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How to do the Flutter Kicks

Glutes & HamstringsGlutes & HamsBodyweightIntermediate

Flutter kicks are a deceptively simple bodyweight drill that build real posterior chain endurance by keeping your glutes and hamstrings under continuous tension throughout every rep. Master this movement and you will develop the hip stability and lower-body stamina that carries over to sprinting, lifting, and athletic performance.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Lie face down or face up with legs fully extended, core braced, and lower back pressed firmly into the floor or mat.
  2. Lift both legs a few inches off the ground by squeezing your glutes, keeping knees soft but not bent.
  3. Alternate driving each leg up and down in a controlled, compact arc, generating the movement from the hip rather than the knee.
  4. Maintain steady breathing throughout, keeping your core locked and lower back neutral for the full duration of the set.

Common mistakes

  • Letting the lower back arch away from the floor, which shifts stress off the glutes and onto the lumbar spine — fix this by actively bracing your abs and pressing your pelvis down before the set begins.
  • Using a large, sloppy range of motion that bleeds tension out of the target muscles — fix this by keeping the kick amplitude small and tight so the glutes stay loaded the entire time.
  • Holding the breath to compensate for core fatigue — fix this by practicing slow, rhythmic exhales on every two to four kicks to maintain intra-abdominal pressure without breath-holding.

Pro tip — Point your toes and internally rotate your feet very slightly throughout the movement — this subtle position increases glute recruitment by keeping the femur in a mechanically advantageous line, turning a simple cardio drill into a genuine posterior chain builder.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Glutes & Hamstrings exercises

Barbell Bench SquatBarbell Bench SquatBarbell DeadliftBarbell DeadliftBarbell Front SquatBarbell Front SquatBarbell Lying Lifting (On Hip)Barbell Lying Lifting (On Hip)Barbell Romanian DeadliftBarbell Romanian DeadliftBarbell Seated Good MorningBarbell Seated Good Morning
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