What is Dragon Leg Flutters?
Dragon Leg Flutters is a lying bodyweight core exercise that flutters the legs while anchoring the lats for added tension. It primarily targets the core and latissimus muscles, engages the glutes, and is rated easy — suitable for beginners building core endurance.
How to Do Dragon Leg Flutters
- Anchor hands: Lie on your back and place hands behind your head, or anchor them lightly while pulling elbows forward to engage the lats.
- Brace core: Exhale and actively brace your core, press your lower back gently into the floor, and squeeze glutes to protect the lumbar spine.
- Lift legs low: Raise both legs a few inches off the floor; keep them as low as possible while maintaining lower-back contact and steady core tension.
- Flutter legs: Point your toes and perform small, controlled fluttering kicks from the hips, maintaining full-body tension and steady breathing throughout the hold.
- Controlled finish: Avoid breath-holding; after the set, lower legs slowly with control while keeping the core braced to prevent back strain.
Muscle Groups
Core, Latissimus
Description
Lay on your back, with your hands anchored behind your head.Engage your lats & core by actively pulling with your arms, elbows forwards.
Raise your legs off the floor - Keep them as low as you can while maintaining Core tension - lower back should remain in contact with the floor.
Generate tension throughout the whole body, & flutter your legs for the duration of the hold. Point your toes, squeeze your glutes & keep the lower back in contact with the floor, core braced.
Don’t hold your breath.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Dragon Leg Flutters?
Dragon Leg Flutters builds core endurance, improves lower-ab strength and pelvic stability while recruiting the latissimus for full-body tension. As a low-impact, bodyweight move, it helps train breathing control and protects the lower back with proper form.
What common mistakes should I avoid?
Common mistakes include lifting legs too high which arches the lower back, holding your breath, using large uncontrolled kicks, and failing to engage the lats. Avoid neck strain by not pulling the head; keep elbows forward and use small, controlled movements.
How can I progress or modify Dragon Leg Flutters?
To progress, increase hold time, add light ankle weights, or perform slower, more controlled flutters. For easier variations, bend the knees, keep feet closer to the floor, or place hands under the hips for added lumbar support.