes, keep this takeaway handy: the flutter kick isn’t just a technique; it’s a foundation. It shapes how a swimmer moves through space, how they handle fatigue during sets, and how they approach backstroke with confidence. And as you work with different swimmers—some racing toward goals, some just enjoying the water—you’ll see how a single, well-timed cue can click into place and spark real improvement.

So next time you’re at the pool deck, cue the flutter kick with clarity, watch the hips stay level, and celebrate those small wins—the moments when a swimmer’s backstroke finally feels smooth, steady, and almost effortless. After all, that’s the kind of progress that makes water-based fitness feel both accessible and thrilling.