Flutter Kicks 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Flutter Kicks are a bodyweight exercise primarily targeting the glutes while also engaging the hip flexors as a secondary muscle group. Performed lying on your back with your core engaged and legs elevated slightly off the ground, flutter kicks involve alternating, controlled up-and-down movements of the legs, similar to a swimming motion. This exercise strengthens and tones the lower body and core, improves pelvic stability, and can be an effective addition to both strength and cardio-focused routines, requiring no equipment and minimal space.
How to Perform
Get into Starting Position: Lie flat on your back on a comfortable surface like a yoga mat, keeping your spine aligned and relaxed.
Stabilize Your Pelvis: Place your hands under your hips or glutes. This provides support to your lower back and helps maintain proper posture during the exercise, which is especially useful for beginners.
Activate Your Core: Draw your belly button gently toward your spine and tighten your lower abdominal muscles. This engages your core and ensures that the movement targets the intended muscles.
Lift Your Legs: Keeping your legs straight, raise them a few inches off the floor. Your legs should form roughly a 30° to 45° angle with the ground. Maintain a slight tension in your glutes to prevent lower back strain.
Begin the Flutter Motion: Alternate lifting one leg higher while lowering the other in a controlled, fluttering motion, similar to a gentle swimming kick. Focus on keeping the movement smooth and steady rather than fast.
Maintain Proper Breathing: Breathe evenly throughout the exercise, inhaling and exhaling with each flutter to maintain rhythm and support your core engagement.
Set Your Reps or Time: Aim for either a timed set, such as 40–60 seconds of continuous flutter kicks, or count 30–40 repetitions per leg. Adjust based on your fitness level and gradually increase intensity over time.
★ 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
Keep your lower back gently pressed against the mat to prevent strain and protect your spine.
Engage your glutes and core throughout the exercise to ensure proper muscle activation.
Move your legs in a controlled, steady rhythm rather than fast, jerky motions.
Avoid lifting your legs too high, which can shift tension away from your glutes and hip flexors.
Breathe consistently, exhaling with each leg movement to maintain core stability.
Start with shorter sets or fewer reps, gradually increasing as your endurance improves.
Focus on form over speed to maximize effectiveness and prevent injury.
Rest briefly between sets if your hip flexors or lower abs fatigue too quickly, then continue.
How Not to Perform
Don’t Let Your Lower Back Arch: Avoid lifting your lower back off the mat, as this puts unnecessary strain on your spine and reduces engagement of your core and glutes.
Don’t Use Fast, Jerky Movements: Swinging your legs too quickly wastes energy and shifts tension away from the glutes and hip flexors.
Don’t Keep Your Legs Too High or Too Low: Raising your legs excessively or letting them drop too close to the floor decreases effectiveness on the target muscles.
Don’t Relax Your Core: Failing to engage your abdominal muscles reduces glute and hip flexor activation and can lead to lower back discomfort.
Don’t Forget to Breathe Properly: Holding your breath or breathing irregularly can cause fatigue and reduce core stability.
Don’t Neglect Glute Engagement: Only moving your legs without activating your glutes lowers the benefit for the primary target muscle.
Don’t Let Your Head and Neck Tense: Lifting your head or straining your neck can cause discomfort; keep your head relaxed on the mat.
Don’t Overdo Duration or Reps at First: Performing too many reps without proper form increases injury risk and reduces exercise efficiency.
Don’t Ignore Alignment: Misaligned hips or uneven leg movement can place unnecessary stress on joints and reduce focus on glutes and hip flexors.
Don’t Forget to Rest if Needed: Pushing through extreme fatigue can compromise form, making the exercise less effective and increasing injury risk.
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.
