Step by step instructions, muscle activation and variants for the Flutter Kicks on Bench.
A glute and hamstring exercise performed lying face down on a bench with the legs extended off the end. Keeping the legs straight, you kick them alternately up and down in small rapid motions, holding the glutes and hamstrings under continuous tension.
The Flutter Kicks on Bench 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.
