What is Flutter Kicks?
Flutter Kicks are a lying bodyweight core exercise that alternates small leg raises. They primarily target the lower abs and hip flexors while engaging the lower back; difficulty is easy, suitable for beginners building core endurance.
How to Do Flutter Kicks
- Lie on back: Lie on your back with arms at your sides, palms down and legs straight. Press lower back lightly into the floor to protect the spine.
- Lift heels slightly: Lift your heels about one inch off the ground, legs straight and toes pointed toward shins. Keep breathing evenly throughout.
- Alternate legs: Drive one leg upward while lowering the other to one inch above the floor; switch smoothly and keep movement controlled without jerking.
- Engage core: Brace your core by pulling the belly button toward the spine, keep lower back pressed to the floor and relax your neck to prevent strain.
- Finish and rest: Slowly lower both legs to the floor and take a rest. Progress by adding time, slow tempo, or ankle weights once comfortable.
Muscle Groups
Core, Back
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Flutter Kicks?
Flutter Kicks strengthen lower abs and hip flexors, build core endurance, and support pelvic stability. They also engage the lower back for posture and spinal support and are convenient as a no-equipment conditioning move.
What are common mistakes with Flutter Kicks?
Common mistakes include arching the lower back, lifting legs too high or fast, holding breath, and tensing the neck. These reduce effectiveness and increase injury risk; keep the back pressed, control tempo, and breathe evenly.
How do I progress or modify Flutter Kicks?
Modify by raising knees slightly or placing hands under hips for support. Progress by increasing duration, slowing tempo for time-under-tension, adding ankle weights, or advancing to hollow holds and scissor kicks.