PlanWorkouts

Exercise 0459 · REF UVo2Qs2

Flutter Kicks exercise animation

Flutter Kicks

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Flutter kicks keep the legs straight and moving in a small, continuous scissor pattern, which puts sustained tension on the hip flexors and lower abs rather than the burst-style effort of a leg raise. The lower back tends to arch off the floor if the abs fatigue before the set ends, which is the main technical breakdown to watch for.

How to Do the Flutter Kicks

  1. Lie flat on your back with your legs extended and your hands by your sides.
  2. Engage your core and lift your legs off the ground about 6 inches.
  3. Keeping your legs straight, alternate lifting one leg slightly higher than the other.
  4. Continue this fluttering motion for the desired number of repetitions.

Muscles Worked

The Flutter Kicks primarily targets the Glutes, with Hip Flexors as the primary synergist muscle group, along with the Lower Abs.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Flutter Kicks work?
The Flutter Kicks primarily targets the glutes, with the hip flexors and lower abs assisting.
What equipment do I need for the Flutter Kicks?
The Flutter Kicks is done with no equipment — just body weight.
What's a good alternative to the Flutter Kicks?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.