Flutter Kicks

A fluttering motion with straight legs that challenges the lower abs and anti-extension stability.

• Isolation
• Bodyweight
• Beginner

How to do it

• Lying down, lower back pressed into the floor
• Alternate straight legs up and down
• Keep your abs braced the whole time

Sets, reps and tempo

Ranges: 20–40 s or 20–30 kicks · 1–2 RIR

Tempo: Controlled pace keeping your lower back pressed into the floor

Common mistakes

• Letting your lower back lift off the floor
• Raising your legs too high and losing tension

Muscles worked

Primary

• Core / abs

Alternatives

• Hanging Leg Raise
• Dead Bug