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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

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

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Plank

Bodyweight / Core

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