Flutter Kicks

Flutter Kicks demonstration

How to Perform

1. 1On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
2. 2Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
3. 3Start the movement by lifting the left leg higher than the right leg.
4. 4Then lower the left leg as you lift the right leg.
5. 5Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps
• •As a compound movement, this exercise works multiple muscle groups efficiently