How to do the Flutter Kicks
Flutter Kicks is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Abs.
Flutter Kicks demonstration · © GymiaFit
Flutter Kicks at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hip Flexors, Lower Abs
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Flutter Kicks step by step
- 1Lie flat on your back with your legs extended and your hands by your sides.
- 2Engage your core and lift your legs off the ground about 6 inches.
- 3Keeping your legs straight, alternate lifting one leg slightly higher than the other.
- 4Continue this fluttering motion for the desired number of repetitions.
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Flutter Kicks — questions
What muscles does the Flutter Kicks work?
The Flutter Kicks primarily targets the Glutes. It also recruits the Hip Flexors, Lower Abs as secondary movers.
What equipment do I need for the Flutter Kicks?
None — the Flutter Kicks uses your bodyweight only, so it works at home with nothing but floor space.
Is the Flutter Kicks suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Flutter Kicks?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Flutter Kicks demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.