How to Do Flutter Kicks
Step-by-step instructions, muscles worked and workouts that use the flutter kicks.
| Main muscles | Glutes |
| Also works | Hamstrings |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- Start the movement by lifting the left leg higher than the right leg.
- Then lower the left leg as you lift the right leg.
- Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Glutes Workout for Beginners5 exercises · about 31 min · BodyweightDumbbell Glutes Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Glutes Workout for Intermediate6 exercises · about 47 min · DumbbellKettlebell Glutes Workout for Beginners5 exercises · about 31 min · KettlebellKettlebell Glutes Workout for Intermediate6 exercises · about 47 min · Kettlebell
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