Instructions

1

Lie prone (face down) on a flat bench with your hips at the edge of the bench, upper body supported on the bench, and hands gripping the bench for stability. Keep your torso stable and aligned with the bench.

2

Position your legs extended off the bench edge with toes pointing downward. Ensure your lower back remains neutral and core is engaged throughout the movement.

3

Slowly lower both legs downward in a controlled manner by flexing at the hip, allowing the legs to drop toward the floor while maintaining stability in your upper body and core.

4

Drive the legs back upward by extending at the hips, returning to the starting position where legs are parallel to the ground or slightly elevated. Squeeze the hip flexors and quadriceps at the top of the movement.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESIliopsoas, Sartorius, Tensor Fasciae Latae, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Flutter Kicks is an incredibly effective Strength, Stretching movement designed to fully engage the Rectus Femoris. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Control the eccentric (lowering) phase of the Flutter Kicks for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Iliopsoas, Sartorius, Tensor Fasciae Latae, Rectus Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Flutter Kicks , focus on mastering the movement pattern with zero weight before adding Body weight.

Flutter Kicks