---
title: "Flutter Kicks"
description: "Lie on your back with your legs extended and your arms at your sides, palms facing down."
locale: en
slug: flutter-kicks
url: "https://hi.fitness/exercises/flutter-kicks"
primaryMuscle: "Core"
secondaryMuscles: ["Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/76d2c52d-flutter-kicks.mp4"
updatedAt: 2026-07-31T00:30:09+00:00
---
# Flutter Kicks

Lie on your back with your legs extended and your arms at your sides, palms facing down.

## How to do it

1. Lie on your back with your legs extended and your arms at your sides, palms facing down. Place your hands under your hips for added support if needed.
2. Lift your legs off the floor a few inches, keeping them straight and close together.
3. Quickly alternate kicking your legs up and down in a small, controlled motion, engaging your core throughout the movement.
4. Continue the flutter kicks for the desired duration, maintaining a steady and controlled pace. Lower your legs back to the floor to complete the exercise.

## Form tips

- Move your legs in a controlled manner to maximize muscle engagement and prevent injury.
- Focus on steady breathing, exhaling as you kick your legs and inhaling as you maintain the movement.
- Avoid letting your lower back arch off the floor; keep it pressed down to prevent strain.
- Adjust the height of your kicks to suit your fitness level and comfort, starting with smaller kicks and increasing the range of motion as you build strength.

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