Flutter Kicks

How to do the Flutter Kicks

1. 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.
2. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
3. Start the movement by lifting the left leg higher than the right leg.
4. Then lower the left leg as you lift the right leg.
5. 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.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

5 alternatives for the same glutes, with and without kit.

Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball Pull Through Cable Machine Downward Facing Balance Exercise Ball One-Legged Cable Kickback Cable Machine

Superset the Flutter Kicks with

Opposing quads work — alternate sets without extra rest.

Bodyweight Squat quads Bodyweight Walking Lunge quads Freehand Jump Squat quads Barbell Side Split Squat quads

Common questions

What muscles does the Flutter Kicks work?

The Flutter Kicks primarily works the glutes, with the hamstrings as secondary movers. Pull Through, Glute Kickback, and Hip Extension with Bands train the same muscle, across 6 equipment types.

What equipment do you need for the Flutter Kicks?

None — the Flutter Kicks is bodyweight, so it works at home, in a hotel room or outdoors. Pull Through and Glute Kickback also need nothing.

Is the Flutter Kicks suitable for beginners?

Yes, the Flutter Kicks is rated beginner. 9 harder options for the same muscle are catalogued.

Where should the Flutter Kicks go in a workout?

Early — the Flutter Kicks is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bodyweight Squat and Bodyweight Walking Lunge later.

Similar exercises

Pull Through Cable Machine Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball Step-up with Knee Raise Bodyweight Barbell Glute Bridge Barbell