Glutes / Beginner / Isolation (single joint)

Prone Flutter Kicks

A face-down bench exercise alternating leg kicks upward to train the glutes, hamstrings and lower back.

At a glance

Primary

Glutes, Hamstrings

Secondary

Lower back (erectors)

Equipment

Bench

Movement pattern

Hip extension

Level

Beginner

Type

Glutes, Isolation (single joint), One side at a time

How to do it

1. Lie face down on a bench with your hips at the edge and hold the bench with your hands.
2. Extend your legs straight behind you.
3. Brace your abs and squeeze your glutes.
4. Alternately kick each leg up and down in a small, quick scissor motion while keeping hips on the bench.

Tips

• Do not over-arch the lower back.
• Keep legs long with pointed toes.

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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