Flutter Kicks
- Primary musclesGlutes
- EquipmentBody Only
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Add it to a workout in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Flutter Kicks" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
- Sets, reps and time in your workout log
- Workout programs for your goal and level
- Progress for every exercise
How to do it
5 stepsOn 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.
Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
Start the movement by lifting the left leg higher than the right leg.
Then lower the left leg as you lift the right leg.
Continue 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.
Variations: As you get more advanced you can use ankle weights.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.