Flutter Kicks

Flutter Kicks Exercise Description

Flutter Kicks are a supine bodyweight drill that trains alternating hip flexion while your trunk resists movement. The primary movers are the hip flexors—iliopsoas and rectus femoris—with help from tensor fasciae latae and sartorius; the quadriceps assist by maintaining knee extension. Your anterior core (rectus abdominis, internal/external obliques, and transverse abdominis) works isometrically to stabilize the pelvis and limit lumbar extension as the legs move. Small, controlled kicks near the floor increase leverage and demand; raising the legs higher or slightly bending the knees reduces it. The goal is crisp, hip-driven motion with a steady brace and uninterrupted breathing, not speed or large ranges. Maintain smooth control and stop the set as soon as pelvic or spinal position is lost.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris
Assisting Muscles: Sartorius, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis, Vastus Medialis
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, Knee Extensors
Joint Involvement: Single-joint
Muscle Location: Front Quad, Hip Flexor
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Flutter Kicks Exercise

‘- Lie on your back on a mat; arms by your sides, palms down.
– Option: slide hands under your pelvis/sacrum for added support.
– Exhale, brace the abdominal wall, and lightly posteriorly tilt the pelvis to keep the low back from arching.
– Extend both legs long with knees mostly straight; keep toes relaxed.
– Lift both heels a few inches off the floor without changing pelvic position.
– Begin alternating small up–down kicks from the hips; move the legs in opposite directions.
– Keep the movement smooth and controlled; avoid bouncing or swinging from the knees.
– Maintain steady breathing; ribs down, neck long, head and shoulder blades resting on the floor.
– If the low back starts to lift or the pelvis rocks, raise the legs higher or bend the knees to shorten the lever.
– Finish by bringing both legs together and lowering them to the floor with control.

Flutter Kicks Tips

‘- Before lifting your legs, exhale, brace your abdominal wall, and lightly posteriorly tilt your pelvis to prevent your low back from arching.
– Keep your heels only a few inches off the floor for higher demand, and raise the legs or bend the knees if your low back starts to lift or the pelvis rocks.
– Use small, controlled, hip-driven kicks rather than big, fast movements.
– Keep your knees mostly straight and your toes relaxed as you kick.
– Avoid bouncing or swinging from the knees; move from the hips instead.
– Maintain ribs down, neck long, with your head and shoulder blades resting on the floor.
– Keep breathing steadily throughout the set instead of holding your breath.
– Stop the set as soon as you lose your pelvic or spinal position.
– Optionally slide your hands under your pelvis/sacrum for added support.

Flutter Kicks Beginner Introduction

Flutter Kicks are a floor-based bodyweight exercise that blends hip movement with a steady, unmoving middle. The motion centers on the hip flexors and the front of the thighs as the legs alternately lift and lower in a small, controlled “kicking” pattern. Meanwhile, the abs and side abs work together to steady the pelvis and lower back, so the trunk stays quiet while the legs do the work.

This drill is performed lying on your back with the legs stretched out and the heels lifted slightly off the ground. The effort shifts depending on leg position: smaller kicks closer to the floor create more challenge, while lifting the legs higher or using a slight bend at the knees lessens the load. The emphasis is on precise, hip-driven motion rather than speed, with easy, unbroken breathing and a calm upper body. Once the lower back or pelvis can no longer stay in place, the set is generally considered complete.