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

Intermediate

Compound

Pull

1 min per set30s rest

Hips

Body weight

Description

An exercise that primarily targets the lower abs and obliques while lying on your stomach with your hands under your head, performing a flutter kick movement with your feet.

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How to Do Reverse Flutter Kick on Floor (hand under head)

1
Setup
Lie face down (prone) on the floor with your legs extended straight behind you. Place your hands under your head or forehead for comfortable support.
2
Setup
Engage your core muscles slightly by drawing your navel towards your spine to stabilize your pelvis and protect your lower back.
3
Gently lift both legs a few inches off the floor, keeping your knees mostly straight but not locked, to find your starting position.
4
Begin performing small, controlled alternating kicks, moving one leg slightly higher as the other lowers in a continuous 'flutter' motion.
5
Maintain a consistent and controlled pace throughout the movement, focusing on squeezing your glutes and hamstrings with each kick. Breathe naturally.
6
Continue the flutter motion for your desired duration or repetitions, then slowly lower your legs back to the floor with control.

Tips

Focus on glute and hamstring activation: Consciously squeeze your glutes and hamstrings as you lift each leg to maximize muscle engagement and prevent lower back strain.
Maintain a stable torso: Keep your core engaged and avoid rocking your hips or torso excessively during the kicks; the movement should primarily come from your hip joints.
Control the range of motion: Perform small, controlled movements rather than large, forceful kicks, as a smaller range of motion better isolates the target muscles and reduces lower back stress.
Breathe smoothly: Don't hold your breath; inhale and exhale in a controlled manner throughout the exercise to maintain oxygen flow and core stability.

Common Mistakes

×Arching the lower back excessively can happen if the core isn't engaged; fix this by actively pulling your navel towards your spine and keeping your pelvis stable.
×Using momentum instead of muscle control, indicated by jerking your legs up and down, reduces muscle activation; fix this by slowing down the movement and focusing on a consistent, deliberate flutter.
×Lifting the legs too high can strain your lower back; fix this by keeping the legs only a few inches off the floor and concentrating on glute contraction rather than height.

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Frequently Asked Questions

Is Reverse Flutter Kick on Floor (hand under head) good for beginners?

Reverse Flutter Kick on Floor (hand under head) 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 Reverse Flutter Kick on Floor (hand under head)?

You need Body weight to perform Reverse Flutter Kick on Floor (hand under head). 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 Reverse Flutter Kick on Floor (hand under head)?

Focus on glute and hamstring activation: Consciously squeeze your glutes and hamstrings as you lift each leg to maximize muscle engagement and prevent lower back strain. Maintain a stable torso: Keep your core engaged and avoid rocking your hips or torso excessively during the kicks; the movement should primarily come from your hip joints. Control the range of motion: Perform small, controlled movements rather than large, forceful kicks, as a smaller range of motion better isolates the target muscles and reduces lower back stress. Breathe smoothly: Don't hold your breath; inhale and exhale in a controlled manner throughout the exercise to maintain oxygen flow and core stability.

What are common mistakes when doing Reverse Flutter Kick on Floor (hand under head)?

Arching the lower back excessively can happen if the core isn't engaged; fix this by actively pulling your navel towards your spine and keeping your pelvis stable. Using momentum instead of muscle control, indicated by jerking your legs up and down, reduces muscle activation; fix this by slowing down the movement and focusing on a consistent, deliberate flutter. Lifting the legs too high can strain your lower back; fix this by keeping the legs only a few inches off the floor and concentrating on glute contraction rather than height.

Related Exercises

Isolation

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.

Intermediate

HipsBody weight