Flutter Kick
A bodyweight core exercise performed supine, using small, rapid alternating leg movements. It targets the lower abs and hip flexors to build core endurance and stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Lower Back, Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Quads
4/10Rectus Femoris
Lower Back
4/10Erector Spinae
Hamstrings
3/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
30-60 seconds • Use short rest periods to maximize endurance benefit.
How to Perform
Lie face up on the floor or mat with legs extended. Place your hands flat at your sides, or tuck them slightly under your lower hips for lumbar support.
- Engage your core, pressing your lower back firmly into the floor.
- Lift both legs slightly off the ground, keeping them straight.
- Begin alternating small, rapid vertical kicks, raising one leg just higher than the other.
- Maintain continuous core tension throughout the set and do not let your heels touch the ground.
- Continue alternating kicks for the prescribed repetitions or time.
Coaching Tips
Form Cues
- Press lower back down
- Keep kicks small
- Legs stay straight
- Control the movement
Breathing
Inhale before starting; maintain shallow, continuous breathing throughout the set while keeping the core braced.
Tempo
1-0-1
Range of Motion
The legs should alternate kicks, moving within a 6 to 12-inch vertical range, without allowing the lower back to arch off the floor.
Safety
Safety Notes
- Stop the exercise if you experience sharp pain in the lower back.
- If you cannot keep your lower back flat, reduce the leg height or place hands under hips.
Spotting
Not required; manage intensity by adjusting the height of the legs off the floor.
Common Mistakes
- Allowing the lower back to arch excessively.
- Using large, slow movements instead of quick kicks.
- Resting the heels on the floor between reps.
- Lifting the head and neck.
When to Avoid
- Acute lower back pain or injury.
- Severe hip flexor strain.
Flexibility Needed
- Adequate hamstring flexibility.
Build Up First
- Basic core bracing competency in a supine position.
Also known as
Scissor Kicks, Leg Kicks, Elevated Flutter Kicks
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Flutter Kick
Body Weight
Abs
Donkey Kicks
Body Weight
Glutes
Scissor Kick
Body Weight
Abs, Hip Flexors
Bodyweight Glute Kickback
Body Weight
Glutes
V-Sit
Body Weight
Abs
Plank Walk Out
Body Weight
Abs, Shoulders
Balance Trainer Single Leg Lifts
Balance Trainer, Body Weight
Abs
Balance Trainer Bird Dog Crunch
Balance Trainer, Body Weight
Abs
Bird Dog
Body Weight
Abs
Bodyweight Plank Up Down
Body Weight
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
