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Exercise Overview

Flutter Kicks are a highly effective bodyweight core exercise that primarily targets the lower abdominal muscles while also engaging the hip flexors, obliques and stabilising muscles throughout the torso. The exercise involves alternating small, controlled leg movements while lying on your back, keeping the core under constant tension throughout the set.

Although Flutter Kicks appear simple, they require excellent abdominal endurance and proper pelvic control to perform correctly. The continuous movement places sustained tension on the abdominal muscles, making the exercise popular in military fitness programmes, athletic conditioning, swimming training and general core workouts.

Since no equipment is required, Flutter Kicks can be performed almost anywhere, making them an excellent choice for home workouts, gym sessions, circuit training and travel fitness routines.

Quick Facts

Primary Muscle

Rectus Abdominis (Lower Abdominal Emphasis)

Secondary Muscles

• Hip Flexors
• Obliques
• Transverse Abdominis

Stabilising Muscles

• Erector Spinae
• Glutes
• Quadriceps
• Lower Back Stabilising Muscles

Exercise Type

Isolation

Movement Pattern

Core Stabilisation

Hip Flexion

Equipment

Bodyweight

Difficulty

Beginner to Intermediate

Mechanics

Isolation

Force Type

Core Stabilisation

Muscles Worked

Primary Muscle

• Rectus Abdominis

Secondary Muscles

• Iliopsoas (Hip Flexors)
• Internal Obliques
• External Obliques
• Transverse Abdominis

Stabilising Muscles

• Erector Spinae
• Gluteus Maximus
• Quadriceps
• Pelvic Stabilising Muscles

Flutter Kicks are particularly effective at maintaining constant tension across the abdominal wall while challenging hip stability and muscular endurance.

How to Perform Flutter Kicks

1. Lie flat on your back on an exercise mat.
2. Place your arms alongside your body or underneath your hips for additional support.
3. Tighten your abdominal muscles and press your lower back firmly into the floor.
4. Raise both legs approximately 15 to 30 centimetres off the ground.
5. Keep your knees slightly bent or fully extended depending on flexibility.
6. Begin alternating small up-and-down kicking motions with your legs.
7. Keep the movement smooth and controlled without allowing your feet to touch the floor.
8. Continue for the desired number of repetitions or time.
9. Slowly lower both legs once the set is complete.

The movement should remain controlled throughout, with the abdominal muscles maintaining tension from start to finish.

Video

Breathing Technique

• Inhale before raising your legs.
• Breathe steadily throughout the exercise.
• Exhale gently during the kicking movement.
• Avoid holding your breath, particularly during longer sets.

Controlled breathing helps maintain abdominal tension and reduces unnecessary fatigue.

Benefits

Strengthens the Core

Flutter Kicks develop strength and endurance throughout the abdominal muscles, particularly the lower portion of the rectus abdominis.

Improves Core Stability

Maintaining proper body position requires continuous activation of the deep stabilising muscles of the abdomen and pelvis.

Requires No Equipment

The exercise only uses bodyweight, making it suitable for training at home, outdoors or while travelling.

Builds Muscular Endurance

The continuous movement challenges the abdominal muscles over an extended period, improving endurance and fatigue resistance.

Supports Athletic Performance

A stronger core contributes to improved posture, balance and force transfer during running, swimming, cycling and many other sports.

Common Mistakes

Arching the Lower Back

Allowing the lower back to lift away from the floor reduces abdominal engagement and increases stress on the lumbar spine.

Raising the Legs Too High

Large kicking movements reduce tension on the abdominal muscles. Small, controlled kicks are generally more effective.

Moving Too Quickly

Fast, uncontrolled movements often rely on momentum instead of muscular control.

Holding Your Breath

Steady breathing helps maintain proper core activation and reduces fatigue.

Allowing the Feet to Touch the Floor

Maintaining continuous tension provides greater training benefit.

Expert Tips

• Keep your lower back pressed firmly against the floor throughout the exercise.
• Perform small, controlled kicks rather than large movements.
• Tighten your abdominal muscles before lifting your legs.
• Point your toes slightly to encourage smooth movement.
• Stop the set if your lower back begins to arch excessively.
• Focus on quality repetitions rather than speed.

Variations

• Bent Knee Flutter Kicks
• Straight Leg Flutter Kicks
• Reverse Flutter Kicks
• Vertical Flutter Kicks
• Weighted Flutter Kicks
• Medicine Ball Flutter Kicks
• Hollow Body Flutter Kicks
• Flutter Kicks with Hands Overhead

Alternative Exercises

• Leg Raises
• Reverse Crunch
• Hollow Body Hold
• Dead Bug
• Bicycle Crunch
• Scissor Kicks
• Mountain Climbers
• Plank
• Hanging Knee Raise
• Hanging Leg Raise

Programming

Core Strength

• 3–4 sets
• 20–40 seconds
• 45–60 seconds rest

Muscular Endurance

• 2–4 sets
• 45–60 seconds
• 30–45 seconds rest

Circuit Training

• 20–30 seconds per round
• Perform alongside other bodyweight exercises
• Minimal rest between movements

Suitable For

Flutter Kicks are suitable for:

• Beginners
• Intermediate exercisers
• Athletes
• Home workouts
• Circuit training
• Military fitness preparation
• General fitness programmes
• Core strengthening routines

Avoid If

You may need to modify or avoid Flutter Kicks if you have:

• Acute lower back pain
• Hip flexor injuries
• Recent abdominal surgery
• Significant spinal conditions
• Pregnancy (unless advised by a qualified healthcare professional)

If discomfort occurs in the lower back, reduce the range of motion, bend the knees or choose an alternative core exercise.

Frequently Asked Questions

What muscles do Flutter Kicks work?

Flutter Kicks primarily target the rectus abdominis while also recruiting the hip flexors, obliques, transverse abdominis and several stabilising muscles throughout the core.

Are Flutter Kicks good for lower abs?

Flutter Kicks place significant emphasis on the lower portion of the rectus abdominis due to the sustained leg position and continuous abdominal contraction. However, all regions of the abdominal wall work together during the exercise.

Should my legs stay straight?

Straight legs increase the difficulty by creating a longer lever. Beginners may slightly bend their knees until they develop sufficient strength.

How long should I perform Flutter Kicks?

Most people benefit from sets lasting between 20 and 60 seconds, depending on experience level and training goals.

Why does my lower back hurt during Flutter Kicks?

Lower back discomfort often occurs when the abdominal muscles are unable to maintain pelvic control. Reduce the leg height, bend the knees slightly or perform an easier core exercise until strength improves.

Related Exercises

• Scissor Kicks
• Reverse Crunch
• Leg Raises
• Bicycle Crunch
• Hollow Body Hold
• Dead Bug
• Mountain Climbers
• Plank
• Hanging Knee Raise
• Hanging Leg Raise

Exercise Summary

Flutter Kicks are an excellent bodyweight exercise for developing core strength, muscular endurance and abdominal stability. Their continuous movement keeps the abdominal muscles under tension while also strengthening the hip flexors and improving overall core control. Because they require no equipment and can be performed almost anywhere, Flutter Kicks are a valuable addition to home workouts, athletic conditioning programmes and general fitness routines. Maintaining proper technique, especially keeping the lower back pressed into the floor, is essential for maximising results and reducing the risk of discomfort.