Step by step instructions, muscle activation and variants for the Flutter Kicks on Bench Edge.
The same prone flutter kick performed with the hips at the very edge of the bench, so the legs can move through a larger range of motion. With only the torso supported, you kick the straight legs alternately up and down, working the glutes and hamstrings.
The Flutter Kicks on Bench Edge 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.
