Flutter Kick
Core · core · beginner
Start
FinishHow to do it
Lie flat with hands under the hips and both legs hovering six inches off the floor, then alternate small, fast scissor kicks while keeping the lower back pressed into the ground the whole time.
Muscles worked
Primary: core · Also works: hip_flexors, quads
Equipment
No equipment
Common mistakes
- Kicking so wide that the lower back peels off the floor — keep the kicks small and shallow
- Raising the legs high to make it easier, which removes the tension
- Holding the breath for the whole set instead of breathing in a steady rhythm
Variations
- Lift the legs to 45 degrees to reduce lower-back load
- Add a shoulder-blade lift for a harder hollow version
- Work in 20-second bursts with 10 seconds rest
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
Not sure how heavy to go on this?
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