Lying Flutter Kick
The lying flutter kick is a bodyweight core exercise targeting the lower abs and hip flexors through rapid alternating leg kicks while lying on the back. Keeping the legs low and straight increases the mechanical demand on the lower abdominal region.
How to do it
- Lie flat on your back with your hands under your hips for support.
- Raise your legs a few inches off the floor.
- Begin rapidly alternating small up and down kicks with each leg.
- Keep the legs straight and the movement controlled.
- Continue for the desired duration.
Form cues
- Press your lower back into the floor.
- Keep your hands under your hips for support.
- Maintain small, controlled kicks.
- Keep your legs straight throughout.
- Engage your core to stabilize your torso.
Breathing: Exhale as you kick and inhale steadily; keep your breath rhythmic to help maintain core tension.
Common mistakes
- Arching the lower back: This puts unnecessary strain on your spine instead of your abs.
- Kicking too high: This reduces the challenge to your lower core.
- Holding your breath: This limits oxygen and prevents your core from bracing effectively.
- Moving too fast: This can lead to loss of control and poor form.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 45 seconds, rest 45s
Lose weight
3 sets x 45-60 seconds, rest 30s
Build muscle
3 sets x 30-45 seconds, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler core movement.
- If you have a history of back discomfort, consult a professional before starting new abdominal exercises.
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?
You are likely arching your back. Try pressing your lower back firmly into the floor and lifting your legs a bit higher until your abs are strong enough to keep your spine flat.
Should my hands be under my hips?
Yes, placing your hands under your hips provides extra support for your lower back and helps you maintain the correct pelvic position.
How small should the kicks be?
The kicks should be small and controlled, typically moving your feet about 6 to 12 inches up and down.