Sitting Flutter Kick on a padded stool

Instructions

1
Sit on a bench or sturdy platform with your torso upright, back supported, and feet hanging freely off the edge. Keep your hands on the bench beside you for stability.
2
Position yourself so that your thighs are parallel to the ground and your knees are bent at approximately 90 degrees at the starting position.
3
Slowly lower your extended leg by allowing the knee to bend naturally, returning toward the starting position with control over 2-3 seconds.
4
Extend your knee fully, straightening your leg completely in front of you while maintaining control. Squeeze the quadriceps at full extension before lowering.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Sitting Flutter Kick on a padded stool is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Waist stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • 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.

Pro Tips

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

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Sitting Flutter Kick on a padded stool
  • Cable Sitting Flutter Kick on a padded stool
  • Banded Sitting Flutter Kick on a padded stool

Frequently Asked Questions