Flutter Kicks
Flutter kicks are a bodyweight core exercise performed lying on your back while alternating lifting your legs in a rapid, scissor-like motion. This movement primarily targets the lower abdominal muscles and hip flexors to build core endurance and stability.
Since flutter kicks can strain the lower back if core endurance fails, the AI analyzes your RPE and duration trends to detect when fatigue might be compromising your form. If you've logged lower back pain previously, the system can automatically suggest regressions like dead bugs to protect your spine. Additionally, by integrating your recovery data, the AI adjusts the volume or intensity of this high-endurance movement to match your daily core readiness.
Form Cues
- Press your lower back firmly into the floor to engage your deep core
- Keep your legs straight and toes pointed throughout the movement
- Brace your abs as if someone is about to punch your stomach
- Breathe rhythmically and continuously, avoiding holding your breath
- Place your hands under your glutes if you need extra lower back support
- Don't allow your lower back to arch or lift off the floor
- Don't bend your knees significantly; keep the movement at the hips
- Don't lift your legs too high; keep the range of motion small and controlled
- Don't hold your breath while kicking
- Don't crane your neck forward if lifting your head
Common Mistakes
- Arching the lower back off the mat
- Bending the knees excessively
- Lifting legs too high, reducing core tension
- Straining the neck by pulling with the head
- Holding breath during exertion
Muscles Worked
This exercise intensely targets the lower portion of the rectus abdominis and the deep transverse abdominis by demanding constant pelvic stability against the weight of your moving legs. Your hip flexors also work significantly to lift and lower the legs, making this a dual-purpose movement for core strength and hip endurance.
Primary
Secondary
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