Reverse Flutter Kick On Floor (Hand Under Head)
Reverse Flutter Kick On Floor (Hand Under Head) Exercise Description
Reverse Flutter Kick on Floor (hands under head) is a prone hip‑extension drill that emphasizes the posterior chain. The primary movers are the gluteus maximus and hamstrings, while the deep core and spinal erectors stabilize the trunk. The gluteus medius and minimus assist with pelvic control so the hips stay level as the legs alternate. The goal is small, controlled hip extension without arching the lower back or bending the knees. This teaches you to move from the hips while maintaining a neutral spine and quiet pelvis. Keep the range of motion modest—just enough to feel the glutes engage—so the lumbar spine doesn’t take over.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Semimembranosus, Semitendinosus
- Assisting Muscles: Adductor Magnus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Glutes, Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Reverse Flutter Kick On Floor (Hand Under Head) Exercise
‘- Lie face down on a mat; stack your hands and rest your forehead on them. Set head, neck, and ribs in a neutral, relaxed position.
– Legs straight, feet about hip‑width, toes pointing down; press the front of your hips lightly into the floor.
– Brace your midsection gently (as if preparing for a light exhale) to keep the pelvis stable.
– Squeeze both glutes lightly.
– Lift the right leg by extending the hip; keep the knee straight and pelvis level. Raise only a few inches—no lower‑back arch.
– Lower with control. Repeat with the left leg, alternating in a smooth, steady “flutter.”
– Keep your torso quiet: no rocking hips, no knee bend, no swinging.
– Breathe continuously. If you feel your lower back arching, reduce the height of the kicks and re‑brace.
Reverse Flutter Kick On Floor (Hand Under Head) Tips
‘- Stack your hands, rest your forehead on them, and keep your head, neck, and ribs in a neutral, relaxed position.
– Keep your legs straight, about hip‑width apart, with toes pointing down.
– Press the front of your hips lightly into the floor to help anchor your pelvis.
– Gently brace your midsection (as if preparing for a light exhale) to keep the pelvis stable.
– Lightly squeeze both glutes before you start lifting your legs.
– Lift each leg by extending at the hip, keeping the knee straight and pelvis level.
– Raise the leg only a few inches to avoid arching the lower back.
– Lower the leg with control, then alternate sides in a smooth, steady flutter.
– Keep your torso quiet—no rocking hips, knee bend, or swinging.
– Breathe continuously, and if you feel your lower back arching, reduce the height of the kicks and re‑brace.
Reverse Flutter Kick On Floor (Hand Under Head) Beginner Introduction
Reverse Flutter Kick on Floor (hands under head) is a face‑down leg‑lifting exercise that highlights the back side of the body. It is performed lying on the front with the forehead resting on the hands, legs long, and toes directed toward the ground. As each leg moves, the glutes and hamstrings provide the main effort, while the core and lower back contribute steady support so the upper body remains at rest.
The movement centers on gentle hip lifting rather than dramatic kicks. One leg rises only a short distance, then lowers as the other leg takes a turn, creating a smooth alternating pattern. The knees stay straight and the hips remain level so the work stays in the glutes instead of shifting into the lower back. Light tension through the midsection and muscles around the hips encourages a stable pelvis and calm trunk, helping the body learn how to move the legs from the hips while the spine stays long and relaxed.