Flutter Kick
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Technique
Lie on your back with your hands under your glutes and legs extended. Lift both legs slightly off the floor and alternate small, rapid up-and-down kicks. Keep your lower back pressed to the floor and your core braced throughout. Maintain a steady, controlled tempo.
Steps
- Lie on your back with your hands under your glutes and extend both legs
- Brace your core and press your lower back into the floor
- Lift both legs slightly off the floor
- Alternate small up-and-down kicks with straight legs
- Maintain a steady, controlled tempo
Common mistakes
- Allowing the lower back to arch off the floor
- Kicking through an excessively large range of motion
- Bending the knees excessively
- Using uncontrolled momentum
Variations
- Hands-by-sides flutter kick
- Arms-overhead flutter kick
- Bent-knee flutter kick
- Resistance-band flutter kick
Related exercises
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Try ForceIndex freeFAQ
What muscles does Flutter Kick work?
Muscles: Abs, Hip flexors.
What equipment do I need for Flutter Kick?
Equipment: Bodyweight.
Where can I do Flutter Kick?
Location: Home, Gym, Street.
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