Flutter Kicks

Strengthen your glutes and hamstrings with flutter kicks. Lying on your back, rapidly alternate small kicks with straight legs just above the floor.

IntermediateHips Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Flutter Kicks

Compound

Incline Alternate Flutter Kicks

Hips · Body weight

Intermediate

Description

Lying flat on your back, lift your legs off the ground and alternately kick your legs up and down.

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How to do Flutter Kicks

01
Setup
Lie flat on your back on a mat, extending your arms alongside your body with palms down for support, and keeping your legs straight and together.
02
Setup
Engage your core by pressing your lower back firmly into the mat, then lift both legs approximately 6-12 inches off the ground, keeping them completely straight.
03
Exhale as you smoothly lift one leg slightly higher (e.g., to 12-18 inches) while simultaneously lowering the other leg a few inches closer to the floor without letting it touch.
04
Inhale as you alternate the leg positions, lifting the lower leg as the higher leg lowers, maintaining continuous tension and core engagement.
05
Continue this alternating, controlled kicking motion for the desired duration, focusing on keeping your legs straight and your core tight throughout the entire set.

Tips

Control the range of motion by performing smaller, deliberate kicks; this is more effective for glute and hamstring engagement than large, uncontrolled swings.
Maintain consistent core engagement throughout the exercise to prevent your lower back from arching and ensure spinal stability.
Coordinate your breathing with the movement, exhaling as one leg rises and inhaling as you switch, to help maintain intra-abdominal pressure and core stability.
Keep your toes pointed away from your body to help maintain straight legs and enhance the engagement of your leg muscles.

Common mistakes

Arching the lower back indicates weak core engagement; actively press your lumbar spine into the floor by bracing your abdominals to fix this.
Letting your heels touch the floor between kicks reduces continuous tension on the target muscles; maintain your legs elevated throughout the entire set to keep the muscles working.
Using momentum instead of muscle control means you're swinging your legs too fast; slow down the movement and focus on controlled hip flexion and extension to engage the muscles properly.

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Questions

What muscles does Flutter Kicks work?

Flutter Kicks primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.

Is Flutter Kicks good for beginners?

Flutter Kicks is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Flutter Kicks?

You need Body weight to perform Flutter Kicks. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Flutter Kicks?

Control the range of motion by performing smaller, deliberate kicks; this is more effective for glute and hamstring engagement than large, uncontrolled swings. Maintain consistent core engagement throughout the exercise to prevent your lower back from arching and ensure spinal stability. Coordinate your breathing with the movement, exhaling as one leg rises and inhaling as you switch, to help maintain intra-abdominal pressure and core stability. Keep your toes pointed away from your body to help maintain straight legs and enhance the engagement of your leg muscles.

What are common mistakes when doing Flutter Kicks?

Arching the lower back indicates weak core engagement; actively press your lumbar spine into the floor by bracing your abdominals to fix this. Letting your heels touch the floor between kicks reduces continuous tension on the target muscles; maintain your legs elevated throughout the entire set to keep the muscles working. Using momentum instead of muscle control means you're swinging your legs too fast; slow down the movement and focus on controlled hip flexion and extension to engage the muscles properly.