Exercise guide
Flutter Kicks
This version of Flutter Kicks is performed face down on a bench and targets the glutes and hamstrings. It is different from the common floor exercise performed on the back for the abdominals. The hips remain supported while the straight legs alternate above and below one another.
Training context
Setup Cues for Prone Flutter Kicks
The bench must remain stable while the hips rest close to its edge. Holding the front of the bench helps keep the torso from sliding as the legs move.
The legs only need to rise near hip height. Lifting them excessively can cause the lower back to arch instead of increasing useful glute work.
Technique overview
Alternate the legs without rocking the pelvis
Lie face down with the hips supported and both legs extended. Raise one leg slightly as the other lowers, then switch through a smooth rhythm. Keep the knees mostly straight and the pelvis against the bench. Stop when the lower back begins arching or the bench position changes.
Treat this as an overview and use a range, pace, and setup you can control.