Prone Alternate Flutter Kick
Beginner
Also known as: Prone Flutter Kicks
Expert Advice
Think about reaching your toes away rather than kicking upward. This helps keep the movement long and controlled instead of chasing height.
How-to-do Steps
- Lie face down on the floor with bent arms supporting your forehead.
- Extend both legs nearly straight, keeping your torso and pelvis against the floor.
- Lift one leg slightly off the floor without twisting your hips.
- Lower that leg as you lift the opposite leg in a controlled rhythm.
- Repeat alternating legs for the programmed reps, counting each leg lift as one rep.
Common Mistakes
- Lower back archesFix: reduce lift height until your pelvis stays settled.
- Knees bend with each kickFix: keep a soft, nearly fixed knee angle.
Coach Cues
Reach longSmall kicksHips stay quiet
Short reminders to keep in mind during every set.
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Muscles Worked
Prone Alternate Flutter Kick primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes75%
Secondary
Hamstrings25%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Floor support and small, unloaded hip movements require minimal strength or movement skill.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Prone Alternate Flutter Kick work?
Prone Alternate Flutter Kick primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Prone Alternate Flutter Kick?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Prone Alternate Flutter Kick suitable for beginners?
Yes, Prone Alternate Flutter Kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Prone Alternate Flutter Kick?
Lower back arches: reduce lift height until your pelvis stays settled. Knees bend with each kick: keep a soft, nearly fixed knee angle.
