Exercise library · Core
Flutter Kicks.
Alternating straight-leg kicks that build lower-ab endurance.
Also known as: Scissor Kicks
BeginnerBodyweight
The numbers
Sets
3–4
Duration
30–60 s
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Lie flat with hands under the hips
- Step 02
Lift both legs a few inches off the floor
- Step 03
Keep the legs straight
- Step 04
Alternate small up-and-down kicks
- Step 05
Keep the lower back pressed down
- Step 06
Continue for time
What separates good from great
Pro cues.
Press the lower back into the floor
Keep the kicks small and controlled
Raise the legs higher to reduce difficulty
Common questions
Questions, answered.
- What is the Flutter Kicks?
- Alternating straight-leg kicks that build lower-ab endurance.
- What muscles does the Flutter Kicks work?
- The Flutter Kicks primarily works your rectus abdominis. It also recruits your hip flexors as secondary movers.
- What equipment do I need for the Flutter Kicks?
- None. The Flutter Kicks is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Flutter Kicks?
- A typical prescription for the Flutter Kicks is 3–4 sets of 30–60 seconds. Rest about 45–75 seconds between sets.
- Is the Flutter Kicks good for beginners?
- Yes. The Flutter Kicks is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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