Hips and adductors
Flutter Kick
The Flutter Kick is a strength exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: lower abs 33%, hip flexors 33% and upper abs 17%.
How to do it
- Lie on your back on a mat with your hands flat under or beside your hips.
- Press your lower back into the mat and lift both straight legs a few inches off the floor.
- Kick the legs up and down in small, quick alternating strokes, one leg rising as the other lowers.
- Keep going for 20 to 40 seconds, breathing steadily through the whole set.
- Lower both legs to the mat and rest.
Tips
- Keep the kicks short and fast: the range is only a hand's width.
- Raise the legs higher if your lower back starts to lift off the mat.
Common mistakes
- Letting the lower back arch off the mat.
- Bending the knees so the thighs stop working.
- Holding the breath.
Muscles worked by the Flutter Kick
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Small alternating kicks with the back flat, done for time. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Flutter Kick alternatives
Same equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Flutter Kick work?
Mainly the lower abs and hip flexors. The upper abs and obliques assist.
Is the Flutter Kick good for beginners?
Yes. The Flutter Kick is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Flutter Kick?
For example the Scissor Kick, L-Sit and Mountain Climber. They train mostly the same muscles.
How do you make the Flutter Kick harder?
Add weight or reps, or move on to the Dip Bar L-Sit and L-Sit.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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