Flutter Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Flutter Kick is a bodyweight exercise primarily targeting the abs while also engaging the hip flexors as a secondary muscle group. Performed lying face down with legs extended, one leg is lifted while the other is lowered in a controlled, alternating motion, maintaining abdominal tension throughout. This exercise strengthens the core, improves lower abdominal endurance, and enhances hip flexor stability, requiring no equipment other than bodyweight.
How to Perform
Position yourself lying prone on a bench, ensuring the bench edge aligns under your hips, with your legs extended straight behind you.
Grip the bench securely with your hands for stability.
Lift one leg upward while simultaneously lowering the other in a controlled manner.
Maintain a steady, alternating leg motion, keeping your core engaged and abdomen pressed toward the bench.
Continue the movement until fatigue prevents maintaining proper form.
Slowly bring both legs back to the starting position and prepare to repeat the sequence.
Focus on controlled breathing and keeping your lower back neutral throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Coordinate your breathing with the leg motion throughout the exercise.
Inhale as one leg rises to its topmost position.
Exhale as that same leg lowers to its lowest point.
Maintain this breathing pattern consistently with each leg movement.
How Not to Perform
Don’t allow your lower back to arch or lift off the bench.
Don’t use momentum or swing your legs; keep movements controlled.
Don’t bend your knees; legs should remain straight throughout.
Don’t lift your head or shoulders off the bench.
Don’t grip the bench too loosely; maintain a firm hold for stability.
Don’t hold your breath; maintain steady, coordinated breathing.
Don’t rush through repetitions; focus on engaging the abs and hip flexors.
Don’t let your abdomen lose contact with the bench.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
