How to Do Butterfly Stroke Kick (Without Feeling Like You're Fighting the Water)

Learning butterfly stroke kick can feel a bit like learning a dolphin dance - underwater! At first, it’s tricky. Your legs don’t feel like they kick with any power, your body feels useless, and the timing is all out of sync. Oh boy.

But guess what? You’re not alone - and you CAN do this.

My easy-to-follow guide is here to walk (well, swim!) you through it. By the end, you’ll understand:

• ✅ What the butterfly kick really is
• ✅ When to kick (yes, there’s a rhythm!)
• ✅ How to fix the usual beginner mistakes
• ✅ Drills that’ll actually help
• ✅ And how to feel smooth and confident in the water

Ready to feel the kick? Let’s go.

What Is the Butterfly Kick, Anyway?

Think of butterfly stroke kick as the last powerful part of the wave your body makes, just like a dolphin. You’re not just moving your legs - your whole body joins in.

It’s not two legs flapping. It’s a smooth motion that starts at your head, moves through your chest, then your hips, and ends with a powerful downward kick and ends with your feet flicking.

And here’s the kicker (pun intended!): every full butterfly stroke has two kicks:

1. A smaller first kick that helps your arms move over the water.
2. A stronger second kick that gives you a boost forward.

When your kicks are timed right, butterfly stroke feels almost effortless. When they’re off? It’s like swimming through mud. But don’t worry - we’ll get your timing just right.

Butterfly stroke Kick Timing Made Easy

Butterfly kick has a beat to it - kind of like music. Imagine the rhythm like this: kick - pull - kick - recover. Over and over again.

Here’s the breakdown:

➤ First Kick: the "lift"➤ Second Kick: the "boost"

• When? As your arms are recovering over the water.
• Why? This one helps lift your body up to make space for your arms.

• When? As your arms dive back in and pull through the water.
• Why? This is your power kick - the one that sends you gliding forward.

📝 Beginner Tip: Try saying this in your head as you swim - kick (arms up), kick (arms down). It helps set your rhythm!

It’s a Whole-Body Move (Not Just Your Legs)

Many new swimmers think butterfly kick comes from the legs. Truth is? It comes from your core and hips.

Here’s how your body joins the dance:

• Chest: You start the motion by gently pressing it down.
• Hips: Swing them up and down - this is where your power starts.
• Knees: Let them bend a little - but don’t lead with them.
• Feet: Keep them pointed and loose, like you’re flicking water behind you.

I cover several drills, all with coaching points that deal with fine-tuning this kicking technique in my book 'How To Swim Butterfly'. 

Butterfly Stroke Kick Technique Video

Struggling? Here Are the Most Common Butterfly Kick Mistakes

It’s totally normal to feel like you’re just splashing around at first. Let’s fix the most common beginner problems:

❌ Mistake: Kicking from the knees

• What it feels like: Like your legs are flailing or your thighs are burning
• What to try: Focus on starting the motion from your hips. Practice with arms stretched out like Superman, gently flowing your body like a wave.

❌ Mistake: Kicks feel off or are mistimed

• What it feels like: Like you’re not sure when to kick, and your stroke feels clunky
• What to try: Try repeating “kick (arms up), kick (arms down)” in your head - helps keep the rhythm.

❌ Mistake: Forgetting the up-kick

• What it feels like: Like you stall between strokes
• What to try: Do drills that focus on lifting your legs, not just pressing them down.

❌ Mistake: Breathing messes everything up

• What it feels like: Your hips drop every time you breathe
• What to try: Keep your breath quick and low (just lift your chin slightly). Or try practising with a snorkel to stay in rhythm.

Easy Butterfly Stroke Drills That Actually Help

These drills are beginner-friendly and really work. You can do them during your swim practice or even at the pool for fun.

Superman Kick

• Stretch your arms out in front, head down
• Focus on making a wave with your body - chest, hips, knees, feet
• Try short lengths (10–15m) just kicking

Kick with Fins

• Put on short fins and just kick on your front
• Feel the flow of the motion - don’t force it
• Helps build strength and teaches rhythm

3-3-3 Drill

• 3 strokes with just your right arm, then 3 with your left, then 3 full strokes
• Keeps your kick moving the whole time
• Super helpful for timing

Slow-Mo Kick

• Practice kicking slowly on your front - feel each part of the wave
• Great for building awareness

Snorkel Drills

• Put on a snorkel and just focus on your kick (no breath timing needed)
• You’ll feel what’s going right - and what’s not

Frequently Asked Questions About the Butterfly Kick

1. What is the butterfly kick in swimming?

The butterfly kick is the undulating leg motion used in the butterfly stroke. Both legs stay together and move in a wave-like motion, starting from the chest and hips, flowing down through the knees to the feet. It’s often called a “dolphin kick” because of how it resembles a dolphin’s movement through water.

2. How do I learn the butterfly kick properly?

Start by practicing with your arms at your sides or holding a kickboard. Focus on keeping your legs straight and kicking from your hips, not your knees. Try using fins to exaggerate the movement and help you feel the correct rhythm. Use small, controlled kicks and let your body move like a wave from top to bottom.

3. Why is my butterfly kick not working?

The most common issues are:

• Kicking from the knees instead of the hips
• Keeping the body too stiff (no wave motion)
• Not pointing your toes or letting your ankles relax

To fix this, focus on relaxing your legs, leading the motion from your chest and hips, and practicing drills that reinforce the right feel for the water.

4. What’s the difference between butterfly kick and dolphin kick?

They’re very similar, but used in different ways:

• Butterfly kick is used during the full butterfly stroke (with arms).
• Dolphin kick is often used underwater during starts and turns (no arm movement).

Both use the same undulating leg motion, but the context is different.

5. How many kicks per stroke in butterfly?

Most swimmers use two kicks per stroke cycle:

• A small kick as the arms enter the water
• A stronger kick during the arm pull and body lift for breathing

This kick-timing creates a rhythm that powers the stroke and helps with timing.

6. Should I use fins to learn the butterfly kick?

Yes! Fins are an excellent tool for learning the butterfly kick. They amplify your leg motion and help you feel the flow of the wave through your body. Fins also build confidence and strength while you develop proper technique. Just remember to remove them once you’ve built the rhythm so you can master the kick naturally.

7. Can beginners learn the butterfly kick?

Absolutely. While the butterfly kick can feel tricky at first, with the right drills, a relaxed body, and some patience, most beginners can learn it. Start slow, focus on technique, and don’t be afraid to use tools like fins or kickboards to help build your confidence.

💡 Bonus Tip:

Still struggling with your kick? Download my free technique guide or check out my full “How To Swim Butterfly” book for step-by-step help.

Now perfect the rest of Your Butterfly stroke...

Now you are on track to making considerable improvements to your butterfly leg kick, download my book 'How To Swim Butterfly', and get your arm pulls, breathing and coordination to follow suit. 

Download this instantly to your mobile or tablet device and get a detailed breakdown of the whole stroke, plus butterfly drills that focus on each part of the technique. 

 Click below to download your copy, or click here for more information.

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Real-Life Questions and Answers

I would like some advice about a problem with breaststroke leg kicks when swimming the butterfly stroke. 'It is important first to understand why your son is using a breaststroke leg kick each time he breathes for butterfly.'

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