Flutter Kicks
Strength · Beginner · Glutes
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Glutes
- Secondary
- Hamstrings
- Equipment
- Body only
- Force
- Pull
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Glutes
Also works: Hamstrings
How to do it — Flutter Kicks
- 1On 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.
- 2Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- 3Start the movement by lifting the left leg higher than the right leg.
- 4Then lower the left leg as you lift the right leg.
- 5Continue 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.
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