How to do flutter kicks

Person Lying on Black Yoga Mat

An essential part of any exercise routine, flutter kicks tone your core muscles and support your hip flexors. But proper form is important…

…so let us show you how to do it! First, we’ll explain what a flutter kick is and why it’s important. Then, we’ll take you through the process of doing a flutter kick properly so that you get the most out of it.

What is a flutter kick?

Flutter Kicks specifically target the lower abdominal muscles. It’s a bodyweight exercise, meaning that you don’t need any extra equipment. Yoga, pilates, strength training, and barre classes will most often include this move, as all of these are very core-focused.

Flutter kicks mimic a swimming motion. While lying on your back, you keep your legs straight while you ‘flutter’ them up and down.

How to do traditional flutter kicks

Step 1

Lie on your back with your legs straight and slowly lift your legs up so that they are around 45 degrees off the floor. Your hands should be pointing forward, with your arms straight and your palms facing down, hovering just above the floor. Peel your head, neck, and shoulders up so that they’re slightly off the ground. As you lift your head, take care not to lift it too far.

Step 2

Now you’ll see why this is a popular move in barre classes – keep your toes pointed. Keep your legs together and pointing straight ahead of you. Pay close attention to your legs here – don’t lock your knees. Then, slowly raise one leg. You should be able to feel this in your lower abs.

Step 3

Then switch sides – lower this raised leg as you raise your other leg up.

It’s important to focus here on keeping your core engaged the entire time; proper form with this move isn’t just about your limb placement, it’s about how you engage the muscles throughout your body. Your core should feel like it does in any of the other core workouts you might do.

Step 4

Keep going – alternate legs for as long as your workout routine requires. You should aim for about 20 kicks for each leg, but make sure you rest if you need to. You shouldn’t have to strain.


As you can see, flutter kicks have a lot more going on than meets the eye. There is a lot of integrity to this move, which is why it’s one of the best core exercises you can do. You’ll be on the way to reaching your fitness goals in no time!


How can I increase the resistance?

Ankle weights are your friend here – they’re a great way to improve a traditional flutter kick and can really help to tone your lower body. Your core strength will thank you!

Does flutter kicks only work my core?

No! Core muscles can help support your glutes, lower back, and hamstrings!

Will it hurt?

It shouldn’t do. You shouldn’t feel any pain with this movement. If you do, stop.

**Learn how to do leg lifts here!

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