Seated Leg Bent Flutter Kick
The seated leg bent flutter kick is a seated core exercise that performs the flutter kick with a bent-knee starting position. The knee bend reduces the lever arm compared to a straight-leg variation, making it more accessible while still targeting the hip flexors and lower abs.
How to do it
- Sit on the floor and lean slightly back with hands behind you for support.
- Lift your feet and bend your knees to 90 degrees.
- Begin alternating kicks by extending one leg out straight while keeping the other bent.
- Return and switch legs in a flutter kick pattern.
- Continue for the desired duration.
Form cues
- Lean back slightly to engage your core muscles
- Keep your lower back stable and supported
- Move in a controlled, steady rhythm
- Breathe steadily throughout the movement
Breathing: Exhale as you extend each leg, and inhale as you return to the center position.
Common mistakes
- Slumping your spine forward can reduce core activation and strain your back
- Rushing through the kicks limits muscle time under tension
- Holding your breath causes unnecessary fatigue and raises blood pressure
Muscles worked
Primary: hip flexors. Secondary: abs, quads.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 seconds
Lose weight
3 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off, reduce your range of motion, or choose a gentler 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 it working your hip flexors at the top of your thighs and your lower abdominal muscles.
What if I feel it in my lower back?
Try leaning back slightly less or placing your hands further back for more support to protect your spine.
How often can I do this movement?
You can safely perform this core exercise 2 to 3 times per week with a day of rest in between.