Body weight
Flutter kicks
Flutter kicks mainly works your abs and hip flexors. It also helps your quads and glutes.
Step by step
- Lie on your back, press your lower back down.
- Lift your legs a few inches off the floor.
- Kick up and down in small, steady alternating moves.
What you should feel
A burn in your lower abs and the front of your hips; your lower back should not arch or ache.
Common mistake
Letting your lower back arch; raise your legs higher or bend your knees.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Hanging knee raiseAbs, Hip flexorsQuestions
What muscles does the flutter kicks work?
Flutter kicks mainly works your abs and hip flexors. It also helps your quads and glutes.
Can I do the flutter kicks at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the flutter kicks?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free