Upper Legs Exercise · Body Weight
Flutter Kicks
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.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Flutter Kicks
- Lie on your back with your legs straight and your hands resting at your sides.
- Brace your core and raise both legs a few inches off the floor.
- With your legs kept straight, alternately raise one leg a bit higher than the other in a scissor-like motion.
- Keep alternating in this fluttering pattern for the desired number of repetitions.
Quick Exercise Facts
Target Muscle Activation
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Flutter Kicks mainly targets your Glutes, with your Hip Flexors helping support the movement, along with your Lower Abs.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Flutter Kicks work?
- The Flutter Kicks mainly works your glutes. It also helps strengthen your hip flexors and lower abs. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Flutter Kicks?
- You do the Flutter Kicks with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Flutter Kicks?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Flutter Kicks?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.