Flutter Kicks
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Flutter Kicks is a isolation pulling movement that primarily targets your core. Use for lower ab endurance for optimal results.
Everything You Need to Know About the Flutter Kicks
The Flutter Kicks is a good for beginners exercise that targets your Lower rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab endurance for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Flutter Kicks — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Flutter Kicks?
- 1
Lie flat on your back.
- 2
Place hands under your hips.
- 3
Lift both legs slightly off the ground.
- 4
Alternate kicking legs up and down.
- 5
Keep legs relatively straight.
- 6
Keep lower back pressed to floor.
What are the best tips for the Flutter Kicks?
Small, controlled movements.
Keep lower back down.
Breathe normally for optimal results.
Lower legs = harder.
Common Flutter Kicks mistakes
Lower back arching for optimal results.
A compromised back position during the Flutter Kicks puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Legs too high - this is a common issue that reduces exercise effectiveness.
On pulling movements like the Flutter Kicks, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Flutter Kicks spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Flutter Kicks — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Flutter Kicks
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 30-45 seconds. Rest 30-45s.
What are good alternatives to the Flutter Kicks?
Other Variations
- Scissor Kicks
- Elevated Flutter Kicks
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Flutter Kicks — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep lower back pressed down.
- Breathe normally.