Prone Flutter Kicks
Easy
Expert Advice
If your lower back takes over, shorten the flutter range. Raising your feet higher is not the goal.
How-to-do Steps
- Lie face down on a flat bench with your hips near its end.
- Brace your hands beside your chest and extend both legs beyond the bench.
- Keep your knees nearly straight and lift one leg toward torso height.
- Lower that leg as you lift the other, keeping your pelvis against the bench.
- Continue alternating for the prescribed repetitions, counting each leg lift as one repetition.
Common Mistakes
- Knees bend with each kickFix: keep a slight, consistent bend and move from your hips.
- Head cranes upwardFix: look down at the bench to keep your neck aligned.
Coach Cues
Small, controlled kicksHips stay heavyKeep your legs long
Short reminders to keep in mind during every set.
Track Prone 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 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 2?
Easy
Unsupported, nearly straight legs require hip strength and control without arching the lower back.
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 Flutter Kicks work?
Prone 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 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 Flutter Kicks suitable for beginners?
Yes, Prone 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 Flutter Kicks?
Knees bend with each kick: keep a slight, consistent bend and move from your hips. Head cranes upward: look down at the bench to keep your neck aligned.
