How to do the Flutter Kicks (Version 2)
Glutes & HamstringsGlutes & HamsBodyweightIntermediate
Flutter Kicks Version 2 flips the script by targeting your glutes and hamstrings from a prone or elevated position, demanding real posterior chain control rather than hip flexor dominance. Build consistent strength here and you lay the foundation for powerful hip extension that carries over to every athletic movement you train.
Add this to my personalized plan →Muscles worked
Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- Lie face down with your core braced and arms flat at your sides or under your hips for light support.
- Squeeze your glutes hard to lift both legs slightly off the floor before you begin alternating the kicks.
- Drive each leg upward in a short, controlled flutter using glute and hamstring force, not momentum.
- Maintain a steady breathing rhythm and keep your lower back from excessively arching throughout every rep.
Common mistakes
- Letting the hips rock side to side, which bleeds tension out of the target muscles — anchor your pelvis firmly into the floor and shorten your kick range until stability improves.
- Kicking too high and fast with loose form, turning the set into a cardio flail — slow the tempo down and focus on feeling the glute contract at the top of each kick.
- Holding your breath and tensing your neck and shoulders, which creates false fatigue — exhale on every other kick and consciously relax everything above the waist.
Pro tip — Pause for a full one-count at the top of each kick on your weaker leg to expose and correct any left-right strength imbalance that normal continuous flutter kicks always mask.
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.
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