Flutter Kicks (How To, Muscles Worked, Benefits)

Flutter Kicks are a dynamic core exercise that targets the lower abs through quick, alternating leg movements. By keeping your legs extended and slightly off the ground, you engage your entire core, especially the lower portion of the rectus abdominis and hip flexors. It’s a great bodyweight move for building endurance and stability in the midsection.

Primary Muscles Worked: Rectus Abdominis (Lower Abs), Hip Flexors
Secondary Muscles Worked: Transverse Abdominis, Obliques, Quads
Equipment Needed: None (mat optional for comfort)

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How To Do Flutter Kicks

Step-by-Step Instructions

1. Set-Up:
   • Lie flat on your back with your arms down at your sides or hands tucked under your hips for support.
   • Extend your legs fully and lift them about 4–6 inches off the ground.
   • Engage your core and press your lower back into the floor.
2. Execution:
   • Lift one leg slightly higher while lowering the other a few inches, keeping both legs straight.
   • Continue alternating up-and-down in a quick, controlled “flutter” motion.
   • Keep your core braced and legs hovering above the ground the entire time.
3. Tips for Proper Form:
   • Keep your legs straight and your toes pointed or flexed (whichever feels more natural).
   • Don’t let your lower back arch—keep it pressed into the ground.
   • Breathe steadily throughout the set—don’t hold your breath.

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Key Benefits

• Targets and strengthens the lower abs.
• Builds core endurance and control.
• Great addition to circuits or as a finisher—no equipment needed.

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Modifications and Variations

• Easier Option:
  • Elevate your legs slightly higher to reduce tension.
  • Perform for fewer reps or shorter durations.
• Harder Option:
  • Keep your legs lower to the floor without touching.
  • Add ankle weights or increase the tempo while keeping control.

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Common Mistakes

• Arching the Lower Back: Keep your core tight and back pressed into the floor.
• Bending the Knees: Legs should stay straight for maximum ab engagement.
• Going Too Fast: Focus on controlled movement—not just speed.

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Reps and Sets Recommendations

• For Beginners: 3 sets of 20–30 total kicks (10–15 per leg).
• For Core Endurance: 3–4 sets of 30–45 seconds continuous kicks.
• As a Finisher: 2–3 sets to failure or max reps in 30 seconds.

Flutter Kick Alternatives

Need an alternative for Flutter Kicks? Here are a couple of similar exercises you may be able to use as a substitution.

Need even more options? Check out all my favorite Flutter Kick alternatives.

Seated Twists

Seated Twists (also known as Russian Twists) will also keep the lower abdominals and hip flexors engaged by sitting with the feet up off the floor. And, because of the addition of the twisting motion, they heavily incorporate the obliques as well.

You can also easily increase the difficulty of Seated Twists by adding in a medicine ball (as pictured above).

Hanging Straight Leg Raises

Looking for a similar exercise that is much more challenging? Hanging Straight Leg Raises may be just what you’re looking for.

Instead of laying on the floor, hang from a pull-up bar and use the abs and hip flexors to raise the legs straight up in front of you.

More Links and Info

If you’d like to see more ab exercises, check out the Core section of our Exercise Library. There you’ll find dozens of core exercises, all with complete detailed instructions.

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