How to Do Flutter Kick

Learn how to do the Flutter Kick with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Intermediate   Equipment: No equipment

Muscles worked

abdominals, hip flexors

How to do it: step by step

1. Lie on your back with legs extended and hands under your hips.
2. Lift your head and shoulders slightly off the floor, or keep them down for an easier version.
3. Brace your core and lift both legs a few inches off the floor.
4. Kick up and down in small, quick alternating motions.
5. Keep your lower back pressed into the floor the whole time.
6. Continue for the target time without holding your breath.

Tips

• Stop and reset if your lower back starts to arch or hurt.
• Smaller, faster kicks keep the abs working harder than big slow ones.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Flutter Kick work?

The Flutter Kick mainly works the abdominals, hip flexors.

How many reps of the Flutter Kick should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Flutter Kick good for beginners?

It can be. The Flutter Kick is an intermediate move, so learn the basic version first and build up gradually.