Smart Workout Diary

Flutter Kick

The prone flutter kick is a bodyweight exercise performed face down while alternating small, controlled leg lifts. It primarily trains the glutes and also challenges the hamstrings, lower back, and trunk stability. It can support hip-extension endurance, glute activation, and basic posterior-chain conditioning.

Demonstration

Flutter Kick — demonstration 1
Flutter Kick — demonstration 2

Instructions

  1. Set up: Lie face down on a mat with your legs long, feet about hip-width apart, and your forehead resting on your hands or forearms.
  2. Brace: Gently tighten your abdominals and keep your pelvis heavy against the floor so your lower back does not overarch.
  3. Lift alternately: Raise one straight leg a small distance by squeezing the glute, then lower it under control as the other leg lifts.
  4. Continue the flutter: Alternate smoothly at a controlled rhythm, keeping the knees straight without locking them and the hips facing the floor.
  5. Finish: Stop the set if you feel discomfort in the lower back, then rest before repeating.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the lift small: Quality glute contraction matters more than lifting the legs high.
  2. Avoid lumbar swinging: If your lower back takes over, reduce the range and tighten your abdominals.
  3. Move steadily: Use a smooth rhythm rather than kicking quickly or dropping the legs.
  4. Breathe naturally: Keep breathing throughout the set instead of holding your breath.
Exercise library