How to do the Flutter Kicks (Version 3)
Glutes & HamstringsGlutes & HamsBodyweightIntermediate
Flutter Kicks Version 3 targets the glutes and hamstrings by keeping your legs elevated and driving controlled alternating movement from the hips. Master this bodyweight finisher and you will build real posterior chain endurance that carries over to everything from sprinting to deadlifting.
Add this to my personalized plan →Muscles worked
Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- Lie face down, press your hips lightly into the floor, and extend both legs fully behind you with toes pointed.
- Brace your core and squeeze your glutes to lift both legs slightly off the ground before beginning movement.
- Drive one leg upward from the hip while lowering the other in a short, controlled alternating flutter pattern.
- Maintain a steady rhythm for the prescribed duration without letting either leg touch the ground.
Common mistakes
- Bending the knees throughout the set, which shifts load away from the glutes and hamstrings — keep legs as straight as possible on every rep.
- Letting the hips rise off the floor and turning the movement into a lower back exercise — keep your pelvis pressed down and initiate each kick from the glute.
- Using momentum and going too fast, which kills time under tension — slow the tempo so each alternating kick is deliberate and fully controlled.
Pro tip — Actively think about squeezing the working glute at the top of each upward kick rather than just swinging the leg — this small mental cue dramatically increases posterior chain recruitment and separates this from a basic leg flutter.
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
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