Flutter Kicks

The name flutter kicks is used for two different exercises. The movement pictured in this Jijibisha entry is the prone bench flutter kick, performed face down to train the glutes and hamstrings. The better-known floor variation is performed face up and challenges the abdominal muscles and hip flexors.

Quick answer: For prone bench flutter kicks, lie face down with your hips near the bench edge, brace against the bench, raise both straight legs until they are roughly in line with your torso, and alternate small controlled kicks. Keep the motion at the hips, avoid swinging, and stop if the bench position bothers your lower back.

Prone Bench Flutter Kicks Muscles Worked

Prone flutter kicks primarily train the glutes, with the hamstrings assisting as each leg extends behind the body. The lower back and trunk muscles work to keep the pelvis and torso stable, but the exercise should not feel like repeated uncontrolled back extension.

This is different from supine floor flutter kicks, which are usually programmed as an abdominal exercise. If your goal is trunk training, browse the abdominal exercise library. For more hip-extension movements, see the glute exercise library.

How to Do Prone Flutter Kicks on a Bench

1. Use a stable flat bench with enough room to hold its front or sides securely.
2. Lie face down with your hips close to the edge and your legs extended behind you.
3. Grip the bench, brace your abdomen, and gently squeeze your glutes.
4. Raise both legs until they are approximately level with your hips. Do not force them higher.
5. Lift one leg a small distance while the other lowers slightly.
6. Alternate legs at a steady pace without bouncing your hips against the bench.
7. Finish the set before the kick becomes a large swing or your lower back starts doing most of the work.

Small, repeatable kicks are more useful than chasing height. The pelvis should remain supported while the legs alternate from the hip joints.

Useful Form Cues

• Keep the kicks short and controlled.
• Squeeze the glute of the lifting leg.
• Keep your kneecaps pointing mostly toward the floor.
• Hold the bench securely without pulling your shoulders into an uncomfortable position.
• Breathe steadily instead of holding your breath through the set.
• Stop when you can no longer keep the pelvis stable.

Common Flutter Kick Mistakes

Swinging for speed

Fast kicks can create momentum without maintaining muscular tension. Slow the rhythm until each change of direction is deliberate.

Lifting the legs too high

Driving the feet far above the hips can turn the exercise into excessive lower-back extension. Raise the legs only as high as you can while keeping the movement comfortable and controlled.

Bending the knees repeatedly

A slight natural knee bend is fine, but repeated knee flexion changes the exercise and may reduce the hip-extension demand. Think about reaching the legs long behind you.

Using an unstable bench position

If the bench slides, rocks, or does not give you a secure handhold, choose another exercise. A floor-based hip extension or machine movement is a better option than improvising an unsafe setup.

Prone vs. Floor Flutter Kicks

Prone bench flutter kicks and floor flutter kicks share an alternating leg pattern, but their positions and main training effects differ.

• Prone bench variation: face down, legs move behind the body, glutes and hamstrings are the main targets.
• Floor abdominal variation: face up, legs hover in front of the body, abdominal muscles stabilize the trunk while the hip flexors move the legs.

For floor flutter kicks, press your lower back only as firmly into the floor as is comfortable, keep the kicks small, and raise the legs if holding them low causes the back to arch or feel strained. Stop if you cannot maintain a controlled trunk position.

Sets, Timing, and Progression

Start with two or three sets of 10-20 alternating kicks per leg, or use controlled intervals of roughly 15-30 seconds. The exact number matters less than maintaining the same range and tempo throughout the set.

Progress by adding a few controlled repetitions, extending the interval slightly, or pausing briefly at the top of each kick. Avoid adding ankle weights until you can keep the bench position stable and perform the unweighted movement without lower-back discomfort.

Record whether you counted total kicks or kicks per leg in your workout tracker. That small note keeps future sessions comparable.

Frequently Asked Questions

Are flutter kicks an ab exercise?

The floor variation is commonly used as an abdominal exercise. The prone bench variation shown on this page mainly targets the glutes and hamstrings. Position determines which movement you are doing.

Should flutter kicks hurt the lower back?

No. Muscular effort around the hips and trunk can be normal, but pain is a reason to stop. Reduce the range, adjust the setup, or choose a different exercise if you cannot perform the movement comfortably.

How high should the legs go?

For the prone variation, lift until the legs are approximately level with the hips or slightly above, provided the position remains comfortable. More height is not automatically better.

What can replace prone flutter kicks?

Options include a glute bridge, hip thrust, cable pull-through, reverse hyperextension, or a machine hip extension. Choose a movement that matches your equipment and can be repeated safely.

Final Takeaway

Prone bench flutter kicks are a controlled alternating hip-extension exercise, not a race to move the feet quickly. Keep the pelvis supported, make the kicks small, and distinguish this variation from floor abdominal flutter kicks when recording your routine.

Add the movement to a custom routine and use Jijibisha to record the variation, repetitions, and progression.