How to do flutter kicks
Flutter kicks are a floor core exercise: you lie on your back and make small, fast up-and-down kicks with straight legs. They train your lower abs and hip flexors to hold your lower back still while your legs move.
- Core
- No equipment
- 20 reps
flutter kick exercise, scissor kicks
How to do it
- Lie on your back with your legs straight and your arms by your sides, palms down.
- Press your lower back into the floor and tighten your stomach.
- Lift both heels about 15 cm (6 in) off the floor.
- Kick one leg up a little while the other goes down, keeping your knees nearly straight.
- Keep switching legs with short, quick kicks, and count each kick as one rep.
- Lower both heels to the floor when you finish the set.
Form cues
- Lower back on the floor
- Small, quick kicks
- Point your toes
- Breathe out in short puffs
Muscles worked
Main: core, hip flexors
Also: quads, obliques
Common mistakes
- Your lower back arches off the floor. Fix: Raise your legs higher or put your hands under your hips until your back stays down.
- You make big, slow kicks. Fix: Keep the kicks small, about a hand's width, and keep them quick.
- You hold your breath. Fix: Breathe out in short puffs as you kick.
- You lift your head and strain your neck. Fix: Keep your head on the floor, or tuck your chin a little and look at the ceiling.
Make it easier: Flutter kicks with legs high
Kick with your legs at about 45 degrees and your hands under your hips. A higher angle puts less load on your lower back.
Make it harder: Flutter kicks with shoulders lifted
Lift your head and shoulders off the floor and reach your arms toward your feet while you kick.
In a workout
Do 20 kicks (10 per leg) as one set. Rest about 30 seconds and repeat for 2 to 3 sets, or use it as one move in a core circuit.
Safety: If you feel pain in your lower back or your back keeps lifting off the floor, stop and use the easier version.
Questions
What do flutter kicks work?
They mainly work your lower abs and your hip flexors. Your quads and obliques help hold your legs and hips steady.
Are flutter kicks bad for your lower back?
They can strain it if your back arches off the floor. Keep your lower back pressed down and raise your legs higher if you cannot.
How many flutter kicks should a beginner do?
Start with 20 kicks in total, 10 per leg, for 2 to 3 sets. Add more only when your lower back stays on the floor the whole set.
