Flutter Kicks: How-to, Tips & More
The Flutter Kicks is a beginner isolation exercise for your abs. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Flutter Kicks
- Lie on your back with your hands under your hips and legs straight.
- Lift your heels a few inches off the floor.
- Kick your legs up and down in small fast movements.
- Keep your lower back pressed down.
Flutter Kicks tips
- Count each kick as one rep.
Sets and reps
Most lifters do well with 20 to 40 reps per set, and 20 to 40 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Flutter Kicks alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Flutter Kicks work?
The Flutter Kicks mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 20 to 40 reps per set, and many lifters get the best results between 20 to 40 reps. Use a weight that leaves one or two reps in reserve.
Is the Flutter Kicks good for beginners?
Yes. The Flutter Kicks is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Flutter Kicks?
You need bodyweight.
Add Flutter Kicks to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon