Seated Flutter Kick
Description
The seated flutter kick holds a V-sit position (leaning back with legs elevated) and performs flutter kicks. The seated-back position adds upper ab demand from holding the torso while the flutter kicks target the lower abs and hip flexors.
Muscle Group
Equipment Required
Seated Flutter Kick Instructions
- Sit on the floor. Lean back to about 45 degrees. Support yourself with hands behind you or keep them at your sides.
- Raise both legs 6 to 12 inches off the floor.
- Alternately kick your legs up and down in a flutter pattern.
- Keep kicks small and controlled — about 12 inches of travel.
- Maintain the lean-back torso position throughout.
- Breathe steadily.
- Continue for 20 to 30 seconds or 15 to 25 kicks per leg.
- Keep core braced throughout.
Seated Flutter Kick Form & Visual
Seated Flutter Kick Benefits
- Sustained upper and lower ab tension
- Combines V-sit hold with flutter kicks
- No equipment needed
- Builds core endurance
- Targets abs from both upper and lower angles
- Engaging variation
Seated Flutter Kick Muscles Worked
- Rectus abdominis (upper and lower)
- Hip flexors
- Quadriceps (leg hold)
- Obliques (slight)
Seated Flutter Kick Variations & Alternatives
- Flutter Kicks (supine)
- V-Sit Hold
- Lying Scissor Kick
- Seated Bicycle Kick
- Hollow Body Hold
