Flutter Kicks
How to do the Flutter Kicks with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings
Body Only
How to do the Flutter Kicks
- 1
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- 2
Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- 3
Start the movement by lifting the left leg higher than the right leg.
- 4
Then lower the left leg as you lift the right leg.
- 5
Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.
Log it, see it on your body.
Every Flutter Kicks set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Flutter Kicks fits
The Flutter Kicks shows up in training built around a specific goal. See how it fits:
More glutes exercises
Flutter Kicks: common questions
What muscles does the Flutter Kicks work?
The Flutter Kicks primarily works the Glutes. It also recruits the Hamstrings as supporting muscles.
Is the Flutter Kicks suitable for beginners?
Yes. The Flutter Kicks is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Flutter Kicks?
None. The Flutter Kicks is a bodyweight exercise, so you can do it without any equipment.
Is the Flutter Kicks a compound or isolation exercise?
The Flutter Kicks is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Flutter Kicks with correct form?
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge. Follow the full step-by-step above for the complete movement.
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