Smart Workout Diary

Prone Flutter Kicks

Prone flutter kicks are a bodyweight exercise performed lying face down while alternately lifting straight legs in small, controlled motions. They primarily train the glutes and hamstrings while requiring the lower back to maintain a stable position. This exercise supports hip-extension strength and muscular endurance.

Demonstration

Demonstration: Prone Flutter Kicks

Instructions

  1. Lie face down with your legs straight, feet about hip-width apart, and your arms resting comfortably by your sides or under your forehead.
  2. Gently brace your abdomen and keep your neck relaxed in a neutral position.
  3. Lift one straight leg a short distance from the floor without twisting your hips.
  4. Lower that leg with control as you lift the other leg, alternating in a steady fluttering motion.
  5. Keep the movement small and controlled, then lower both legs to finish.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Calisthenics
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your pelvis heavy against the floor rather than arching your lower back to lift higher.
  2. Point or relax your toes naturally, but keep both knees straight without locking them forcefully.
  3. Use a slow, even rhythm instead of swinging the legs or rushing the alternation.
  4. Stop the set if you cannot maintain a comfortable, controlled lower-back position.
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