Exercise guide · Core & Abs

Flutter Kicks

Flutter kicks train your lower abs and hip flexors with rapid alternating leg kicks from a supine position. You keep your lower back pinned to the mat while your legs scissor in small controlled arcs.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Flutter Kicks

Lie on your back on a mat with legs extended and hands under your glutes or at your sides for support.
Press your lower back into the mat and brace your core.
Lift both legs a few inches off the floor with toes pointed.
Kick one leg up slightly while lowering the other, keeping both legs straight.
Alternate quick, small kicks in a scissor rhythm without bouncing your hips.
Complete your reps or time, then lower legs under control.

Form cues

Lower back glued to the mat
Small kicks—legs stay low to the floor
Toes pointed; legs nearly straight
Core tight; hips stay still

Common mistakes

Lower back peeling off the mat
Large sweeping kicks that use momentum
Bending knees to make it easier
Rocking hips up and down with each kick

Muscles worked

Primary

Core

Secondary

None significant

Safety: Keep kicks small to protect your lower back. Stop if your back arches or hurts.

Alternatives

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