Written by 2 Athletes
Flutter Kicks Basics
Primary muscles worked: Lower Rectus Abdominus
Synergist Muscles: Psoas, Upper Rectus Abdominus
Equipment: Open Floor Space
How To Perform Flutter Kicks
- To perform flutter kicks, you should start by laying with your back flat on a mat with your legs fully extended.
- Now, place your hands under your butt or under the smole of your back.
- Lift your legs off of the ground about 6 to 8 inches and continue to keep your legs fully extended.
- Once in this position, begin by lightly raising one leg higher than the other, keeping the knee straight.
- Then bring that leg down and the other leg up.
- Continue alternating in an up and down fashion.
- Keep going until you have reached your time target.
Flutter Kick Tips
- The distance you raise your legs greatly influences the intensity on your lower abdominals. You can raise your legs so that your feet face the ceiling or keep it tighten only raising your legs about 3 - 4 inches.
- The shorter / tighter the fluttering distance the more intense the lower abs are worked.
- If you have natural excess curvature of the spine or your spine is too curved when laying flat on a floor, choose another exercise to work your lower abdominals until your posture has been corrected.
- Also choose another exercise if you feel back pain when performing this exercise.
Flutter Kicks and Sports Application
The flutter kick exercise is great for improving lower core strength and endurance. This motion can be seen in the back stroke in swimming and to an extent in other swimming strokes. It also teaches single leg control at the hip joint which is important for sports that require a front kicking motion like that seen in soccer or kicking in football.