Flutter Kick
The flutter kick is a bodyweight core exercise targeting the abs and hip flexors through continuous alternating leg movements. Performed lying on the back, it builds lower abdominal endurance and overall core stability.
How to do it
- Lie flat on your back with your legs extended and hands placed beneath your lower back for support.
- Lift both legs a few inches off the ground, engaging your core.
- Alternately raise and lower each leg in a small, controlled fluttering motion.
- Keep your lower back pressed toward the floor throughout the movement.
- Continue for the desired duration or number of repetitions.
Form cues
- Press your lower back firmly into the floor.
- Keep your legs straight with a gentle bend at the knee.
- Make small, controlled movements instead of wide kicks.
- Breathe steadily throughout the exercise.
Breathing: Exhale as you lift and flutter your legs, and maintain smooth, even breaths as you continue the movement.
Common mistakes
- Arching the lower back away from the floor, which places unnecessary strain on your spine.
- Moving too fast and using momentum instead of engaging your core muscles.
- Holding your breath, which prevents proper oxygen flow and increases abdominal pressure.
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 easier
Make it harder
Take care if…
- If you feel lower back discomfort, ease off or raise your legs higher to reduce the load.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the flutter kick?
You should feel it working your lower abdominal muscles and the front of your hips.
What if my lower back lifts off the floor?
Place your hands deeper under your hips for support, or lift your legs higher into the air until your back stays flat.
Can I do these every day?
Yes, but giving your core a day of rest between sessions allows your muscles to recover and adapt.