Incline Alternate Flutter Kicks
Perform incline alternate flutter kicks to strengthen your lower abdominal muscles and hip flexors.
Description
A variation of the traditional flutter kicks performed on an incline bench that targets the lower abs and hip flexors.
How to Do Incline Alternate Flutter Kicks
- 1Setup
Lie supine on an incline bench, gripping the top or sides of the bench for stability. Ensure your head and upper back are supported, and your lower back is pressed into the bench.
- 2Setup
Extend your legs straight out, hovering them a few inches above the bench or ground, keeping your knees slightly bent. Engage your core to maintain a neutral spine.
- 3
Exhale and slowly lift one leg about 6-12 inches higher than the other, keeping it straight. The movement should come from your hips, not your knees.
- 4
Inhale and smoothly lower that leg while simultaneously lifting the other leg in a continuous, alternating motion, similar to a swimming kick.
- 5
Continue alternating your legs in a controlled, rhythmic flutter, focusing on maintaining core engagement and a steady pace. Avoid letting your heels touch the bench or ground.
Tips
- Focus on slow, controlled movements rather than fast, jerky kicks to maximize muscle engagement and prevent momentum from taking over.
- Actively brace your abdominal muscles throughout the entire exercise to protect your lower back and ensure the hip flexors and lower abs are doing the work.
- Coordinate your breathing with the movement, exhaling as one leg lifts and inhaling as it lowers to maintain rhythm and oxygen flow.
- If you feel any strain in your lower back, reduce the range of motion or slightly bend your knees more until you can maintain proper form.
Common Mistakes
- ×Many people arch their lower back, which indicates weak core engagement; press your lumbar spine firmly into the bench by actively contracting your abs.
- ×Swinging the legs rapidly with momentum rather than controlled muscle activation reduces effectiveness; slow down the movement and focus on isolating the hip flexors and lower abs.
- ×Lifting the legs too high can put unnecessary strain on the lower back; keep the kicks within a 6-12 inch range to maintain tension on the target muscles.
Variations
Lying Alternate Frog Kick
Lying Alternate Frog Kick targets the hip adductors and core. Lie on your back, lift one leg, and externally rotate the hip, mimicking a frog kick.
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.
Related Exercises
Lying Frog Kick
Strengthen your core and hip flexors with the lying frog kick. This bodyweight exercise targets hip mobility and abdominal stability for a stronger
Kicks Leg Bent
Strengthen your glutes and improve hip stability with the bent leg kick. This bodyweight exercise targets the gluteus maximus and hamstrings effectively.
Reverse Flutter Kick on Floor (hand under head)
Target your glutes and hamstrings with the Reverse Flutter Kick. Lie prone, lift your legs slightly, and perform small, alternating kicks for hip
Outside Leg Kick Push Up
Master the Outside Leg Kick Push Up, a dynamic bodyweight exercise that challenges core stability, hip mobility, and upper body strength.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Incline Alternate Flutter Kicks in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free