How to do Flutter Kicks

Authored by Fitbod

About Flutter Kicks

Sets Logged
2,188,429
Popularity Rank
84th
Difficulty
Beginner
Abs Strength
93 mSCORE 19th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Flutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.

  1. Lie face up on a bench with your legs extended. Place your mid thigh on the back edge of the bench.
  2. Grab the bench firmly underneath it.
  3. Keep your knees extended as you raise one leg.
  4. Keep tension on the hamstring and glute as you lower your leg.
  5. Once the leg has returned to the starting position, repeat with the opposite leg.

Performance Tips

  • What muscles do Flutter Kicks work?

    Flutter kicks primarily work the lower abdominal muscles, including the rectus abdominis and the lower part of the transverse abdominis. They also engage the hip flexors, particularly the iliopsoas, as well as the quadriceps. Additionally, flutter kicks help strengthen the lower back muscles and improve overall core stability and endurance.

  • Do Flutter Kicks burn belly fat?

    Butterfly kicks help strengthen and tone the core muscles, but do not specifically target belly fat. Spot reduction, or losing fat from a specific area through targeted exercises, is a common misconception. To effectively burn belly fat, a combination of overall calorie deficit through diet, cardiovascular exercise, and full-body strength training is necessary.

Common Mistakes

  • Dropping Your Heels

    Don’t allow your heels to drop between reps. Keep them elevated throughout the entire exercise. You would be able to perform more reps by giving yourself some time to rest between reps, however it will make this exercise less effective. Focus on keeping your core engaged, and your legs elevated.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps