glutes · Bodyweight · Beginner
Flutter Kicks
Flutter kicks done face-down are a glute exercise, not an ab exercise: each leg lifts against gravity from full hip extension. They are a pump finisher for the end of a session.
Why it's in a glute program: High-rep glute pump with zero equipment.
How to do the flutter kicks
- 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.
- Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- Start the movement by lifting the left leg higher than the right leg.
Form cues
- Hips pressed into the floor.
- Small, quick kicks from the hip.
- Keep the legs straight.
Muscles worked
Primary: glutes. Movement pattern: hip extension. Equipment: bodyweight.
Programs that use the flutter kicks
In Glute Max this exercise appears in 2 of the coach-built programs, including Bodyweight Booty Basics — 3 Day, No-Equipment Peach Sculpt — 4 Day. Every program shows the animated form guide above on the workout screen.
