Flutter Kicks (How To, Muscles Worked, Benefits)
Flutter Kicks are a popular exercise that targets the abdominal muscles and helps to build core strength. They can be a great addition to any core routine, whether you are a beginner or even an advanced lifter.
In this guide, I will cover everything you need to know about flutter kicks, including their benefits, proper form and technique, and variations to make the exercise more challenging or accessible.
How To Do Flutter Kicks
Equipment Needed
None
Muscles Worked
- Rectus Abdominis
- Hip Flexors
Step-by-Step Instructions
- Lie flat on your back on a mat or the floor, with your arms at your sides and your palms facing down.
- Engage your core muscles and keep your back in a neutral position.
- Raise your legs off the ground about 6 to 8 inches, keeping them straight and together. This is your starting position.
- Begin the fluttering motion by rapidly alternating small up-and-down movements with your legs, keeping them straight and together.
- Make sure you are using your abdominal muscles to control the movement, and avoid arching your back or lifting your shoulders off the ground.
- Continue alternating your legs until all reps are completed.
Coaching Points
If you find that Flutter Kicks strain your low back, you can use your hands or a rolled up towel to place under your low back for support.
Flutter kicks can be done anywhere, without any equipment, making them a convenient and accessible exercise. They can also be modified to suit different levels of experience, making them a versatile exercise for people of all abilities.
Benefits
Flutter kicks primarily target the lower abdominal muscles, but they also engage the hip flexors and lower back muscles. Regularly performing this exercise can help to strengthen the entire core region.
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.
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.
