Flutter Kicks Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Hip Flexors
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Kicking Crunches
Visualised Target Muscle Groups
Front
Back
How to: Flutter Kicks
- Lie flat on your back with your arms at your sides.
- Lift your legs off the ground, hovering a few inches above.
- Engage your core and alternate kicking your legs up and down in a controlled manner.
- Maintain a steady pace and avoid letting your lower back lift off the floor.
Common Mistakes
- Allowing your lower back to arch.
- Not engaging the core muscles.
- Performing the kicks too quickly rather than with control.
Modifications
- Bend your knees to reduce strain on your lower back.
- Perform the movement with a smaller range of motion.
Tips
- Keep your lower back pressed into the ground to avoid strain.
- Engage your core throughout the movement to maintain stability.
- Move your legs in a controlled manner to maximize effectiveness.
Flutter Kicks Alternatives
Workout plans with Flutter Kicks
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
core
glutes
strength
intermediate
abs
bodyweight
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