What muscles does the Flutter Kick work?

The Flutter Kick mainly works the abs and hip flexors.

What equipment do you need for the Flutter Kick?

None: it is a bodyweight exercise.

How many sets and reps of the Flutter Kick?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Flutter Kick?

Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Flutter Kick

Lying flat with legs straight and lifted, alternate small rapid kicks while keeping the low back pressed down.

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Demo video from YouTube, played in its own player.

Muscles worked: Abs, Hip flexors
Equipment: Bodyweight
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the abs, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Flutter Kick work?: The Flutter Kick mainly works the abs and hip flexors.
What equipment do you need for the Flutter Kick?: None: it is a bodyweight exercise.
How many sets and reps of the Flutter Kick?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Flutter Kick?: Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Program it for your clients

Coaches add the Flutter Kick to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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