Flutter Kicks (Hands Under – Hips Head Up)
Flutter Kicks (Hands Under – Hips Head Up) Exercise Description
Flutter Kicks (hands under hips, head up) are a supine core and hip-flexor endurance drill using small, alternating leg lifts while the trunk stays stable. The primary movers are the iliopsoas and rectus femoris performing hip flexion, with the rectus abdominis and transverse abdominis bracing to resist lumbar extension. Placing the hands under the pelvis (over the sacrum) provides tactile support to help maintain a neutral spine with a slight posterior pelvic tilt. Lifting the head and shoulder blades lightly engages the anterior core and encourages the ribs to stay down, limiting excessive arching. The goal is controlled, low-amplitude motion from the hips while the pelvis and low back remain quiet. Expect a strong stability demand on the deep core as the legs alternate, emphasizing lumbopelvic control rather than large, sweeping kicks.
- 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
- 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: Female
How To Do The Flutter Kicks (Hands Under – Hips Head Up) Exercise
‘- Lie supine with legs long; slide hands under your pelvis so your palms cradle the sacrum.
– Slightly tuck your chin; lift your head and shoulder blades just off the floor.
– Draw ribs down and brace your abdomen; gently flatten the low back toward the floor (neutral to slight posterior pelvic tilt).
– Raise both heels a few inches off the floor, knees extended but not locked.
– Begin small, quick-but-controlled alternations: one leg lifts as the other lowers, without letting heels touch down.
– Move from the hip joint; keep the torso still and the pelvis from rocking.
– Keep ankles relaxed and gaze steady to avoid neck strain.
– Maintain even breathing; do not hold your breath.
– If the low back begins to arch or the movement loses control, pause, reset your brace, and continue.
Flutter Kicks (Hands Under – Hips Head Up) Tips
‘- Slide your hands under your pelvis so your palms cradle the sacrum for support.
– Slightly tuck your chin and lift your head and shoulder blades just off the floor.
– Draw your ribs down and brace your abdomen before you start kicking.
– Gently flatten your low back toward the floor into neutral or a slight posterior pelvic tilt.
– Raise both heels only a few inches off the floor with knees extended but not locked.
– Use small, quick-but-controlled leg switches without letting your heels touch down.
– Move only from the hip joint, keeping your torso still and your pelvis from rocking.
– Keep your ankles relaxed and your gaze steady to avoid neck strain.
– Maintain even breathing throughout; do not hold your breath.
– If your low back starts to arch or the movement gets sloppy, pause, reset your brace, and then continue.
Flutter Kicks (Hands Under – Hips Head Up) Beginner Introduction
Flutter Kicks (hands under hips, head up) is a core-focused floor movement that blends hip action with steady control through the midsection. Performed lying on the back, it uses long, hovering legs and small, alternating leg motions close to the ground. Hands placed beneath the hips add a gentle base that helps the low back feel supported, while a slightly raised head and shoulders increase engagement through the front of the torso and discourage excessive arching.
As the legs flutter from the hip joints, the abs, deep core, hip flexors, and front thighs are challenged to sustain tension without relying on big swings. The emphasis stays on a stable torso and smooth, rhythmic leg action, building endurance in the core and the area where the hips and lower back meet. This creates a concentrated stability drill that highlights precise control over flashy range of motion, making it a go-to option for people interested in strengthening the midsection while keeping movement compact and efficient.