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.
Iridium tracks cumulative fatigue in the erector spinae and glutes to avoid assigning this movement if you are near your Maximum Recoverable Volume from recent heavy lifting. Since external load is fixed to your body weight, the algorithm relies on your RPE trends to increase repetition volume and drive progressive overload.
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
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