Weighted Flutter Kicks

Muscles worked

Setup

1. Lie face down on a flat bench so your hips are positioned at the very edge with your legs hanging off.
2. Grip the sides or the front of the bench firmly to stabilize your upper body.
3. Extend your legs straight out behind you, parallel to the floor, with ankle weights secured or a light dumbbell held between your feet.
4. Engage your core and tuck your chin to maintain a neutral spine.

How to do it

1. Exhale as you lift one leg slightly higher than hip height by squeezing your glute, keeping the leg perfectly straight.
2. Inhale as you lower that leg while simultaneously lifting the opposite leg in a controlled, fluttering motion.
3. Maintain a steady, rhythmic tempo, ensuring the movement originates from the hip joint rather than the knees.
4. Keep the range of motion small and focused, avoiding any swinging or momentum.

Form checklist

• Keep your knees locked and legs fully extended throughout the movement.
• Ensure your lower back does not arch excessively; keep the tension in the glutes.
• Keep your hips pressed firmly into the bench to prevent pelvic tilting.
• Maintain a neutral neck by looking straight down at the bench or floor.

Pro tips

• Focus on 'lengthening' your legs away from your torso to maximize hamstring tension and glute engagement.
• Pause for a fraction of a second at the top of each kick to emphasize the peak contraction of the gluteus maximus.

Make it harder

• Slow the tempo significantly to increase time under tension for the hamstrings.
• Hold the legs at the top of the movement for a 3-second isometric squeeze every 10 repetitions.

Frequently asked

What muscles does the weighted flutter kicks work?

The weighted 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 weighted flutter kicks?

The weighted flutter kicks requires no equipment — just your body weight.

Is the weighted flutter kicks good for beginners?

The weighted 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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