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All exercises

Flutter kicks

Beginner

Flutter kicks is a compound bodyweight exercise for the glutes, also working the quads and abs.

What it works

Primary muscle

Glutes

Also works

QuadsAbs

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie flat on your back with your legs extended and your hands by your sides.
  2. 2Engage your core and lift your legs off the ground about 6 inches.
  3. 3Keeping your legs straight, alternate lifting one leg slightly higher than the other.
  4. 4Continue this fluttering motion for the desired number of repetitions.

What to do instead

  • Bench hip extensionBodyweight
  • Reverse hyper on flat benchBodyweight
  • Swimmer kicksBodyweight
  • Dumbbell sumo pull throughDumbbell
  • Band bent-over hip extensionResistance band

Harder variations

  • Swimmer kicksBodyweight
  • Cable pull through (with rope)Cable
  • Cable standing hip extensionCable
  • Reverse hyper extension (on stability ball)Other
Logged today · 1 min restFlutter kicks

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