Prone Bench Flutter Kicks
Beginner
Also known as: Bench-Supported Prone Flutter Kicks
Expert Advice
Bigger kicks are not better here. If your lower back arches or your pelvis rocks, shorten the kick until your hips stay quiet against the bench.
How-to-do Steps
- Lie face down on a flat bench with your pelvis supported near the end.
- Grip the bench edges and extend both legs behind you, keeping your knees nearly straight.
- Lift one leg from your hip until it aligns with your torso.
- Lower that leg as you raise the other, keeping both legs clear of the floor.
- Continue alternating for the prescribed repetitions, counting each upward kick as one repetition.
Common Mistakes
- Knees bend with each kickFix: keep your legs long with a slight, relaxed knee bend.
- Legs swing uncontrollablyFix: slow the rhythm so your hips control every lift and lowering.
Coach Cues
Keep hips quietReach your legs longAlternate smoothly
Short reminders to keep in mind during every set.
Track Prone Bench Flutter Kicks in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Prone Bench Flutter Kicks 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
Special Bench
Exercise Type
Strength
Why Level 1?
Beginner
Bench support and small, unloaded hip movements require minimal strength, balance, 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 Bench Flutter Kicks work?
Prone Bench Flutter Kicks 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 Bench Flutter Kicks?
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 Bench Flutter Kicks suitable for beginners?
Yes, Prone Bench Flutter Kicks 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 Bench Flutter Kicks?
Knees bend with each kick: keep your legs long with a slight, relaxed knee bend. Legs swing uncontrollably: slow the rhythm so your hips control every lift and lowering.
