About this exercise
Flutter kicks are a bodyweight core exercise that targets the lower abdominals while engaging the hip flexors and quadriceps to build endurance and core stability.
Flutter kick
Step by step instructions, muscle activation and variants for the Flutter kick.
EasyAbs
How to Perform
- Lie flat on your back with your legs extended and your hands placed under your glutes for support
- Lift both legs a few inches off the floor and raise your head and shoulders slightly
- Keeping your legs straight, kick one leg up while lowering the other in a fluttering motion
- Continue alternating your legs in a controlled, rapid rhythm
- Keep your lower back pressed into the floor and your core braced throughout
Muscle Activation
Primary
Abs
Secondary
Quadriceps
About the Flutter kick
The Flutter kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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