Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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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.
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.
All fitness levels looking to build strength and muscle definition.
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.
MySetPlan places Flutter Kicks inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Flutter Kicks
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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.
Yes, the Flutter Kicks is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Flutter Kicks, the recommended approach depends on your goals. 3 sets of 30-45 seconds. Rest 30-45s. For strength, use 20-30 seconds. For muscle growth, perform 30-45 seconds. For endurance, complete 45-60 seconds.
Yes, the Flutter Kicks can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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.