How to do Flutter Kicks

What are Flutter Kicks?

Flutter Kicks are an excellent example of both progression and regression. In one of my previous articles, I review progression and regression as one of the best aspects of bodyweight training, which allows for movements to be adapted to any level of fitness. Flutter Kicks are a core strengthening exercise that is a progression from Leg Lifts and a regression from Hanging Leg Raises. In other words, if Leg Lifts are too easy or if Hanging Leg Raises are too difficult, you may find yourself training your core by doing Flutter Kicks. 

The following muscle group is engaged by Flutter Kicks:

  • Core

How to Do Flutter Kicks (Instructions):

Start in a supine position with your back and legs on the ground. With your arms at your sides, raise your right leg off the ground. As you lower your right leg back to the ground raise your left leg. As you lower your left leg to the ground raise your right leg. Repeat without letting either leg touch the ground.

Trainer Tips for Flutter Kicks:  

  • Progression (make harder)
    • While performing the movement, raise and hold your torso off the ground 1-2 inches.
    • Perform the movement slowly. Count to 2 as you raise your leg and count to 2 when you lower your leg and raise the other.
    • Perform Hanging Leg Raises.
  • Regression (make easier)
    • Place your hands under your bottom while performing the movement.
    • Perform Leg Lifts.
  • Application:
    • Do 3 sets of AMRAP (as many repetitions as possible) with flutter kicks. Ensure to rest for 1-3 minutes between sets.
Flutter Kicks are used in the Layman’s Fitness 12 Week Bodyweight Program, which you can learn more about here.