Glutes / Beginner / Compound (multi-joint)

Flutter Kicks

A bodyweight exercise for the glutes, with the hamstrings assisting.

At a glance

Primary

Glutes

Secondary

Hamstrings

Equipment

Bodyweight

Movement pattern

Hip extension, Hip flexion

Level

Beginner

Type

Glutes, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Lower back arches off the floor (lying on your back).

  Why it hurts: The hip flexors pull on the lumbar spine as the legs get tired.

  ✓ Instead: Press the lower back into the floor, hands under the hips if needed, and raise the legs higher if it lifts.

• ✗ Kicking from the knees with big bends.

  Why it hurts: It does not match the swim kick and strains the knees.

  ✓ Instead: Kick from the hips with long, relaxed legs and pointed toes, just as in the pool.

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