How to Tread Water Eggbeater Style: With Expert Tips!

Want to become a strong swimmer in lakes, oceans, or just the deep end of the pool? Treading water is an essential skill to swim in deeper waters, and the eggbeater kick is one of the most effective and energy-conserving ways to stay afloat. The eggbeater kick is basically just a breaststroke kick, except you’re alternating the leg that’s kicking rather than kicking them both simultaneously. But we’ll break that all down for you in the guide below, from practicing the breaststroke kick to mastering the eggbeater style of treading water. Just keep swimming!

Eggbeater Swimming: Quick Steps

Bring your right knee up toward your armpit with your heel near your butt.
Turn your knee outward and flex your right foot.
Kick your foot out and around in a circle, then bring it together with your left foot.
Point your right foot only once your two feet are together.
Repeat with your left leg, then alternate the kick between your legs in a quick rhythm.

Section 1 of 5:

How to Do the Eggbeater Kick

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Learn the breaststroke kick first. If you don’t already know how to swim the breaststroke, then that’s an essential first step to learning the eggbeater kick—which is the same as the breastroke kick but with alternating legs! Follow these simple steps to master the breaststroke kick:^{[1]
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- Bring your knees up as if they’re moving toward your armpits.
- Place your heels near your butt, but keep your feet apart and parallel to each other.
- Turn out your legs by slightly spreading your knees apart—not by twisting your legs or feet.
- Flex your feet so that they’re not pointed.
- Kick both of your feet outward to the side, then move them around in a circle.
- Bring your feet together and point them.
- That’s one completed breaststroke kick!
To really get the hang of the breaststroke kick, practice it on your back so that you can see exactly what your legs are doing. Float on your back as if you were about to swim backstroke, then do the breaststroke kick at least 10 times. Continue practicing until the kick begins to feel like muscle memory or second nature.^{[2]
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Stand upright and do the breaststroke kick with alternating legs. Now that you’ve mastered the breastroke kick, it’s pretty easy to do the eggbeater kick since this style of treading water is just the breaststroke kick with alternating legs. So, instead of moving both legs simultaneously like you were in the breastroke kick, move one leg at a time according to these steps:^{[3]
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- Bring your right knee straight up with your heel near your butt.
- Move your right foot to the side and flex.
- Kick your right foot outward to the side of your body.
- Move your right foot out and around to meet your left foot, then point your foot.
- Repeat these steps with your left leg.
- That’s an eggbeater kick!
EXPERT TIP

Jacob Siegel
Swim Instructor
Jacob Siegel is a Swim Instructor and the Founder of Superhero Swim Academy. Since 2018, Superhero Swim Academy has been a place for parents seeking comprehensive, compassionate, and quality swim instruction for their children. Jacob and his team offer both private and group lessons, as well as online video courses for those who want to learn at a distance. Their social profiles on YouTube, Facebook, and TikTok have become the largest online resource hub for free, accessible information on teaching children to swim. Jacob is a Certified Lifeguard, Swim Instructor, and Scuba Diver, and has been featured in various publications, including the Epoch Times, ESPN, and Lad Bible. He also specifically has experience working with young and special needs children.

Jacob Siegel
Swim Instructor

The eggbeater kick works by pushing water down with the feet. You’re bringing your knees up and down and back and forth while pushing the water down with the bottom of your feet. But you don’t push them straight down, you push them out from side to side. As you push the water down with your feet, you’re pushed upward.
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Practice the eggbeater until you can keep a rhythm without hands. Continue moving your legs in the eggbeater swimming movement until you can do so in a steady, relaxed rhythm. If it helps, start with your arms below the surface of the water and use a sculling action to keep you afloat.^{[4]
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- Eventually, you should be able to stop using your hands and move your body higher so that your hands, shoulders, and arms are above water.
- If you’re struggling to practice the kick in the water, try practicing while sitting on a bench or hanging onto the edge of the pool.
- Sculling is a technique where you stretch your arms to the side and keep them submerged in the water. Face your palms inward, keep your arms straight, and move your hands together and apart repeatedly in one fluid motion. This movement should help to keep you afloat.^{[6]
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Section 2 of 5:

Common Mistakes to Avoid

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There are a few common mistakes to look out for when learning to tread water eggbeater style. While this treading technique will eventually become muscle memory and feel easy for you, the technique can be difficult to master at first. Watch for these common mistakes as you’re learning the eggbeater kick:^{[7]
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- Pointing your feet: Your feet should be flexed, not pointed, up until the very moment that your feet are brought together at the end of the kick.
- Turning your foot while kicking: When you kick your legs out to the side, avoid twisting or rotating your foot or leg.
- Bringing your feet together at the start of the kick: At the beginning of the kick when your knees are near your armpits, your feet shouldn’t be together—keep about 1 foot (300 mm) of distance between them.
- Letting your knees drop: It’s important to pick your knees up high, as if to reach your armpits, throughout the kick. Letting your knees drop lower will make it more difficult to stay up in the water.

Section 3 of 5:

What is the eggbeater kick?

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The eggbeater kick is an alternating series of one-legged breaststroke kicks. In an eggbeater kick, the swimmer’s legs alternate quickly between breaststroke kicks. Since there are no breaks between kicks (as there would be when both legs are moving at the same time), the swimmer is able to stay stable in the water without any swaying or dipping.^{[8]
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- When it comes to mechanics, the eggbeater kick works because the legs are being rotated circularly while the feet are flexed and angled. As a result, the water above the foot moves faster than the water under the foot, creating a pressurized force that propels the swimmer upward.^{[9]
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Section 4 of 5:

When is the eggbeater kick used?

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Eggbeater kicks are used in water polo, synchronized swimming, and lifeguarding. While any strong swimmer should be able to find a use for the eggbeater kick, it’s most often seen in a few different types of swimming activities. Water polo players, particularly the goalkeeper, use the eggbeater kick to stay afloat while leaving their arms free to control and pass the ball.^{[10]
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- Synchronized swimmers also use the eggbeater kick to stabilize themselves in order to perform other tricks, like lifting their teammates out of the water.^{[11]
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- Lifeguards are also trained in eggbeater swimming since it allows them to stabilize their upper body better than other techniques, leaving their hands free to rescue struggling or drowning swimmers.
- Anyone who finds themselves in deep waters should really know how to tread water egg beater style—this kick is the most efficient way to tread water, so it can be a convenient and even life-saving skill for any swimmer.^{[12]
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Section 5 of 5:

Other Ways to Tread Water

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Try other water-treading techniques like the flutter kick and frog kick. Eggbeater style isn’t the only way to tread water—in fact, there are quite a few options and techniques to help you stay afloat! While eggbeater kicking is considered the most energy-efficient way to tread water, it’s also one of the most difficult techniques to do correctly, so you can try one of these other kicks while you practice your eggbeater:^{[13]
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- Pedal Kick: Flex your legs and move them in a circular motion, as if pedaling a bike.^{[14]
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- Dog Paddle: Alternate your arms in a clawing motion while pointing your toes and kicking your feet.^{[15]
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- Flutter Kick: Outstretch your arms, point your toes, and kick your feet rapidly in a consistent back-and-forth motion.^{[16]
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- Frog Kick: Start with your legs together, then bend them at the knees before quickly extending them and whipping them to the side. Flex your feet while your legs are together but point your toes when you kick them out.
- Helicopter: Float on your black and move your hands in a backwards circular motion while kicking your feet up and down with pointed toes.
- Certified swim instructor Jacob Siegel also advises to “fill your lungs with air and use that to float as well,” regardless of the treading technique you’re using. “That will help you to tread water without using your arms.”

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Question

I find it hard to keep my legs straight when swimming. What can I do?

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Just remember to point your toes more, but only a little. Otherwise, you could get cramp.

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How long does it take to get used to the egg beater?

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It can vary. Just keep practicing and using it, and it will become more natural.

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When I kick to tread, I start drowning in water. What do I do?

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Make sure that when you are eggbeating that you keep your feet flexed (pull your toes upwards towards your leg) and that your legs are moving inward. Your right leg will turn counter-clockwise, and your left leg will turn clockwise. Also, move your hands back and forth with your palms facing downwards (like you are spreading butter on toast): this is called sculling.

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Tips

Eggbeater swimming can sometimes result in knee injuries if not done correctly. Keep in mind that the power behind the kick should come from the hips, not the knees. The knees are used to change directions, but the propulsion comes from the hip. If you feel discomfort in your knee at any time, stop immediately and adjust your technique.^{[17]
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Eggbeater kicking can be super tiring when you’re first learning, but with just a few days of practice it should become muscle memory and a highly effective tool. However, be alert for fatigue—if you sense yourself getting exhausted, switch to a lower energy method of staying afloat.

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It may take some time learning to keep your hips stable while doing this, so consider having someone hold your knees in place as you practice.

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