Flutter Kicks
Lying on your back with straight legs just off the floor, you kick them up and down in small, quick alternating movements while your lower abs keep your pelvis still.
- Primary muscles
- Lower abs
- Secondary
- Abs, Quads
- Difficulty
- Beginner
- Logged as
- Reps
Why do it
Flutter kicks keep your lower abs working the whole set to stop your lower back from arching while your legs move, which is why they show up so often in circuits and conditioning sessions. They suit beginners because you scale them with leg height: higher is easier, lower is harder. Unlike leg raises, each kick is tiny and the sets are long, so they lean more toward endurance than strength. The fronts of your thighs work too, since they hold your legs up.
How to do it
Lie on your back with your hands under your glutes and your legs straight, lifted a few inches off the floor.
Press your lower back into the floor and keep it there.
Kick your legs up and down in small, quick alternating movements, keeping them straight.
Count each kick as a rep and keep breathing. Lift the legs higher to make it easier, lower to make it harder.
Common mistakes
Lower back lifting off the floor
Legs held too low pull your lower back into an arch. Press it down and raise your legs until it stays flat, then bring them lower over time.
Kicking too big
Large swings bring momentum in and give your abs breaks. Keep each kick small and quick, with your legs straight.
Bending your knees
Bent knees shorten the lever and take load off your abs. Keep your legs straight, and hold them a little higher if that's too hard.
Holding your breath
Long sets make it tempting to stop breathing, which makes them hard to finish. Breathe steadily through the set; counting kicks out loud helps.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
