Exercise guide
Flutter Kicks
- Intermediate
- Isolation
- Rep-based
- Lower legs
- Waist
This prone variation isolates the glutes and hamstrings by using a bench to allow for constant tension and hip extension. It is highly effective for building posterior chain endurance and improving mind-muscle connection in the gluteus maximus.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down (prone) on a flat bench with your hips positioned at the very edge of the pad.
- Firmly grasp the sides or the front of the bench with your hands to stabilize your upper body.
- Extend your legs straight out behind you, hovering them slightly above the floor to create initial tension.
How to do it
- Engage your core and lift both legs until they are roughly parallel to the floor.
- Begin alternating small, rapid up-and-down 'kicking' motions with each leg, moving exclusively from the hip joint.
- Maintain a steady, rhythmic breathing pattern throughout the set, avoiding holding your breath.
- Keep the movement range small (approximately 6-12 inches) and maintain a fast, controlled tempo.
Form checklist
- Keep your legs as straight as possible by engaging the quadriceps.
- Avoid excessive arching in the lower back; keep your pelvis pressed into the bench.
- Ensure the movement originates from the glutes and hips, not by bending the knees.
- Keep your neck in a neutral position by looking at the bench or slightly ahead.
Pro tips
- Focus on squeezing your glutes hard at the top of every kick to maximize muscle fiber recruitment.
- Imagine reaching your toes toward the back wall to create length and increase hamstring tension.
Make it harder
- Wear ankle weights to increase the resistance on the posterior chain.
- Loop a small resistance band around your ankles to add lateral tension to the glute medius while kicking.
Frequently asked
- What muscles does the flutter kicks work?
- The flutter kicks primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the flutter kicks?
- The flutter kicks requires no equipment — just your body weight.
- Is the flutter kicks good for beginners?
- The flutter kicks is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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