Flutter Kick

Flutter Kick challenges the abdominals and hip flexors while the trunk resists arching or rotating.

Primary muscle

Abs

Primary musclesRectus abdominis, Iliopsoas

Secondary musclesObliques, Rectus femoris, Tensor fasciae latae

Equipment

Bodyweight

How to perform Flutter Kick

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie on the back with the legs straight, arms beside the body or hands supporting the pelvis, and lower back gently pressed down.
Raise both heels slightly from the floor and brace without lifting the ribs.
Alternate one straight leg up as the other lowers through a small, quick kicking range.
Keep the knees long and the pelvis still; the legs should pass each other continuously without resting.
Stop and lower both legs together when the lower back begins to arch or the kicking range shortens.

Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.

Pause between repetitions and initiate with the abdominals instead of momentum.

Keep the head, shoulders, and upper back supported while the legs move.

Lower the legs slowly. The lowering part of the repetition still trains the muscles.

Lower back arching: Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.
Shoulders losing support: Keep the head, shoulders, and upper back supported while the legs move.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Bent-Knee Raise: Bend the knees to make the raise easier while keeping the hips and ribs still.

Place Flutter Kick after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Use Flutter Kick after Deadlifts or Barbell Back Squats so abdominal fatigue does not affect the main lift.
Pair it with Bird Dog or Cable Pallof Press for a focused core block.

Scale the movement