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Flutter Kicks
Lie face down on a bench with your legs extended off the end and your hands gripping the bench for support. Lift your legs slightly and, keeping them straight, kick them up and down in a quick, alternating motion. Keep your core engaged and your back flat throughout the movement.
- Target muscles
- Lower abs, Upper legs
- Also works
- Glutes
- Equipment
- Bench, Bodyweight
- Training style
- Calisthenics, Home, Gym-based
- Logged as
- Seconds
- Popularity
- 70 of 100
Flutter Kicks: how to do it
- Lie face down on a bench with your legs extended off the end.
- Place your hands either under your hips or by your sides gripping the sides of the bench for support.
- Engage your core and lift your legs slightly off the bench.
- Keeping your legs straight, kick them up and down in a small, quick, alternating motion as if you were swimming.
- Keep your core engaged and your back flat throughout the exercise.
- Continue for the desired number of repetitions or time.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid arching your lower back, as it can cause strain. Keep your core engaged, legs straight, and movements controlled instead of swinging quickly or bending your knees excessively.
Alternatives
More Lower abs exercises
Questions about Flutter Kicks
What muscles do flutter kicks work?
Flutter kicks primarily target the lower abs and upper legs, especially the hip flexors. They also engage the glutes and help build overall core stability.
Do I need a bench to do flutter kicks?
You can perform flutter kicks on a flat bench for added range of motion, but they can also be done lying flat on the floor or using a mat for home workouts. Using a bench can make the movement feel more challenging by allowing your legs to extend lower.
Are flutter kicks good for beginners?
Yes, flutter kicks are suitable for beginners as they require no heavy equipment and can be easily modified. Beginners may start with a shorter duration, such as 15–20 seconds, and gradually increase the time as core strength improves.
What common mistakes should I avoid when doing flutter kicks?
Avoid arching your lower back, as it can cause strain. Keep your core engaged, legs straight, and movements controlled instead of swinging quickly or bending your knees excessively.
How long should I do flutter kicks for best results?
Aim for 3–4 sets of 20–40 seconds each, with short rest intervals between sets. Focus on maintaining good form and consistent movement throughout the duration.
Are flutter kicks safe for people with lower back pain?
Flutter kicks can aggravate lower back issues if performed with poor form or without adequate core strength. If you have back pain, start with gentler core exercises and ensure your lower back is supported during flutter kicks.
What variations of flutter kicks can I try?
You can increase difficulty by adding ankle weights, performing the exercise on a stability ball, or using a decline bench. Beginners can make the move easier by keeping legs slightly higher and slowing down the motion.