Flutter Kicks

Flutter Kicks


Flutter kicks are a core exercise that involves lying on your back and alternating kicking your legs up and down in a rapid, fluttering motion. This exercise targets the lower abs, hip flexors, and quads, and can be modified to increase or decrease intensity.

Muscle Group

Equipment Required

Flutter Kicks Instructions

  1. Start by lying flat on your back with your arms at your sides.
  2. Lift your legs off the ground about six inches and keep them straight.
  3. Alternate lifting each leg up and down in a fluttering motion, keeping your legs straight and close to the ground.
  4. Continue fluttering your legs for the desired amount of reps or time.
  5. Remember to engage your core and keep your lower back pressed into the ground throughout the exercise.

Flutter Kicks Form & Visual

Flutter Kicks

Flutter Kicks Benefits

  • Strengthens the lower abs and hip flexors
  • Improves core stability and balance
  • Increases endurance and stamina
  • Can be done anywhere without equipment
  • Low impact exercise that is easy on the joints

Flutter Kicks Muscles Worked

  • Rectus abdominis
  • Transverse abdominis
  • Hip flexors
  • Quadriceps

Flutter Kicks Variations & Alternatives

  • Scissor Kicks
  • Reverse Flutter Kicks
  • Butterfly Kicks
  • Vertical Flutter Kicks
  • Single Leg Flutter Kicks