Flutter Kicks
Flutter Kicks Exercise Description
Flutter Kicks are a bodyweight, supine hip-flexion exercise performed with alternating straight-leg movements. The primary drivers are the hip flexors (iliopsoas and rectus femoris), with the quadriceps maintaining knee extension. The abdominal wall (rectus abdominis, transverse abdominis, and obliques) stabilizes the lumbopelvic region to resist lumbar extension as the legs move. The goal is controlled hip motion while keeping a quiet trunk—neutral ribcage-to-pelvis alignment, steady breathing, and minimal pelvic rocking. Use a small, smooth range to keep tension in the hips while preventing the low back from arching. This drill builds coordination and endurance for hip flexion without equipment.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Pectineus, Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: Internal Obliques, Rectus Abdominis, Transversus Abdominis, Vastus Lateralis, 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 with arms by your sides, palms down.
– Set your ribs “down,” brace the abdominal wall, and gently posteriorly tilt the pelvis so your low back stays in light contact with the floor.
– Keep the head and shoulders relaxed on the mat; lengthen the neck.
– Extend both knees and lift both heels slightly off the floor while maintaining the brace.
– Begin alternating: raise one straight leg while the other lowers toward the floor, keeping both knees mostly extended.
– Move in a small, controlled range; do not let the lowering heel rest on the floor.
– Keep the pelvis level and the low back from arching; if it does, shorten the range or raise both legs higher.
– Maintain steady breathing; avoid breath holding.
– Finish by bringing both legs to the floor under control without losing trunk position.
Flutter Kicks Tips
‘- Set your ribs “down” and brace your abdominal wall so your low back stays in light contact with the floor.
– Gently posteriorly tilt your pelvis before moving your legs to help maintain trunk position.
– Keep your head and shoulders relaxed on the mat and lengthen your neck.
– Extend both knees and lift both heels slightly off the floor before starting the alternating motion.
– Alternate by raising one straight leg while the other lowers, keeping both knees mostly extended.
– Use a small, smooth, controlled range of motion for each leg.
– Do not let the lowering heel rest on the floor to keep constant tension.
– Keep your pelvis level and prevent your low back from arching throughout.
– If your low back starts to arch, shorten the leg range or raise both legs higher.
– Maintain steady breathing and avoid holding your breath as you move.
Flutter Kicks Beginner Introduction
Flutter Kicks are a classic bodyweight core drill performed lying on the back on a padded surface. The legs move in a gentle, scissor-like pattern, one lifting as the other lowers, while the knees stay long. The main work happens at the front of the hips, with help from the thighs to hold the legs straight. At the same time, the abs and side abs support the lower torso so the spine remains calm and steady while the legs move.
This exercise highlights control rather than speed or height. The motion typically stays small so tension stays in the hips without letting the lower back take over. Breath flows smoothly throughout the set, helping the midsection remain stable with a relaxed upper body. Over time, this pattern builds coordination and endurance for lifting the legs from the hips without equipment, making it a popular choice in floor-based ab routines and warm-ups.