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Glute flutter kicks for the butt
Simultaneously, you can also perform this exercise as Glute Flutter Kicks, shifting the emphasis away from the abdominal muscles. The focus is specifically on activating the glute muscles. In the following section, you will discover everything you need to know about the body position and execution for two different variations.
Body position
For the Glute Flutter Kicks, you will need a weight bench. Lie on your stomach on the bench. Depending on the variation, either both legs or only the lower legs are raised. Your gaze is directed towards the floor, ensuring that your head forms a natural extension of your spine. Hold onto the bench's handle with your hands to maintain stability. Lift one leg first, ensuring that at least the lower leg with the knee is in the air. The other leg remains in the parallel starting position.
Movement execution
To begin with the slightly simpler variation, lower the initially raised leg until it returns to the starting position, where it hovers parallel and almost straight above the ground. Simultaneously, lift the other leg, which also remains almost completely extended. Perform this scissor-like movement for the desired number of repetitions.
Additionally
In this version of Flutter Kicks, both legs are in the air, nearly fully extended. One leg tends to point slightly upwards, while the other leg runs diagonally towards the ground. To initiate this exercise, lower the upper leg as you raise the lower leg. Ensure that the chosen range allows for a controlled movement.
Stressed muscles and common mistakes
For more insights into the muscles involved and common mistakes in performing Glute Flutter Kicks for the buttocks, refer to the Flutter Kicks page.
Alternative variants to glute flutter kicks for the butt
To add variety to your workout, you can also try similar exercises or different versions of Glute Flutter Kicks for the buttocks.
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