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Improve your kicking in breaststroke

Developing your breaststroke kicking technique is vital for improving your swimming.

The breaststroke kick provides most of the propulsion, and it is the most technical kick of the four common swimming strokes.

We’ve developed some basic kicking tips to help you improve, as well as a useful video at the bottom of this page.

Sign in to our Members Area on to view more breaststroke videos, as well as more useful tips on health and nutrition.

Tips for kicking in breaststroke

  1. The breaststroke kick starts with your legs in a streamlined position and your feet pointed.
  2. Bring your heels towards your bottom with the soles of your feet facing the ceiling.
  3. As your heels near your bottom, your knees should be a little over hip-width apart, facing down and slightly out.
  4. Concentrate on bringing your feet to your bottom rather than your knees to your chest.
  5. As your heels come up, turn your feet and knees out and push backwards in a circular motion.
  6. Keep your feet in this flat, turned out position rather than loose.
  7. The kick finishes with your legs together, stretched an in a streamlined position with your feet pointed.

Breaststroke kicking video

This short video from our Swim England Members site will help you get your breathing right. Remember, practice makes perfect.