Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do Flutter Kicks
- On 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.
Muscles Worked
Alternatives to Flutter Kicks
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
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2
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
-
3
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
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4
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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5
Monster Walk
A beginner compound strength exercise that works the glutes, using a resistance band.
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6
Thigh Abductor
A beginner isolation strength exercise that works the glutes, using a machine.
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7
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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8
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
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9
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
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10
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
Frequently Asked Questions
What muscles do flutter kicks work?
Flutter Kicks primarily works the glutes. The hamstrings assist as secondary muscles.
What equipment do I need for flutter kicks?
None. Flutter Kicks is a bodyweight movement you can do anywhere you have floor space.
Flutter Kicks: is it suitable for beginners?
Yes. Flutter Kicks is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of flutter kicks?
Hip Extension with Bands, Physioball Hip Bridge, Pull Through train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my flutter kicks reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; flutter kicks can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Flutter Kicks with AI
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