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Exercise guide
Flutter Kicks
A supine core drill alternating small up-and-down leg kicks while the lower back stays pressed to the floor.
What this exercise works
- Muscles
- hip flexors · rectus abdominis · transverse abdominis
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie flat on your back with your legs extended.
- Place your hands under your glutes for support.
- Lift both legs a few inches off the floor.
- Alternate kicking your legs up and down in a small range.
- Keep your core braced and lower back pressed down.
- Continue for the desired duration or reps.
Technique cues and common mistakes
- Press your lower back into the floor for the whole set.
- Keep the kicks small and steady rather than big and wild.
- Raise your legs higher if you feel your lower back arching.