Legs Flutter
Legs flutter is a Pilates bodyweight exercise targeting the hip flexors and abdominal muscles. It involves lying on the back and performing rapid, alternating flutter kicks with the legs held low to the ground, challenging core endurance and lower body coordination.
How to do it
- Lie flat on your back with your legs extended and your arms by your sides.
- Engage your core and press your lower back into the mat.
- Lift both legs a few inches off the mat.
- Alternately raise and lower each leg in small, rapid flutter kicks.
- Continue for the desired number of repetitions or duration, breathing steadily.
Form cues
- Press your lower back into the mat
- Keep your neck relaxed on the floor
- Move from your hips, not your knees
- Keep your flutter kicks small and controlled
- Maintain steady, rhythmic breathing
Breathing: Inhale to prepare, then exhale steadily as you perform the kicks. Avoid holding your breath during the effort.
Common mistakes
- Arching the lower back: This puts unnecessary strain on your spine instead of your abs.
- Holding your breath: This increases blood pressure and prevents core engagement.
- Kicking too high: This shifts the focus away from the lower abs and hip flexors.
- Moving the upper body: Keep your shoulders and head still to isolate the core.
Muscles worked
Primary: hip flexors. Secondary: abs, quads.
Suggested sets & reps
Get fitter
3 sets × 40 seconds, rest 45 s
Lose weight
3 sets × 45 seconds, rest 30 s
Build muscle
3 sets × 30 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler movement.
- If you have existing spinal concerns, check with a professional before adding this to your routine.
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 this in my lower back?
It usually means your lower back is arching. Try lifting your legs higher off the ground or tucking your pelvis slightly to keep your back pressed into the mat.
Should my knees be bent or straight?
Keep your legs as straight as comfortable, but a slight soft bend at the knee is perfectly fine if your hamstrings feel tight.
How low should I keep my legs?
Only as low as you can while keeping your lower back flat against the floor. If your back lifts, raise your legs higher.