Flutter Kicks
- Main muscle
- Glutes
- Also works
- Hamstrings
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
- Weight bench
How to do it
- Lie face down on a bench with your hips at the edge and hold the front of the bench.
- Squeeze your glutes and lift your straight legs up to hip level.
- Kick your legs up and down in small, alternating moves, like swimming.
- Keep going for the set time, breathing normally.
Beginner tip: Keep the kicks small and controlled rather than big and fast.