Flutter Kicks
Flutter kicks are a bodyweight exercise targeting the abdominal muscles and hip flexors. The rapid alternating leg movement in a supine position creates sustained core tension, making it effective for lower ab endurance.
How to do it
- Lie flat on your back with your legs extended and hands under your glutes for support.
- Lift both legs a few inches off the floor and brace your core.
- Alternate raising and lowering each leg in small, rapid kicks.
- Keep your lower back pressed into 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 core braced throughout the movement.
- Make small, controlled kicks with straight legs.
- Place your hands under your glutes for support.
Breathing: Exhale steadily as you flutter your legs, and avoid holding your breath to keep your core engaged.
Common mistakes
- Arching the lower back away from the floor, which can strain the spine.
- Making kicks too large, which shifts work away from the lower abs.
- 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, raise your legs higher, or choose a gentler core exercise.
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
Why do I feel flutter kicks in my lower back?
If your lower back arches off the floor, your hip flexors and lower back take over. Press your lower back flat and try raising your legs higher.
How high should my legs be?
Keeping your legs a few inches off the floor is standard, but you can raise them higher if your lower back starts to lift.
Can I do flutter kicks every day?
Your core recovers relatively quickly, but 2 to 3 times per week is plenty for most beginners to build strength without overworking.