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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
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
- check_circleAccessible to beginners while still progressive in duration and range
- check_circleA good warm-up or finishing exercise for an ab session
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
- lightbulbKeep the chin slightly tucked so the neck isn't strained
- lightbulbGradually increase set duration rather than kicking speed
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
- warningSpeeding up the kicks without control just to last longer
- warningLetting the pelvis tilt, a sign the lower back is no longer stabilized
tuneVariations and alternatives
- tuneStraight-leg floor scissors — a similar crossing movement, targeting the lower abs slightly differently.
- tuneLeg raise — greater range, more demanding on the lower back.
- tuneElevated-leg flutter kicks — an easier version with the legs held higher.
- tuneFlutter kicks with resistance bands — adds light resistance once the basic version is mastered.
person_checkWho it's for and level
Flutter kicks suit all levels, including complete beginners, thanks to their simplicity and adjustable intensity based on leg height. They're also a good choice for trainees returning to exercise after a break who want to gently reintroduce the lower abs to endurance work.
shieldSafety and precautions
The main point to watch is the lower back: as soon as it lifts off the floor, stop or raise the legs higher to regain control. This exercise is generally discouraged during pregnancy and should be avoided with active or recent lower-back pain.
calendar_monthWhere to place it in your program
Ideal at the end of an ab session or as a dynamic trunk warm-up, 3 sets of 20 to 40 seconds, 2 to 3 times a week. It also fits very well into circuit training thanks to its minimal equipment needs.
helpFrequently asked questions
How long should I hold the flutter kicks?
Work in sets of 20 to 40 seconds, keeping the lower back on the floor from start to finish.
What's the alternative if my back arches?
Reduce the range, raise the legs a bit higher, or slide your hands under the glutes to support the pelvis.
Does this exercise burn belly fat?
No, it strengthens and builds endurance in the lower abs but doesn't specifically target localized fat loss.
How often should I practice this exercise?
2 to 3 times a week is enough, at the end of an ab session or as a finisher.
Can I do this exercise every day?
Yes, it's a light bodyweight exercise that tolerates a higher frequency than loaded movements, as long as technique stays correct.
What kick amplitude should a beginner use?
Start with the legs raised fairly high at first, then gradually lower them as your bracing improves.
Is this exercise suitable during pregnancy?
No, supine ab exercises with pressure on the midsection are generally discouraged after the first trimester; check with a doctor.
Can I add resistance to this exercise?
Yes, light resistance bands around the ankles increase the difficulty once the basic version is mastered.
Can I do this exercise at the end of a warm-up instead of a session?
Yes, at low intensity and short duration, it also works well as lower-ab activation during a warm-up.
What's the difference from straight-leg scissors?
Flutter kicks use an alternating vertical motion, while scissors cross the legs horizontally.
Can I do this exercise in a pool?
Yes, an aquatic version exists and reduces impact on the lower back thanks to the water's buoyancy.
Should I sync my breathing with each kick?
No, keep a steady, continuous breathing pattern rather than syncing it to each small leg movement.
Is this exercise used in military-style training?
Yes, it's a classic in military physical preparation and swimming programs for lower-ab endurance.
Do I need to wear shoes for this exercise?
No, it's done barefoot or in socks; what matters is comfort and freedom of movement for the legs.
Can I include this exercise in a Pilates session?
Yes, it's a movement very close to the Pilates spirit, which emphasizes control from the body's center.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.