Prone Flutter Kicks
Prone Flutter Kicks are a floor-based bodyweight exercise that targets the posterior chain, specifically the glutes, hamstrings, and lower back. By lying face down and alternating leg lifts, this movement builds muscular endurance and spinal stability.
Prone exercises can sometimes strain the lower back if performed when fatigued; the AI analyzes your sleep quality and HRV to gauge your recovery status before assigning this movement. Additionally, by tracking your RPE and consistency, the app learns your endurance threshold to ensure you build posterior chain strength without crossing into pain or overuse.
Form Cues
- Lie face down with legs fully extended
- Press your hips firmly into the floor
- Squeeze your glutes to lift your legs
- Keep your knees straight throughout the movement
- Breathe rhythmically and continuously
- Don't bend your knees to kick
- Don't arch your lower back excessively
- Don't lift your head or strain your neck
- Don't hold your breath
- Don't swing your legs using momentum
Common Mistakes
- Bending at the knees
- Hyperextending the lower back
- Lifting the head too high
- Holding breath
- Moving too fast
Muscles Worked
This exercise primarily targets the glutes and hamstrings through repetitive hip extension. It also relies heavily on the erector spinae and deep core muscles to stabilize the torso, making it highly effective for improving posterior chain endurance and lower back health.
Primary
Secondary
Get Personalized Coaching for Prone Flutter Kicks
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.