Flutter Kicks

The Flutter Kicks targets the Glutes and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.

strengthbeginnerbody onlypullcompound

Starting position

Ending position

Muscles Worked

Primary Glutes

The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.

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.

• Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

The Flutter Kicks primarily works the Glutes. Secondary muscles include the Hamstrings, which assist during the movement.

Yes, the Flutter Kicks is suitable for beginners. Start with light weight to master the 5-step form before adding load.

You need no equipment — just your bodyweight to perform the Flutter Kicks. This makes it ideal for home workouts.

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.