Glutes exercise · body weight
Flutter Kicks
The flutter kicks is a bodyweight exercise that targets the glutes, with the hip flexors and lower abs assisting.
- Target muscle
- Glutes
- Also works
- Hip flexors, lower abs
- Equipment
- Body weight
- Body part
- Upper legs
How to do the flutter kicks
- Lie flat on your back with your legs extended and your hands by your sides.
- Engage your core and lift your legs off the ground about 6 inches.
- Keeping your legs straight, alternate lifting one leg slightly higher than the other.
- Continue this fluttering motion for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hip flexors and lower abs work as secondary muscles. See all glute exercises or every bodyweight exercise.
