How to do Prone Flutter Kicks
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Prone Flutter Kicks
Flat Bench
Target muscles worked
Instructions for Proper Form
Prone Flutter Kicks are a bodyweight exercise that primarily targets the lower back and glutes. By lying face down and alternating leg kicks, you recruit these muscles while maintaining a straight posture. This adds some instability, further engaging your core. This is a great exercise for improving lower back strength and enhancing stability in your posterior chain.
- Position and lay face down on a bench such that your hips are on the bottom edge of the bench. Grasp the bench with both hands to help secure yourself to the bench.
- Contract your glutes and hamstrings to straighten your legs out behind you. Your hips should be roughly in line with your feet and shoulders.
- Raise one leg while allowing the other to lower slightly and then switch these positions while keeping your upper body stable on the bench.
- Continue alternating legs throughout the duration of the exercise.
- Maintain good posture by keeping your legs straight behind you with a slight bend in your knees.
- You should feel this exercise primarily in your glutes and hamstrings.
Alternative Exercises to Prone Flutter Kicks
1. Single Leg Kickback
86.2 mSCORESWAPPED 718 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
2. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 699 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
3. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 583 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
4. Elevated Hip Bridge
84.8 mSCORESWAPPED 475 TIMESThis exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.
- Beginner
- Glutes
- Flat Bench
5. Hip Thrust
97 mSCORESWAPPED 461 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
6. Straight Leg Kickback
57.6 mSCORESWAPPED 439 TIMESStraight Leg Kickback is a bodyweight exercise that primarily targets the glutes. By extending your leg out behind you, and off the ground, you’re already engaging your glutes and hamstrings. By pulsing your leg up and down, you take your already engaged glutes, and move them through a limited range of motion. This is a great exercise for isolating the glutes.
- Beginner
- Glutes
7. Standing Leg Side Hold
35.4 mSCORESWAPPED 409 TIMESStanding Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.
- Beginner
- Glutes
8. Single Leg Hip Thrust
80.4 mSCORESWAPPED 331 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes
9. Cable Pull Through
89.6 mSCORESWAPPED 320 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
10. Kettlebell Swing American
83 mSCORESWAPPED 314 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells