Zirv Fitness
Strength exercise

Flutter Kick

How to do it

  1. Lie flat on your back with legs extended and hands tucked under the hips for support.
  2. Lift both legs a few inches off the floor and lightly press the lower back into the ground.
  3. Alternate small up and down kicks with each leg in a steady flutter rhythm.
  4. Keep the core braced and the hip flexors driving the leg movement rather than the lower back arching.
  5. Breathe steadily throughout, avoiding breath holding during the kicking sequence.
  6. Keep the range of motion small and controlled, and avoid letting the lower back lift off the floor, a common fault that shifts load off the core.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Hip FlexorsGroup of muscles including the iliopsoas responsible for lifting the thigh toward the torso. All Hip Flexors exercises

Related Core exercises

L-SitL-Sit (Floor)L-Sit (Parallel Bars)L-Sit (Rings)Scissor KickV-Sit
Type
Strength
Equipment
Bodyweight
Primary muscles
Core, Hip Flexors
Measured in
Reps and weight