Vertical Flutter Kicks (Lying)
The vertical flutter kick performed lying down targets the abs and hip flexors by executing rapid flutter kicks with the legs raised vertically. The vertical position changes the resistance angle compared to horizontal flutter kicks, shifting the emphasis to the lower abdominal region.
How to do it
- Lie flat on your back with your hands under your hips for support.
- Raise both legs straight up toward the ceiling, perpendicular to the floor.
- Begin rapidly alternating small kicks, lowering and raising each leg a short distance.
- Keep the movement controlled and the legs relatively straight throughout.
- Continue for the desired duration.
Form cues
- Press your lower back firmly into the floor.
- Keep your legs straight without locking your knees.
- Make small, controlled kicking motions.
- Breathe steadily throughout the movement.
Breathing: Inhale to prepare, and exhale steadily as you perform the kicking motions. Avoid holding your breath.
Common mistakes
- Arching the lower back off the floor, which strains the lumbar spine and reduces abdominal engagement.
- Using momentum instead of muscle control, which decreases the effectiveness of the exercise.
- Holding your breath, which spikes blood pressure and makes the core harder to stabilize.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back discomfort, ease off or place your hands under your hips for more support.
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 vertical flutter kicks?
You should feel your abdominal muscles working to keep your legs elevated and stable. Some work in the hip flexors is also normal.
What if my lower back comes off the floor?
Place your hands deeper under your hips for extra support, or lower your legs less vertically to reduce the strain.
How often can I do this exercise?
You can include core exercises like this 2 to 3 times per week, allowing adequate rest between sessions.