Flutter KicksMuscles Worked
Done face down on a bench, flutter kicks work your glutes, with your hamstrings helping lift each straight leg and your core keeping your hips pinned to the bench. It's the face-down cousin of the flutter kick done on your back, which leans more on your abs and hip flexors.
PrimaryGlutes
SecondaryHamstrings
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Lie face down on a flat bench with your hips at the end and your legs hanging off, holding the sides of the bench near your head.
- Squeeze your glutes and lift both straight legs to hip height.
- Raise one leg a few inches higher while the other dips slightly below, keeping both knees straight.
- Switch legs in a smooth, steady rhythm, like a slow swimming kick, without letting your feet drop to the floor.
- Breathe normally and keep kicking until you finish the set, then lower both feet to the floor.
Form tips
- Keep the kicks small and controlled; big, fast swings let momentum and your lower back take over.
- Don't raise your legs above hip level, which pushes your lower back into an arch.
Why it made the list
No. 10 of 12
Best Glute Exercises
Bodyweight glute and hip flexor exercise. High-rep endurance work that also engages the core.
More glute exercises
See it on your own body map
Log your Flutter Kicks sets in KasMaker and watch your glutes and hamstrings fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
