Seated Flutter Kick 1
The seated flutter kick 1 is a bodyweight core and hip flexor exercise performed from a seated position with hand support. Rapidly alternating leg kicks while seated targets the lower abs and hip flexors, serving as an accessible variation of the lying flutter kick.
How to do it
- Sit on the floor and lean back slightly, placing your hands behind you for support.
- Lift both feet off the floor with your legs extended.
- Begin rapidly alternating small up and down kicks with each leg.
- Keep the kicks controlled and the legs relatively straight.
- Continue for the desired duration.
Form cues
- Lean back slightly to engage your core.
- Place your hands firmly behind you for support.
- Keep your legs relatively straight as you kick.
- Perform small, fast, and controlled movements.
Breathing: Inhale steadily as you prepare, and exhale smoothly throughout the continuous kicking motion.
Common mistakes
- Arching the lower back too much, which can strain the spine instead of working the core.
- Holding your breath, which reduces core stability and makes the exercise harder than necessary.
- Bending the knees excessively, which shifts the work away from the hip flexors and lower abs.
Muscles worked
Primary: hip flexors. Secondary: abs, quads.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 60 seconds
Lose weight
3 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 45–60 seconds, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off or reduce your range of motion.
- If you experience sharp pain in your hips, stop the exercise and choose a gentler alternative.
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 exercise in my hip flexors rather than my abs?
The seated flutter kick naturally places a high demand on the hip flexors. Focus on tucking your pelvis slightly and bracing your abs to shift more effort to your core.
How can I stop my lower back from hurting?
Ensure you are not leaning too far back or letting your chest collapse. Engaging your core and reducing your range of motion can protect your spine.
Can I do this exercise every day?
While bodyweight core work is generally gentle, your hip flexors need recovery time. Aim for 2 to 3 times per week to start.