Flutter Kicks are a great exercise to engage the core and quads.

Additionally, they don’t require any equipment. A yoga mat would be helpful, to avoid direct contact with the floor. But we won’t judge you if you don’t have one.

Here’s how to do it:

  • Lay on the floor, belly up
  • Put your hands besides your body, or under the gluteus
  • Raise your legs from the ground, about one feet from the floor
  • Proceed to raise one leg, then lower it, then raise the other and lower it.
  • Repeat

The amplitude of your kicks should be of around one feet or two. No need to do huge movements, it’s more important to keep the movements controlled and smooth.

Here’s a video demonstration of the flutter kick:

Doing each rep slower will bring more benefits than doing it wider.

If you’re looking for a database of over 150 bodyweight only exercises (no gear needed), please check out the bodyweight vault:

What muscles does the flutter kick work on?

The primary muscles worked are:

  • Abs: Lower and Middle Region
  • Quads
  • Glutes

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