Flutter Kicks
How to do the Flutter Kicks
- 1
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- 2
Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- 3
Start the movement by lifting the left leg higher than the right leg.
- 4
Then lower the left leg as you lift the right leg.
- 5
Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.
How to program the Flutter Kicks
Sets and reps
As a compound movement, the Flutter Kicks responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Flutter Kicks is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Flutter Kicks work?
The Flutter Kicks primarily targets the Glutes. It also recruits the Hamstrings as supporting muscles.
What equipment do I need for the Flutter Kicks?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Flutter Kicks should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
