Flutter Kick


Pro Tip

Rhythmically breathe during this movement, inhaling whenever one leg reaches the highest point and exhaling when that same leg reaches the lowest point every time.


How To

  1. Lie face down on a bench so that the end of the bench is directly under your hips and your legs are held straight out behind you.
  2. While holding onto the bench firmly with your hands, raise one straight leg while lowering the other.
  3. Continue raising one leg and lowering the other until you can no longer do so while your abdomen stays pressed against the bench.
  4. Return each leg back to its starting position then repeat with the other side.

Primary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.


Secondary Muscle Groups

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment