How to do the Leg Flutter Kicks
Primary: Hip Flexors · also works Core, Quads.
Leg Flutter Kicks are an excellent bodyweight exercise that helps to target the core, especially the lower abs and hip flexors. This exercise involves quick, alternating leg movements and is often performed in a supine position. Not only does it challenge the abdominal muscles, but it also engages the quads, making it an effective exercise for building strength and endurance.
Step by step
- 1
Lie down on your back with your hands placed under your glutes for support.
- 2
Lift both legs off the ground, keeping them straight, and begin to perform quick, alternating kicks.
- 3
Keep your core tight and minimize the movement of your upper body.
- 4
Continue to flutter your legs in a controlled manner, ensuring they do not touch the ground.
Coaching cues
- Keep your lower back pressed against the ground to avoid injury.
- Breathe steadily throughout the exercise to maintain stamina.
- Keep your legs straight and movements controlled to fully engage your core.
Sets, reps and where it fits
Muscle
3–4 × 15–30
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 15–30
rest 45–60 s
Leg Flutter Kicks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Leg Flutter Kicks work?
Primary: Hip Flexors. Secondary: Hip Flexors, Core, Quads
How many sets and reps of Leg Flutter Kicks should I do?
For muscle: 3–4 sets of 15–30 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Leg Flutter Kicks?
Same movement pattern, different equipment: High Knees, Side Shuffles, Battle Ropes, Bear Crawl, Jump Rope, Jumping Jack.
Is the Leg Flutter Kicks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.