Flutter
The flutter kick is a bodyweight core exercise that targets the lower abs and hip flexors. Performing rapid alternating leg kicks while hovering above the ground challenges core stability and endurance.
How to do it
- Lie flat on your back with your legs extended and your hands placed beneath your lower back for support.
- Lift both legs off the ground approximately six inches and engage your core.
- Alternately raise and lower each leg in a small, rapid flutter kick motion.
- Keep your lower back pressed down and your core braced throughout the movement.
- Continue for the desired duration or number of repetitions.
Form cues
- Press your lower back firmly into the floor.
- Engage your core before lifting your legs.
- Keep your kicks small and controlled.
- Breathe steadily throughout the movement.
Breathing: Inhale to prepare, and exhale steadily as you perform the kicking motion.
Common mistakes
- Arching the lower back away from the floor, which can cause strain.
- Lifting the legs too high, which reduces tension on the target muscles.
- Holding your breath, which prevents proper core stabilization.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 s
Lose weight
3 sets × 30–45 seconds, rest 45 s
Build muscle
3 sets × 12–15 reps per leg, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Lower your legs less or place your hands further under your hips to keep your lower back pressed down.
How often can I practice flutter kicks?
You can include them 2 to 3 times per week as part of your regular core routine.