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Flutter Kicks

The Flutter Kicks primarily targets your Glutes, with support from Hamstrings. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Glutes Secondary muscles: Hamstrings

How to perform Flutter Kicks

  1. Step 1. On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
  2. Step 2. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
  3. Step 3. Start the movement by lifting the left leg higher than the right leg.
  4. Step 4. Then lower the left leg as you lift the right leg.
  5. Step 5. Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Frequently asked questions

How do I maintain proper form during flutter kicks?

Keep your lower back pressed firmly against the floor and maintain a slight posterior pelvic tilt. Your legs should remain straight with toes pointed to maximize tension throughout the movement.

Which muscles are primarily targeted by this exercise?

While often used for core stability, flutter kicks primarily target the hip flexors and the glutes. The lower abdominals act as stabilizers to keep the pelvis neutral during the leg oscillations.

What is a common mistake to avoid during flutter kicks?

Avoid letting the lower back arch off the ground, which shifts tension away from the muscles and onto the lumbar spine. If your back lifts, raise your legs higher to maintain spinal contact.

How can beginners make flutter kicks easier to perform?

Beginners can place their hands under their glutes for added pelvic support or perform the movement with a higher leg angle. Reducing the range of motion also helps maintain control while building initial strength.

How should I program flutter kicks into my workout routine?

Perform flutter kicks for time rather than reps, typically starting with 3 to 4 sets of 30 to 60 seconds. They are most effective when used as a finisher or integrated into a core-focused circuit.

Sample sets & reps for Flutter Kicks

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Glutes exercises

  • Ankle On The Knee — stretch
  • Barbell Glute Bridge — barbell
  • Barbell Hip Thrust — barbell
  • Downward Facing Balance — ball
  • Hip Extension with Bands — band

See all Glutes exercises →

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