Flutter Kicks
Expert Advice
Keep your lower back pressed into the floor to protect your spine and ensure your abs are doing the work.
How-to-do Steps
- Lie on your back with your legs extended and hands under your buttocks for support.
- Lift your legs slightly off the ground and begin to kick them up and down in a small, rapid motion.
- Keep your core engaged and avoid letting your lower back arch off the floor.
- Continue the flutter kicks for a set time or number of repetitions.
Track Flutter Kicks in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Flutter Kicks primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Flutter Kicks work?
Flutter Kicks primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Flutter Kicks?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Flutter Kicks suitable for beginners?
Yes, Flutter Kicks is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
