Lying Leg Raise Straight Flutter Kick
The lying leg raise straight flutter kick performs the flutter kick from a high-leg position with legs raised toward vertical. The elevated starting position changes the resistance angle and shifts the work toward the upper abs and hip flexors compared to lower-leg variations.
How to do it
- Lie flat on your back with your hands under your hips.
- Raise both legs straight up toward the ceiling.
- Begin performing small, rapid flutter kicks with the legs in the raised position.
- Keep the kicks controlled and the legs straight.
- Continue for the desired duration.
Form cues
- Place hands firmly under hips for lower back support
- Raise both legs straight up toward the ceiling
- Keep movements small, controlled, and rapid
- Breathe steadily throughout the kicking motion
Breathing: Inhale to prepare, and exhale steadily as you perform the flutter kicks without holding your breath.
Common mistakes
- Arching the lower back off the floor, which can strain the lumbar spine
- Bending the knees too much, which reduces the intended focus on the upper abs and hip flexors
- Moving too fast without control, which leads to using momentum rather than muscle tension
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 s
Lose weight
3–4 sets × 30–45 seconds, rest 45 s
Build muscle
3 sets × 12–15 reps per leg, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel strain or discomfort in your lower back, 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.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel tension in your abdominal muscles and hip flexors. If your lower back starts hurting, take a break.
Why are my hands under my hips?
Placing your hands under your hips helps tilt your pelvis slightly, keeping your lower back flat against the floor.
Can I bend my knees if my legs are too heavy?
Keeping legs straight is ideal for this variation, but softening the knees slightly can help if your hamstrings are very tight.