Swimming Technique: The Butterfly Kick

The butterfly kick or dolphin kick is the kick used while swimming the butterfly stroke.

Like in the freestyle stroke and backstroke, the legs move up and down during the kick. However, unlike in those strokes, both legs move up and down simultaneously.

Butterfly Dolphin Kick Video

Let's watch how a guy named Michael Phelps does the technique. His technique isn't bad, do you know him? ;-)

The Technique

First of all, the kick is really a continuation of the body undulation that starts in the upper body and travels down to the hips and finally in the legs. Here's how to do it:

  • The legs are kept together and the feet are flexed and point away from the body.
  • As discussed above, the legs move synchronously.
  • During the body undulation, the legs simply follow the hips when they drive down. The knees bend slightly and the feet follow down.
  • When the hips starts to rise again, the knees extend and the feet kick down like cracking whips.
  • The hips then fall again and the cycle starts anew.

Some Swimming Tips

  • There are really two dolphin kicks during the butterfly stroke's cycle: a big kick to bring the chest out of the water and a smaller kick when the arms stroke down.
  • If you have trouble with this technique or with the undulation, we have some body undulation and dolphin kick drills that should take care of this.

Related Pages


Back from Butterfly Kick to Butterfly Stroke