Flutter Kick
Trunk flexion, bodyweight, abdominals and hip flexors
The flutter kick kicks the straight legs up and down in small, quick strokes while you lie on the back. It trains the abdominals and hip flexors to hold the legs up. It suits anyone who wants a simple floor move for the trunk.
Setting up
- Lie on the back with the legs straight and the hands under the hips.
- Raise the head slightly.
How to do a flutter kick
- Press the lower back gently down.
- Lift both legs a little off the floor.
- Kick one leg up as the other goes down, in small, quick strokes.
- Keep the legs straight and the lower back down.
- Kick for the time you set.
Breathing. Breathe steadily through the kicks without holding the breath.
Muscles worked
- Mainly
- Abdominals and hip flexors
Common mistakes
- Lower back arching. The belly has let go, so raise the legs a little higher.
- Kicking from the knees. Straight legs work the trunk, so kick from the hips.
- Legs too low to control. Low legs are harder, so lift them until the back stays down.
Easier and harder
- Easier
- Dead Bug
- Harder
- Scissor Kick, Hollow Hold
Guide
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Guide