Flutter Kicks
Description
Flutter kicks lie on your back with legs raised slightly and alternately kick them up and down in a small, rapid flutter pattern. They build lower ab and hip flexor endurance through sustained tension.
Muscle Group
Equipment Required
Flutter Kicks Instructions
- Lie on your back. Press lower back into the floor. Hands under hips or at sides.
- Raise both legs 6 to 12 inches off the floor.
- Alternately kick legs up and down in small, rapid motions (about 6 inches).
- Keep legs straight and off the floor throughout.
- Continue for 20 to 30 seconds or 20 to 30 kicks per leg.
- If lower back arches, raise legs higher.
- Breathe steadily.
- Classic military PT exercise.
Flutter Kicks Form & Visual
Flutter Kicks Benefits
- Builds lower ab and hip flexor endurance
- Sustained tension throughout the set
- No equipment needed
- Classic conditioning exercise
- Develops core endurance
- Simple and effective
Flutter Kicks Muscles Worked
- Rectus abdominis (lower)
- Hip flexors
- Quadriceps (leg hold)
