Flutter Kicks
Flutter Kicks Exercise Description
Flutter Kicks are a supine, bodyweight drill featuring alternating straight‑leg hip flexion and extension. The movement primarily targets the hip flexors (iliopsoas and rectus femoris) while the abdominal wall (rectus abdominis, external obliques, and transverse abdominis) stabilizes the lumbopelvic region. With controlled, small‑amplitude kicks, you maintain a steady pelvis and avoid excessive lumbar extension. Proper bracing and a slight posterior pelvic tilt help keep the lower back supported against the floor as the legs move. Expect a precise, rhythmic motion driven from the hips, not the knees or low back.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Flutter Kicks Exercise
‘- Lie supine with head and shoulders relaxed, arms by your sides or hands lightly under the pelvis for support.
– Brace the abdominal wall and gently posteriorly tilt the pelvis so the low back stays in contact with the floor.
– Extend both knees softly (not locked) and point toes neutral; keep legs straight throughout.
– Lift both heels a few inches off the floor without losing your pelvic position.
– Initiate from the hips: raise one leg while the other lowers slightly, alternating in a controlled “flutter.”
– Keep the rib cage down, pelvis level, and lumbar spine from arching; reduce range or raise legs higher if the back lifts.
– Move smoothly—no bouncing, swinging, or holding your breath.
– Keep the neck neutral and gaze up; avoid craning the head off the floor.
– Finish by bringing both heels to the floor with control, maintaining your brace.
Flutter Kicks Tips
‘- Keep head and shoulders relaxed with arms by your sides or hands lightly under the pelvis for support.
– Brace the abdominal wall and gently posteriorly tilt the pelvis so the low back stays in contact with the floor.
– Maintain softly extended (not locked) knees and neutral toes to keep the legs straight throughout.
– Lift both heels only a few inches off the floor without losing your pelvic or low-back position.
– Drive the motion from the hips, not the knees or low back, as you alternate leg raises.
– Use controlled, small-amplitude kicks to help keep the pelvis steady and avoid excessive lumbar extension.
– Keep the rib cage down, pelvis level, and prevent the low back from arching; reduce range or raise legs higher if the back lifts.
– Move smoothly without bouncing or swinging and avoid holding your breath.
– Keep the neck neutral with your gaze up, avoiding craning the head off the floor.
– Finish by lowering both heels to the floor with control while maintaining your abdominal brace.
Flutter Kicks Beginner Introduction
Flutter Kicks are a floor-based core exercise performed lying on your back, using only body weight. The legs stay long and mostly straight while they move up and down in an alternating pattern, creating a light “kicking” motion. The action comes from the hips rather than the knees or lower back, with the pelvis staying quiet and the lower spine resting comfortably against the ground. The movement tends to be small and controlled, with a steady rhythm and calm, regular breathing.
This drill emphasizes strength and stability through the midsection. The front of the hips and thighs do most of the lifting work as the legs move, while the abs and side abs brace to hold the center of the body stable. The torso, head, and shoulders remain relaxed against the floor, so the effort concentrates in the core and hip flexors instead of the neck or back. The result is a precise, low-impact leg motion that challenges control, coordination, and endurance in the muscles around the waist and hips.