flutter kicks

A upper legs exercise targeting the glutes, performed with body weight.

flutter kicks demonstration
flutter kicks — demonstration

Body part

Upper Legs

Equipment

Body Weight

Target muscles

Glutes

Secondary muscles

Hip Flexors, Lower Abs

How to do flutter kicks

  1. Lie flat on your back with your legs extended and your hands by your sides.

  2. Engage your core and lift your legs off the ground about 6 inches.

  3. Keeping your legs straight, alternate lifting one leg slightly higher than the other.

  4. Continue this fluttering motion for the desired number of repetitions.

Muscles worked

Primary (target)

Glutes

Secondary

Hip FlexorsLower Abs

Related exercises

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Ankle On The Knee

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arms apart circular toe touch (male)

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assisted lying glutes stretch

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assisted lying gluteus and piriformis stretch

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band bent-over hip extension

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All upper legs exercises →

Track flutter kicks in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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