flutter-kicks

Depending on the execution, different muscles are emphasized in Flutter Kicks. This exercise can be performed for the abdomen, legs, or buttocks.

During Flutter Kicks for the abdomen, the main muscles trained are the rectus abdominis and the pyramidalis muscles. The oblique abdominal muscles support the correct execution of the movement. In contrast, Glute Flutter Kicks for the buttocks strengthen the biceps femoris and the gluteus maximus. The straight abdominal muscles also assist in the proper execution of the movement.

Flutter kicks for the stomach

Flutter Kicks for abdominal muscle training are popular among many athletes. Those looking to strengthen their muscles with this exercise primarily focus on the abdominal muscles. As there are various modifications, the following section provides more information about the ideal body position and the best execution.

Body Position

When performing Flutter Kicks, lie flat on your back. Your back is on the ground, and your head forms a natural extension of the spine. Your arms are placed flat at the sides of your body, and your palms rest relaxed on the ground. Alternatively, you can support by sliding your hands under your buttocks to relieve the lower spine. Now, lift your legs into the air, with them almost fully extended. There is only a slight bend in the knee joints.

Execution

To start with the traditional Flutter Kicks, lift one leg upward while the other leg continues to hover parallel to the ground. The extension of the legs remains throughout the entire movement. The amplitude of the leg movement depends on your comfort level, with no strict rules. It is important to execute the movement with control and tension in the abdominal muscles, which is significantly more important than a large range of motion. Then lower the other leg while raising the opposite side.

In this modification of Flutter Kicks, sit on a weight bench and hold onto it with your hands. Your back is inclined about 45 degrees backward. The legs point slightly downward but are almost fully extended. Now, initiate the movement by extending one leg upward. Here, the range of motion is less crucial; what matters more is a controlled execution. Subsequently, lower the leg while simultaneously raising the other side.

Glute flutter kicks for the butt

Additionally, you can perform this exercise as Glute Flutter Kicks for the buttocks. In this case, the abdominal muscles are trained secondarily, as the focus is on the gluteal muscles. In the next section, you will learn all the essential details about body position and execution for two variations.

Body Position

For Glute Flutter Kicks for the buttocks, you need a weight bench. Lie on your stomach on the bench. Depending on the variation, either your entire legs or only the lower legs are in the air. Your gaze is directed downward to the ground. Ensure that your head naturally extends your spine. Hold onto the handle of the weight bench with your hands to provide your body with the necessary stability. First, lift one leg, so at least the lower leg along with the knee is in the air. The other leg remains in the parallel starting position.

Execution

To start with the slightly simpler variation, lower the leg that is initially in the air. It returns to the starting position, where the leg hovers parallel and almost fully extended above the ground. Simultaneously, lift the other leg, which is also almost fully extended. Now, perform this scissor movement in the desired number of repetitions.

In this variation of Flutter Kicks, both legs are in the air. Both legs are almost fully extended. One leg tends to point slightly upward, while the other leg runs diagonally toward the ground. At the beginning of the exercise, lower the upper leg while raising the lower leg. Ensure that the chosen range allows for a controlled movement.

Common Flutter Kicks Mistakes

Leg swings are a moderate-difficulty exercise. The execution is not excessively complicated; however, errors often creep in, which can diminish the effectiveness of your training. In the following section, we will guide you on how to avoid these typical mistakes.

✅ Lack of abdominal tension: To protect your back and effectively train your abdomen, it is crucial to maintain constant tension in the abdominal muscles. Ensure that the force primarily originates from the abdominal muscles.

✅ Avoiding a hollow back: A hollow back increases the risk of injury. Make sure that you maintain a truly straight position in your back.

✅ Movement tempo too fast and uncontrolled: It is advisable to execute the movements in a small, controlled range rather than moving the legs in a large, uncontrolled range.

✅ Legs not fully extended: Throughout the entire movement, maintain a slight bend in your knees. Complete extension increases the risk of joint injuries and should be avoided.

Alternatives and similar exercises to Flutter Kicks

If you want to diversify your training plan, various alternatives are at your disposal. In the following section, we present you with similar exercises that closely resemble swing kicks.