Flutter Kicks

Also called reverse flutter kicks, prone flutter kicks and bench flutter kicks.

Works

Glutes, plus hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

1. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
2. Start the movement by lifting the left leg higher than the right leg.
3. Then lower the left leg as you lift the right leg.
4. Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Cues

• Hips on the bench edge.
• Squeeze glutes, legs straight.
• Small fast kicks.
• Legs stay near hip height.

Common mistakes

• Bending the knees.
• Arching the low back hard.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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