Also known as: lying leg flutters, leg flutters, scissor kicks, lying leg pulses

What is Flutter Kicks?

Flutter Kicks are a lying bodyweight move that alternates straight-legged kicks to target the core, especially lower abs, and the lower back. This easy-level exercise suits beginners and builds core endurance, hip flexor control, and spinal stability when performed with controlled breathing and a neutral spine.

How to Do Flutter Kicks

  1. Lie flat: Lie on your back with arms at sides, palms down, legs straight and heels about one inch off the floor to set a neutral spine.
  2. Engage core: Pull your navel toward your spine and gently press the lower back into the floor to stabilize and protect the lumbar region before moving.
  3. Alternate kicks: Lift one leg toward the ceiling while lowering the other to one inch off the ground, keeping legs straight and toes pointed with controlled motion.
  4. Breathe steadily: Exhale as you lift a leg and inhale as you lower it; avoid holding your breath to maintain core stability and reduce strain.
  5. Limit range: Keep movements small enough to prevent lower-back arching; reduce leg height or bend knees if you feel lumbar strain or discomfort.
  6. Progress gradually: Start with short 15–30 second sets and increase duration or reps slowly; stop if you feel sharp pain and consult a professional.

Muscle Groups

Back, Core

Description

Begin by lying down on your back. Keep your arms at your sides sides and the palms of your hands facing down. Keeping your legs straight, lift your heels one inch off the ground.

Drive your palms into the ground as you lift one leg toward the sky, keeping it as straight as possible. Keep your toes pointed toward your shins the whole time.

Lower the leg back to one inch off the ground, then switch legs.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What benefits do Flutter Kicks provide?

Flutter Kicks strengthen the lower abs, improve core endurance, and engage hip flexors and lower back stabilizers. They require no equipment, aid posture, and boost muscular endurance when performed with proper form.

What are common mistakes with Flutter Kicks?

Common errors include arching the lower back, lifting legs too high, swinging from the hips, and holding the breath. Maintain a neutral spine, small controlled ranges, and steady breathing to avoid strain.

How can I progress or regress Flutter Kicks?

Regress by bending knees, performing heel taps, or doing dead-bugs. Progress by increasing set duration, adding ankle weights, holding a hollow body position, or transitioning to scissor kicks or leg raises.