Flutter Kicks

Instructions

1
Lie prone (face down) on a flat bench with torso supported on the bench, hips at the edge, and both feet hanging off the end of the bench. Maintain neutral spine alignment with core engaged.
2
Position hands on the bench near the chest for stability. Ensure legs are fully extended and relaxed in the starting position with feet pointing downward.
3
Slowly lower both legs downward in a controlled manner, allowing the knees to bend and feet to drop toward the floor. Maintain stability in the torso and avoid arching the lower back excessively.
4
Contract the quadriceps and raise both legs back to the starting position (parallel to the ground). Perform a controlled lift, squeezing the thigh muscles at the top of the movement before lowering again.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Flutter Kicks because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Exercise Variations

  • Dumbbell Flutter Kicks
  • Cable Flutter Kicks
  • Banded Flutter Kicks

Beginner Tips

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

Frequently Asked Questions