Flutter Kicks Tutorial
Flutter kicks are a classic bodyweight abs exercise performed lying on your back while alternately kicking straight legs up and down. This move targets the lower portion of the abdominal muscles while also challenging the hip flexors and overall core stability.
This exercise is best suited for intermediate trainees who already have basic core control and want to build endurance, definition, and better lower ab strength. The key focus is keeping your lower back pressed into the floor and moving the legs with control rather than speed.
If you are looking for a clear guide, tutorial, and instructions on how to do flutter kicks properly, this breakdown covers setup, technique, breathing, progressions, and common mistakes.
Benefits
- Strengthens lower abdominal muscles
- Improves core endurance and control
- Builds coordination between core and hips
- Enhances stability for other ab exercises
- Requires no equipment and little space
- Helps improve body awareness and posture
Setup & Starting Position
Start by lying flat on your back on a firm, comfortable surface. Extend your legs straight out in front of you with your heels resting on the floor. Place your arms long by your sides with your palms facing down. Your head and shoulders stay relaxed on the ground.
Before lifting your legs, gently tilt your pelvis so your lower back presses into the floor. This is critical for protecting your spine and keeping the abs engaged. Brace your core as if preparing for a light cough.
From here, lift both straight legs a few inches off the floor. Keep your knees locked but not tense, toes pointed slightly forward. Your legs should hover low, but only as low as you can keep your back flat.
Quick setup tip: If you feel your lower back arching during setup, raise your legs slightly higher until you can maintain full contact with the floor.
How To Do Flutter kicks (Step-by-step)
- Lie on your back with arms by your sides and legs straight.
- Press your lower back into the floor and brace your core.
- Lift both legs slightly off the ground, keeping them straight.
- Lower one leg toward the floor while the other lifts.
- Switch legs in a controlled, alternating pattern.
- Keep kicks small and close to the ground.
- Maintain steady tension through your abs.
- Breathe continuously as you kick.
- Complete the planned time or reps.
- Lower both legs down with control to finish.
Form Cues
- Lower back glued to the floor
- Small, controlled kicks
- Legs stay straight
- Core tight, ribs down
- Neck and shoulders relaxed
- Move slow and steady
Breathing & Bracing
Proper breathing makes flutter kicks more effective and safer. Begin by taking a calm breath in through your nose before lifting your legs. Once your legs are hovering, maintain a light but constant brace through your abs.
Use a steady breathing rhythm while kicking. A simple option is to exhale for two kicks and inhale for two kicks. This keeps oxygen flowing and helps prevent excessive tension in your neck and shoulders.
Think about tightening your core as if gently narrowing your waist, not sucking your stomach in. Your ribs should stay down and stacked over your hips. Avoid holding your breath, since this can increase pressure and make it harder to maintain proper alignment.
If you notice your breathing becoming shallow or rushed, slightly slow the kick tempo or raise your legs a bit higher while keeping control.
Common Mistakes
- Arching the lower back, fix by raising the legs slightly and re bracing the core.
- Kicking too fast, fix by slowing the tempo and using control.
- Bending the knees, fix by lightly locking the legs straight.
- Lifting the head or shoulders, fix by relaxing the neck on the floor.
- Letting the legs drop too low, fix by staying within a pain free range.
- Holding the breath, fix by using a consistent breathing pattern.
How It Should Feel
Quick Self Check: Flutter kicks should create a deep, steady burn in your lower abs that builds over time.
Good signs:
- Strong tension across the front of your core
- Lower back stays pressed into the floor
- Even, controlled leg movement
Warning signs:
- Sharp pain in the lower back, stop immediately
- Neck strain or head lifting off the floor
- Hip flexors taking over completely
If you feel it mostly in your neck, relax your shoulders and place your head fully down. If your lower back feels strained, raise your legs higher or switch to a bent knee variation.
Alternative Names
Supine flutter kicks, Flutter kicks abs
Variations
Easier
- Bent Knee Flutter Kicks: Perform the same movement but with knees bent to reduce lever length.
- Hands Under Hips Flutter Kicks: Place hands under hips for extra lower back support.
Harder
- Low Hover Flutter Kicks: Keep legs extremely close to the floor while maintaining back contact.
- Paused Flutter Kicks: Add a brief pause during each kick while legs are hovering.
Sample Workout
Core Endurance Workout
- Plank hold, 30 seconds
- Flutter kicks, 20 to 30 reps
One rep equals one kick with each leg - Dead bug, 10 reps per side
- Rest 60 seconds
Repeat the circuit 3 times. Focus on clean technique rather than rushing through the reps.
Progression Plan
Week 1: Start with 3 sets of 15 to 20 reps. Rest 60 seconds between sets. Focus on learning proper bracing and keeping your back flat.
Week 2: Increase to 20 to 30 reps per set. Reduce rest to 45 seconds. Keep the same controlled tempo.
Week 3: Lower your leg height slightly to increase difficulty or slow the kicking speed. Aim for 3 sets of 30 reps.
Week 4: Introduce paused flutter kicks or extend each set by time, such as 30 to 40 seconds of continuous movement.
Move to advanced variations once you can complete all reps without losing lower back contact. Repeat a week if form breaks down.
FAQ
Your legs should be as low as possible while keeping your lower back fully pressed into the floor.
Are flutter kicks bad for the lower back?They are safe when done with proper core engagement. Arching the back is what causes issues.
Should my legs be straight or bent?This standard version uses straight legs. Bent knees are only for easier regressions.
How fast should I kick?A slow to moderate tempo is best for muscle control and core tension.
Summary
Flutter kicks are a powerful bodyweight exercise for building lower ab strength and core endurance. When done with control, proper breathing, and a stable lower back, they can significantly improve your core performance.
Focus on quality reps, steady breathing, and gradual progression. Adjust leg height or tempo as needed to stay pain free and effective. With consistency, flutter kicks can become a reliable staple in your abs training routine.
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