Flutter Kicks

Flutter Kicks is a beginner-level compound in the strength category that primarily works the glutes. It also recruits the hamstrings. It is performed with bodyweight.

How to do it

1. 1On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
2. 2Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
3. 3Start the movement by lifting the left leg higher than the right leg.
4. 4Then lower the left leg as you lift the right leg.
5. 5Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.