Flutter kicks
A bodyweight core exercise performed lying on your back that targets the lower abdominals and hip flexors through a continuous, scissor-like kicking motion. It is highly effective for building core endurance and stabilizing the pelvis.
Count your Flutter kicks reps with AIFree in your browser — no app, no equipmentHow to Do Flutter kicks
- Lie flat on your back on an exercise mat with your legs fully extended and arms resting by your sides, palms facing down.
- Engage your core and press your lower back firmly into the floor to eliminate any arch in your spine.
- Lift both legs approximately 4 to 6 inches off the ground, keeping them straight with your toes pointed.
- Raise your left leg slightly higher while lowering your right leg toward the floor, stopping just before it touches the ground.
- Alternate the position of your legs in a continuous, controlled fluttering motion while maintaining a flat lower back.
Muscles worked
Form tips
- Place your hands under your glutes to help tilt your pelvis and keep your lower back flat against the floor.
- Keep your head, neck, and shoulders slightly lifted off the mat to increase upper abdominal engagement and assist with spinal alignment.
- Initiate the movement from your hips rather than bending at your knees to ensure maximum core and hip flexor activation.
Common mistakes
- Allowing the lower back to arch off the floor, which transfers the load to the lumbar spine and increases the risk of injury.
- Bending the knees excessively, which reduces the lever length and lessens the tension on the abdominal muscles.
- Kicking the legs too high, which decreases the gravitational resistance and reduces the overall difficulty of the exercise.
FAQ
How many reps and sets of flutter kicks should I do?
For core endurance, aim for 3 to 4 sets of 40 to 60 total reps (20 to 30 kicks per leg), or perform the exercise for time, targeting 30 to 45 seconds per set.
Why do I feel flutter kicks mostly in my hip flexors instead of my abs?
The hip flexors are primary movers in this exercise. To increase abdominal recruitment, actively hollow your stomach, press your lower back harder into the floor, and slightly lift your shoulder blades.
How can I make flutter kicks easier if my lower back hurts?
You can make the exercise easier by performing the kicks with your legs positioned higher in the air (closer to a 45-degree angle), which reduces the leverage and strain on your lower back.
