Flutter Kick
Trains the Glutes.
- Equipment
- Bodyweight
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Lie face down on a bench or the floor with your hips at the edge and your legs hanging off.
- Grip the bench or rest your forearms down for support.
- Squeeze your glutes and lift both legs until they are level with your body.
- Keeping them straight and off the floor, kick them alternately up and down in a short range.
- Keep the movement small and the legs straight.
- Lower both under control when the glutes stop holding them level.
Common mistakes
- Doing it face up. Lying on your back makes this an abdominal and hip flexor exercise; face down with the hips at the edge is what makes it a glute and hamstring movement.
- Letting the legs drop below the line of the body. The working range is at and above level; below it the hips have stopped extending.
- Arching the lower back to lift the legs higher. Once the hips stop travelling the spine makes up the difference, and the extra height is lumbar extension.
- Kicking fast and wide. The range is short and the pace is controlled; speed hides the legs dropping.