Flutter Kick
Heels lift only six inches off the floor
- Level
- Intermediate
- Movement
- Flutter kick · Lying on the back
- Tracks
- Reps only
Works
Abdominals Quadriceps - Rectus Femoris
How to do it
- Lie flat on your back with legs extended and arms by your sides.
- Lift your heels about six inches off the floor.
- Engage your core to press your lower back into the ground.
- Kick your legs up and down in a small, rapid scissoring motion.
- Keep your toes pointed and your knees slightly soft throughout the set.
- Breathe steadily and avoid holding your breath while moving.
Common mistakes
- Allowing the lower back to arch off the floor.
- Bending the knees too deeply during the kick.
- Lifting the head or neck to compensate for weak abs.
- Holding breath instead of breathing rhythmically.
Safety
Stop immediately if you feel sharp pain in the lower back.
Avoid this exercise if you have existing hip flexor strains.
Tips
- Press your lower back firmly into the mat to prevent arching.
- Initiate the movement from your hips rather than just your knees.
- Keep the kick amplitude small to maximize time under tension.
- Raise your legs higher if your lower back starts to lift off the floor.
Details
- Base movement
- Flutter kick
- Legs
- Alternating
- Legs straight or bent
- Straight legs
- Body position
- Lying on the back
