Flutter Kicks

Quads Abs Compound Bodyweight

How to do it

Starting position

Lie flat on your back on the floor.
Place your hands lightly under your hips.
Straighten both legs and lift them about 15 cm off the ground.
Fix your gaze on your toes.

Movement

Lift one leg slightly upward.
Lower the opposite leg and scissor them.
Alternate your legs at a steady pace.

Breathing

Maintain natural breathing while moving your legs.

Trainer tips

Place your hands under your hips for support
Press your lower back down into the floor
Cross your legs in small, quick motions

Cautions

If your lower back lifts off the floor, you can suffer a lumbar injury, so keep tension in your abs.
Swinging the legs excessively

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary muscles	Quads
Secondary muscles	Abs
Equipment	Bodyweight
Movement pattern	Core
Rep range	8–12 reps

10 similar exercises

Representative exercise: Lying Floor Horizontal Flutter Kick

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.