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Last updated March 2, 2026
Abs
Flutter Kicks
Lie on back, hands under glutes. Lift legs slightly. Kick up and down rapidly like swimming.
Quick facts
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Abs
Secondary
Hip Flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body Weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat or comfortable surface.
- Place your arms at your sides or under your glutes for support.
- Step 2Position Your Legs
- Lift your legs off the ground a few inches, keeping them straight.
- Ensure your feet are together and your toes are pointed.
- Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your lower back pressed into the mat to avoid arching.
- Step 4Perform Flutter Kicks
- Begin to alternate kicking your legs up and down in a controlled manner.
- Keep your legs straight and avoid bending your knees.
- Step 5Maintain Rhythm
- Continue the flutter kicks for a set duration or number of repetitions.
- Focus on keeping your core engaged and your movements steady.
- Step 6Finish the Exercise
- Slowly lower your legs back to the mat after completing your reps.
- Take a moment to relax and stretch your body before getting up.
Alternatives & variations
Explore similar movements targeting the same muscles.
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