How to do Prone Flutter Kicks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Prone Flutter Kicks
Flat Bench
Workouts with Prone Flutter Kicks
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.
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Generate My PlanAlternative Exercises to Prone Flutter Kicks
1. Single Leg Kickback
86.2 mSCORESWAPPED 685 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 603 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 526 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. Hip Thrust
97 mSCORESWAPPED 507 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
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5. Elevated Hip Bridge
84.8 mSCORESWAPPED 476 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