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Flutter Kick

A supine core drill of small alternating straight-leg kicks that trains the lower abs and hip flexors isometrically.

AbsBodyweightAlternating hip flexion
Start
Flutter Kick — Start
End
Flutter Kick — End

Primary

Rectus abdominisHip flexors

Secondary

ObliquesQuadriceps

Equipment

Bodyweight

Pattern

Alternating hip flexion

Setup

  1. 01Lie flat on your back on a mat.
  2. 02Place the hands under the hips for support.
  3. 03Press the lower back into the floor.
  4. 04Lift both straight legs a few inches up.

Execution

  1. 01Kick the legs up and down in small alternating pulses.
  2. 02Keep both legs straight with pointed toes.
  3. 03Maintain a steady rhythm and continuous breathing.
  4. 04Continue until the set time or rep count ends.

Checkpoints

  • -Lower back stays glued to the mat throughout.
  • -Kicks stay small, roughly six to twelve inches.
  • -Head and shoulders stay relaxed on the floor.
  • -The abs stay braced rather than the legs doing all the work.

Common mistakes

  • -Arching the lower back as the legs lower.
  • -Bending the knees to make the kicks easier.
  • -Holding the breath through the set.
  • -Kicking so high tension leaves the abs.

Programming notes

  • -Use 3 sets of 20 to 30 seconds, building toward 45 to 60 seconds.
  • -Lower the legs closer to the floor to increase difficulty.
  • -Progress by removing hand support and hovering the arms.

Related exercises

Lying Leg Raise Flat Bench

Bodyweight / Abs

Air Bike

Bodyweight / Abs

Plank

Bodyweight / Core

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