Quick Answer
Flutter Kick is a beginner strength exercise that targets your abdominals and glutes. It uses only your bodyweight. Lie flat on back, legs straight, arms by sides or under glutes.
Video Tutorial
How to Perform the Flutter Kick
- 1
Lie flat on back, legs straight, arms by sides or under glutes.
- 2
Engage core, press lower back into floor.
- 3
Lift head and shoulders slightly (optional).
- 4
Lift heels few inches off floor.
- 5
Keeping legs straight, alternate kicking legs up and down in small, controlled motion (like swimming flutter kick).
- 6
Maintain core tension.
- 7
Continue for desired time or reps.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Flutter Kick isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Flutter Kick work?
The Flutter Kick primarily works your abdominals and glutes. Secondary muscles include the hamstrings and hip flexors.
What equipment do I need for the Flutter Kick?
The Flutter Kick needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Flutter Kick suitable for beginners?
Yes. The Flutter Kick is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Flutter Kick should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Flutter Kick every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.