Flutter Kicks (hands under hips head up) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Rectus Abdominis, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Flutter Kicks
How to: Flutter Kicks (hands under hips head up)
- Lie on your back with your hands under your hips and legs extended.
- Lift your legs off the ground slightly while keeping your core engaged.
- Alternately kick your legs up and down in a controlled manner.
- Make sure to keep your lower back pressed against the mat.
- Continue for the desired duration.
Common Mistakes
- Arching the back during the exercise.
- Not engaging the core properly.
- Moving too fast and losing control.
Modifications
- Perform with bent knees for reduced strain.
- Keep feet closer to the ground to lessen difficulty.
Tips
- Keep your lower back pressed into the mat to avoid strain.
- Engage your core throughout the movement.
- Start slowly to maintain control before increasing speed.
Flutter Kicks (hands under hips head up) Alternatives
Tags
core
hips
strength
body weight
stability
fitness