Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Flutter kicks train lower ab endurance through rapid alternating leg movements while maintaining a stable core. The constant motion creates sustained tension in the rectus abdominis and hip flexors. This is more of an endurance exercise than a strength builder.
When to use it
Use for lower ab endurance for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Lie flat with hands under your hips and legs slightly elevated. Keep your lower back pressed into the floor throughout. Alternate kicking your legs up and down in small, controlled motions—about 6 inches of range. Lower legs increase difficulty; higher legs reduce it.
Also targets: hip flexors
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Lie flat on your back.
Place hands under your hips.
Lift both legs slightly off the ground.
Alternate kicking legs up and down.
Keep legs relatively straight.
Keep lower back pressed to floor.
Small, controlled movements.
Keep lower back down.
Breathe normally for optimal results.
Lower legs = harder.
Use flutter kicks for ab endurance work or within HIIT circuits. They work well as a finisher after heavier ab work, or for conditioning purposes. Focus on maintaining the hollow body position rather than speed.
Lower back arching for optimal results.
Changing your back position during the Flutter Kicks can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Legs too high - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the Flutter Kicks, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Holding breath, which reduces blood flow and can cause dizziness.
Inconsistent breathing during the Flutter Kicks can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 30-45 seconds. Rest 30-45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Flutter Kicks could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Flutter Kicks
The Flutter Kicks primarily targets the Lower rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Flutter Kicks include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Our library labels Flutter Kicks as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Flutter Kicks. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Flutter Kicks is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Flutter Kicks include: Lying Leg Raise, Scissor Kicks. These exercises target similar muscle groups as the Flutter Kicks and can be used as substitutes based on your equipment availability, gym setup, or training preferences.