Flutter Kicks: How to Do It, Muscles Worked & Benefits
Animated demoFlutter kicks are done lying on your back with the legs straight, kicking up and down in small fast movements. They train the lower abs and hip flexors and build core endurance.
What is the flutter kicks?
Flutter kicks are done lying on your back with the legs straight, kicking up and down in small fast movements. They train the lower abs and hip flexors and build core endurance.
The flutter kicks is beginner-friendly and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the flutter kicks are the glutes, with help from the hamstrings.
Glutes (primary)
The glutes (gluteus maximus, medius and minimus) are the largest and strongest muscles in the body. They extend and rotate the hip, power sprinting and jumping, support the lower back and shape the hips.
Hamstrings (secondary)
The hamstrings run down the back of the thigh. They bend the knee and extend the hip. Strong hamstrings protect the knees and balance out the quads.
How to do the flutter kicks: step by step
- On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- Start the movement by lifting the left leg higher than the right leg.
- Then lower the left leg as you lift the right leg.
- Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the flutter kicks
- Builds lower-ab endurance
- Strengthens hip flexors
- No equipment
- Good for circuits
Like all resistance training, the flutter kicks also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Lower back arching off the floor
- Legs too low for your strength
- Holding the breath
- Kicks too big
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Hands under the hips for support
- Keep the lower back pressed down
- Raise the legs higher if the back arches
- Small, quick kicks
How to breathe
Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 3 × 15 sec | 60–90 sec | 2× per week |
| Intermediate | 3 × 30 sec | 60–120 sec | 2× per week |
| Advanced | 4 × 45 sec | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Legs higher, smaller time
Make it harder
- Lower legs
- Longer time
Flutter Kicks for men and women
The technique of the flutter kicks is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the flutter kicks work?
The flutter kicks mainly works the glutes, with the hamstrings helping.
Is the flutter kicks good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the flutter kicks should I do?
Beginners: 3 × 15 sec. Intermediate: 3 × 30 sec. Advanced: 4 × 45 sec. Train each muscle group about twice per week.
Can I do the flutter kicks at home?
Yes, it needs little or no equipment.
How often should I train with the flutter kicks?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoGlute Bridges
The glute bridge is one of the best exercises for building and activating the glutes.
Animated demoSingle-Leg Glute Bridges
The single-leg glute bridge doubles the load on each glute without weights.
Animated demoBarbell Hip Thrusts
The hip thrust is the number-one glute-building exercise in the gym.
Animated demoDonkey Kicks (Glute Kickbacks)
Donkey kicks are done on all fours: you kick one leg back and up while keeping the knee bent.