TETSUFlutter Kicks
The Flutter Kicks are bodyweight exercises for the upper legs that primarily target the glutes, with the hip flexors and lower abs assisting. Follow the 4 steps below for correct form, with an animated demonstration.
glutesupper legs
hip flexorslower abs
body weight
How to do the Flutter Kicks
- Lie flat on your back with your legs extended and your hands by your sides.
- Engage your core and lift your legs off the ground about 6 inches.
- Keeping your legs straight, alternate lifting one leg slightly higher than the other.
- Continue this fluttering motion for the desired number of repetitions.
Common questions
What muscles do the Flutter Kicks work?
The Flutter Kicks primarily target the glutes. The hip flexors and lower abs work as supporting muscles.
What equipment do I need for the Flutter Kicks?
None. The Flutter Kicks use your body weight only, so you can do it anywhere.
How many sets and reps of the Flutter Kicks should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Flutter Kicks works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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