How to Do the Flutter Kicks

Beginner · Body Only · Targets Glutes, Hamstrings

How to perform it

1. 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.
2. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
3. Start the movement by lifting the left leg higher than the right leg.
4. Then lower the left leg as you lift the right leg.
5. 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.

Muscles worked

The Flutter Kicks primarily targets your Glutes, with support from your Hamstrings. You'll need body only.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Flutter Kicks slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.