Flutter Kicks
Flutter Kicks is a resistance exercise – strength exercise involving Gluteus maximus, Hamstring. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Gluteus maximus, Hamstring
- Secondary muscles
- Erector spinae, Abdominals
- Exercise type
- Resistance exercise – strength
Exercise technique
- Bench
Lie face down with your hips near the bench edge.
- Grip
Hold the front edge with your hands.
- Leg line
Straighten your knees and raise your legs to hip height.
- First kick
Lift your left leg through a small range.
- Alternate
Raise the right leg as the left lowers.
- Rhythm
Continue the small, controlled alternating movement.
- Finish
Slowly lower both feet to the floor together.
Key technique points
- Do not confuse this with supine flutter kicks.
- Do not repeatedly arch and release your lower back with each kick.
- Do not bend your knees through a large angle.
- Do not swing your legs widely.
- Keep your pelvis stable at the bench edge.
- Keep breathing throughout the rhythm.
Common mistakes
Lying on your back
This changes the source’s hip-extensor-focused variation.
Kicking too high
Lower-back extension increases unnecessarily.
Kicking from the knees
Lower-leg movement dominates instead of hip movement.
Sliding off the bench
Pelvic support is reduced.
Rocking the torso
Momentum drives the leg kicks.
Holding the breath
This creates unnecessary tension during the repeated small movement.
Frequently asked questions
Flutter Kicks: why is “Lying on your back” a mistake?
This changes the source’s hip-extensor-focused variation.
Flutter Kicks: why is “Kicking too high” a mistake?
Lower-back extension increases unnecessarily.
Flutter Kicks: why is “Kicking from the knees” a mistake?
Lower-leg movement dominates instead of hip movement.
Flutter Kicks: why is “Sliding off the bench” a mistake?
Pelvic support is reduced.
Flutter Kicks: why is “Rocking the torso” a mistake?
Momentum drives the leg kicks.
Flutter Kicks: why is “Holding the breath” a mistake?
This creates unnecessary tension during the repeated small movement.
What should I focus on when doing Flutter Kicks?
Do not confuse this with supine flutter kicks. Do not repeatedly arch and release your lower back with each kick. Do not bend your knees through a large angle. Do not swing your legs widely. Keep your pelvis stable at the bench edge. Keep breathing throughout the rhythm.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.