Flutter Kicks
Muscles worked
Instructions
- 1On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- 2Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- 3Start the movement by lifting the left leg higher than the right leg.
- 4Then lower the left leg as you lift the right leg.
- 5Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.
About Flutter Kicks
Flutter kicks are a bodyweight exercise in which the straight legs, lifted off the floor, alternate in small vertical movements. Despite the name, they mainly recruit the glutes and hamstrings while strongly engaging the lower abs, which must hold the position and stop the pelvis from tipping. That is the key point: keep the lower back pressed into the floor throughout the set. The lower you drop the legs, the harder it is for the abs and the riskier for the lumbar spine. Raise the legs higher to make it easier, keep them low to make it harder.
check_circleBenefits
- check_circleTones the glutes and hamstrings through continuous small beats
- check_circleBuilds lower-ab endurance to keep the pelvis stable
- check_circleRequires no equipment and travels anywhere, great as a finisher
lightbulbExecution tips
- lightbulbKeep the legs straight and the beats short and quick
- lightbulbPress the lower back into the floor by bracing the abs
- lightbulbBreathe steadily without holding your breath
- lightbulbSlide your hands under the glutes if the back arches
warningCommon mistakes
- warningMaking the beats too wide, which arches the lower back
- warningLifting the torso and straining the neck instead of the legs
- warningBending the knees and losing tension on the hamstrings
- warningGoing too fast at the expense of control
helpFrequently asked questions
How long should I hold flutter kicks?expand_more
Work in sets of 20 to 40 seconds, keeping the lower back on the floor from start to finish.
What if my lower back arches?expand_more
Reduce the range, raise the legs slightly higher, or place your hands under the glutes for support.
Do flutter kicks give a flat belly?expand_more
They strengthen the core but do not 'burn' fat locally. A flat belly comes from an overall calorie deficit; flutter kicks contribute by building the trunk, not by targeting belly fat.
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