How to Do the Flutter Kicks
Flutter kicks are small, alternating leg movements done while lying on your back with your feet hovering off the floor. They train the lower abs and hip flexors to hold tension for time rather than for big reps. They're a good finisher for beginners.
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Muscles worked
Primary
- Abs
Secondary
- Quads
How to do the Flutter Kicks
- 1
Lie on your back with legs straight and hands under your hips.
- 2
Press your lower back into the floor.
- 3
Lift both feet a few inches off the ground.
- 4
Kick one leg up a little as the other goes down.
- 5
Keep the kicks small and steady, like a slow flutter.
- 6
Breathe normally and keep going for the planned time or count.
Form cues to remember
- Keep your lower back flat
- Kick small and controlled
- Keep your legs straight but not locked
- Breathe, don't hold your breath
Flutter Kicks video tutorial
Common mistakes
Back arching off the floor
Raise your feet higher or lift your head slightly to keep your back flat.
Kicking too big and fast
Shorten the motion; control matters more than speed.
Dropping feet to the floor
Stop the set when you can't stay hovering; rest and restart.
Straining the neck
Keep your head down, or rest it on your hands.
Sets and reps
| Endurance | 3 sets of 30–45 seconds, 30–45 seconds rest |
|---|---|
| Conditioning | 4–6 rounds of 20 seconds on, 10 seconds off |
| Muscle growth | 3 sets of 20–30 total kicks, slow and controlled |
If your lower back arches or aches, raise your feet higher or bend your knees slightly. Anyone with lower back pain should check their comfort level before holding long sets.
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Flutter Kicks FAQ
What do flutter kicks work?
They mainly train your lower abs and hip flexors. Your quads also work to keep your legs straight.
How long should I do flutter kicks?
Start with 20–30 seconds and build to a minute. Quit the set when your lower back starts to lift off the floor.
Why does my lower back hurt during flutter kicks?
Your abs likely can't hold your pelvis in place with the legs low. Lift your feet higher or bend your knees until the abs can control it.
