Flutter Kicks

A beginner strength exercise for the glutes and hamstrings, done with a bench or box.

Movement guide

Flutter Kicks

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight + A bench or box

Muscle focusGlutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Flutter Kicks demonstrated on the 3D figure

3D demoFlutter KicksBeginner · A bench or box

Beginner grade (source-assigned).

Harder option

Back extension on a 45-degree bench demonstrated on the 3D figure

3D demoBack extension on a 45-degree benchIntermediate · A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
Start the movement by lifting the left leg higher than the right leg.
Then lower the left leg as you lift the right leg.
Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hamstrings.

Equipment

A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternate-leg bounding demonstrated on the 3D figure

3D demoAlternate-leg boundingAdvanced · No equipment

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Box drop landing demonstrated on the 3D figure

3D demoBox drop landingIntermediate · A step

Depth jump demonstrated on the 3D figure

3D demoDepth jumpAdvanced · A step

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

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Questions people ask

What muscles does the Flutter Kicks work?

Mainly the glutes, with help from the hamstrings.

What equipment do I need for the Flutter Kicks?

A bench or box.

Is the Flutter Kicks good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Back extension on a 45-degree bench.

How do I make the Flutter Kicks harder?

Progress to the Back extension on a 45-degree bench, or add load, range or slower lowering once your form is solid.