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How to Kick Front Crawl (Without Feeling Like You're Fighting the Water)

If you're here, chances are you're either just learning to swim or trying to figure out why, no matter how much you kick your legs for front crawl, you don't seem to be going anywhere fast. Don't worry - you're in the right place, and you're definitely not alone. Kicking in front crawl can feel weird at first. But with a few tweaks and a little practice, you'll be confidently cruising through the water.

Why the Kick Even Matters

So, let's quickly clear up a common myth: front crawl kick isn't about powering you through the pool like a jet engine. Nope, it's more like the secret helper that keeps your body balanced, steady, and streamlined.

Here's what your kick's really doing for you:

• Lifting your hips up so your body doesn't sink and slow you down.
• Helping you stay balanced, especially when your arms are doing most of the hard work.
• Giving a little push, which is especially useful when you're sprinting.

Bottom line? A good kick makes everything else in your stroke work better. Cool, right?

The Basics: What a Good Kick Looks Like

Picture this: small, quick kicks, kind of like you're shaking water off your feet. You're not trying to smash the surface or splash your way across the pool. Here's what to focus on:

• Start the movement from your hips. Not your knees. Think "wiggle," not "pedal."
• Slight bend in the knees - just a tiny bit. We're not doing karate here. 😉
• Loose ankles. Point those toes and keep your feet relaxed.
• Keep it narrow. Your legs should kick just under the water, staying within your body's line so you're not creating drag.

Common Mistakes (and How to Iron Them Out)

If you're finding it tricky learning how to kick front crawl, no stress - that's part of learning. But let's flag a few of the most common kicking slip-ups so you can catch them early…

❌ Kicking from the knees

This one's very common. It's like trying to ride a bike underwater.

Fix it: Think about your whole leg moving as one piece, starting from the hips. A gentle, snappy wiggle is what you're after.

❌ Big splashes

Unless you're doing a water show, splashing is a sign your feet are too high or you're kicking too hard.

Fix it: Dial it back. Keep your feet just below the surface. If you could see your feet kicking, it should look like the water is boiling, not spraying everywhere.

❌ Stiff ankles

If your feet feel like planks, they're not doing their job.

Fix it: Loosen up. Do some ankle rolls before you swim. Pretend you're trying to paint circles with your toes underwater.

Quick Fix Table: Front Crawl Kick Mistakes at a Glance

❌ Mistake	✅ What It Means	💡 Quick Fix
Kicking from the knees	Too much knee bend — looks like pedaling	Start from hips, keep the whole leg moving like a whip
Big splashes	Feet breaking surface, kicking too hard	Dial back, keep kicks small and underwater
Stiff ankles	Your feet don’t flex and resist the water	Relax your ankles — point toes and try ankle rolls
Wide kick	Legs stray outside your body line	Kick narrow, with feet just under your hips
Overkicking	Too much effort = quick fatigue	Use a 2- or 6-beat kick — light and rhythmic

Drills That'll Help You Nail Your Front Crawl Kick

Streamline Kick on Your Back

Why it helps: It teaches you to kick while staying aligned and afloat.

How to do it:

1. Float on your back with arms stretched over your head (like Superman).
2. Keep your core tight and your legs gently kicking.
3. Try staying in a straight line - think arrow, not banana.

Vertical Kicking

Why it helps: Builds strength and teaches control.

How to do it:

1. Tread water without using your arms (just cross 'em or hug yourself).
2. Kick straight up and down with small, fast kicks.
3. Try it for 20–30 seconds. You'll feel it in your legs—and that's a good thing!

Side Kicking

Why it helps: Gets you used to body rotation and helps you balance better.

How to do it:

1. Float on one side, bottom arm out front, top arm at your side.
2. Kick gently, keeping your body straight.
3. Switch sides every 25 meters or so.

Frequently Asked Questions About Front Crawl Kicking

How fast should I kick in front crawl?

Answer: Most swimmers kick at a steady, relaxed pace - about 6 kicks per arm cycle is common. Sprinting? You can increase speed, but for distance swimming, keep it light and efficient.

Why do I sink when I kick?

Answer: This usually happens because of poor body position or kicking from the knees. Start your kicks from the hips and keep your head in line with your body. Also check that your ankles are relaxed and feet pointed.

Should I use fins to improve my kick?

Answer: Yes, fins can help you develop better ankle flexibility and feel what an effective kick should feel like. But use them as a tool - not a crutch. Alternate fin sets with regular kick practice.

How many kicks per stroke is ideal?

Answer: There’s no single “right” number, but a 6-beat kick (3 kicks per arm) is most common. Some elite swimmers use 2 or 4 depending on stroke rhythm, distance, or preference.

Can I just swim without kicking much at all?

Answer: You can, especially if you have a strong upper body - but you’ll be slower and less balanced. A light, well-timed kick keeps you aligned and reduces drag, making swimming smoother and easier.

Download your front crawl cheat sheet

Need something handy with you on the poolside to help? No problem!

Download this front crawl cheat sheet to keep handy during your next swim. It's simple, visual, and easy to follow.

How to kick front crawl in action!

If you're a visual learner, the video below could just be the help you need. 

Stretch & Strength Tips (for Dry Land)

Yep, what you do outside the pool helps too.

• Ankle circles: Loosen up those joints.
• Leg raises: Fire up those hip flexors.
• Planks: Solid core = better body position in the water.

Take five minutes before or after your swim to add a couple of these in. It'll pay off!

Got the leg kick?  Now for the rest of Front Crawl...

Now you've learnt how to kick front crawl, grab a copy of my hugely popular book 'How To Swim Front Crawl' and use the drills, exercises and tips to perfect and piece together the other parts of the swimming stroke.

Inside you will discover 22 of the most important basic exercises that will help you to learn, fine-tune and master front crawl swimming stroke. (click here for an instant preview)

Get the most out of your front crawl and download your copy today! 

Related Pages

Problem Swimming And Not Moving When Kicking Your Legs? 'I've been having swimming lessons for the last 8 weeks now, my problem is that I am swimming and not moving.'

Not Moving When Kicking With A Kick Board.  'I have never been able to move when kicking with a kick board. It’s got to be my leg kick. What can I do to correct this?'

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