Flutter Kick
Bodyweight core exercise with alternating up-and-down leg movements while supine, targeting lower abs and hip flexors to build endurance, stability, and core strength.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Hamstrings, Glutes, Obliques
Accessory Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Quads
7/10Rectus Femoris
Hamstrings
4/10Glutes
4/10Glute Max
Obliques
3/10External Obliques
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a mat with hands palms-down under glutes for support. Engage core and lift straight legs 3-6 inches off the ground with toes pointed.
- Press lower back into mat and brace core.
- Alternate lifting one leg higher while lowering the other in a scissor motion.
- Keep legs straight and movement hip-driven.
- Maintain small, controlled range without touching floor.
- Continue fluttering rhythmically for duration.
- Breathe steadily without holding breath.
Coaching Tips
Form Cues
- Drive from hips
- Keep legs straight
- Press back down
- Toes pointed
- Core tight
- No knee bend
Breathing
Inhale and exhale steadily through the nose or mouth while maintaining core brace.
Tempo
1-0-1
Range of Motion
Legs hover 3-6 inches above floor; alternate up to 6-8 inches high and down to just above ground without contact.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Press back into mat to prevent arching
- Start slow to build control
- Consult doctor if pregnant or injured
- Warm up core before starting
Spotting
No spotting needed; use mat for support.
Common Mistakes
- Arching lower back
- Bending knees excessively
- Lifting head and straining neck
- Wild uncontrolled kicks
- Letting legs touch floor
When to Avoid
- Acute lower back injury
- Hip flexor strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for pointed toes
Build Up First
- Basic core engagement competency
- Familiarity with supine positioning
Also known as
Alternating Leg Flutters, Scissor Flutters
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