How to do the Flutter Kick
Primary: Core, Hip Flexors · also works Quads. Also called: flutter kicks, scissor kicks.
Step by step
- 1
Lie on your back with legs straight and hands under your hips.
- 2
Press your lower back into the floor and lift both legs a few inches.
- 3
Kick your legs up and down in small, quick alternating movements.
- 4
Keep your legs straight and core tight throughout.
- 5
Continue for the set reps or time.
Coaching cues
- Lower back stays down
- Small, quick kicks
- Breathe steadily
Common mistakes
- Arching the lower back
- Kicks too large
- Holding the breath
Sets, reps and where it fits
Muscle
3–4 × 20–40 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 20–40 sec
rest 45–60 s
Flutter Kick alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Flutter Kick work?
Primary: Core, Hip Flexors. Secondary: Core, Hip Flexors, Quads
How many sets and reps of Flutter Kick should I do?
Hold or work for 20–40 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Flutter Kick?
Same movement pattern, different equipment: Lying Leg Raise, Hollow Body Hold, Dead Bug, Bicycle Crunch, Bird Dog, Crunch.
Is the Flutter Kick good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.