Flutter Kicks (Back)
Gym Exercise Card
Equipment
Flutter kicks performed on the back bench focus on strengthening the core, glutes, and lower back muscles. This exercise engages the posterior chain, including the lower body muscles, while improving core stability and endurance.
How to do it
- Lie face down on a bench with hips at the edge and legs extended.
- Place your hands under your chin or at your sides for support.
- Lift both legs a few inches off the ground.
- Alternately kick legs up and down in a fluttering motion.
- Maintain a stable core throughout the movement.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Hamstrings Quadriceps
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