Exercise technique

flutter kicks

Flutter kicks are a bodyweight exercise performed lying on your back, where you lift your legs off the ground and alternate kicking them up and down in a fluttering motion. This movement primarily targets the glutes, with secondary emphasis on the hip flexors and lower abs.

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How do you perform this exercise?

  1. Lie flat on your back with your legs extended and your hands by your sides.
  2. Engage your core and lift your legs off the ground about 6 inches.
  3. Keeping your legs straight, alternate lifting one leg slightly higher than the other.
  4. Continue this fluttering motion for the desired number of repetitions.

Which other muscles are involved?

Hip flexors, Lower abs.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

bench hip extension

Glutes · Body weight

reverse hyper on flat bench

Glutes · Body weight

swimmer kicks v. 2 (male)

Glutes · Body weight

dumbbell sumo pull through

Glutes · Dumbbell

dumbbell sumo pull through

Glutes · Dumbbell

band bent-over hip extension

Glutes · Band

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