Exercise guide
Lying Alternate Flutter Kick
- Beginner
- Isolation
- Rep-based
- Lower legs
The Lying Alternate Flutter Kick is a prone isolation exercise that targets the glutes and hamstrings through controlled hip extension, improving posterior chain stability and endurance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs fully extended and toes pointed.
- Stack your hands under your forehead or place your arms by your sides for stability.
- Engage your core by pulling your belly button slightly away from the floor to protect your lower back.
- Press your pubic bone into the floor to stabilize your pelvis.
How to do it
- Squeeze your right glute to lift your right leg 3-6 inches off the floor while keeping the knee completely straight.
- Lower the right leg back toward the floor while simultaneously lifting the left leg in a rhythmic 'fluttering' motion.
- Exhale sharply with each lift and inhale steadily throughout the movement.
- Maintain a controlled, moderate tempo, ensuring the movement comes from the hips rather than the knees.
Form checklist
- Keep your hips glued to the floor; do not let your lower back arch excessively.
- Ensure your legs remain locked straight to maximize hamstring and glute tension.
- Keep your neck neutral by looking down at the floor throughout the set.
- Avoid swinging the legs; use muscular control to lift and lower.
Pro tips
- Think about reaching your toes toward the wall behind you to create length and maximize hip extension.
- Focus on the 'mind-muscle connection' by visualizing your glutes doing the work rather than your lower back muscles.
Make it harder
- Perform the movement with both thighs hovering slightly off the floor the entire time.
- Wear ankle weights to increase the resistance on the hamstrings and glutes.
Frequently asked
- What muscles does the lying alternate flutter kick work?
- The lying alternate flutter kick primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lying alternate flutter kick?
- The lying alternate flutter kick requires no equipment — just your body weight.
- Is the lying alternate flutter kick good for beginners?
- Yes. The lying alternate flutter kick is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings